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How to Balance Macronutrients in Meals_Final

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>> Hey there. It's great to see you again. So far, we have discussed each of the three macronutrients, protein, fat, and carbohydrates all individually. Now we're going to bring it together. In this lecture, we're going to discuss diets based around four basic carbohydrate diet levels for optimum hormone health along with recommendations about the proportions of fat, protein, and carbohydrates to eat, to help balance hormones. Now I want to point out that the macronutrient levels described in this lecture differs somewhat from the proper guidelines you may be most familiar with. By offering a different system and perspective on what constitutes a low or high-carbohydrate diet, we're not saying that the USDA is wrong, we're offering you just that another system and perspective. Because as you've learned as a Health Coach, there are a ton of dietary theories out there and some of them conflict. So while the long health stance has been that people should aim to get about 45 to 65 of their total daily calorie intake from carbohydrates, there's tons of growing research point to the fact that this is too much for the average person and can actually work against their health. We have different nutritional requirements from person to person, but looking at the general population, most people eat too little healthy fat, too much protein, and too many carbohydrates. You'll want to assess what your clients are eating in terms of the ratios of macronutrients per meal, and then help them make a shift toward a more balanced diet based on their hormonal health issues. Slowly increasing fat and decreasing carbohydrates is beneficial to shifting the body away from inflammation and into health. So keep in mind that the ranges and ratios discussed in this lecture may be different than the standard definitions. What we're offering you in this lecture is an alternative way of looking at macronutrient ratios from the lens of optimal health and hormone balance. This perspective caps the general recommended carbohydrate intake at a level that the USDA considers to be moderate or even low. You may have some clients who do better with the traditional recommendations. The most important thing to remember is that you want to help your clients find an optimal macronutrient balance for them, one that incorporates a generous amount of healthy fat and adequate amount of protein and enough carbohydrates to support their lifestyle requirements, but not more. The first thing to consider with your clients is their intake of simple carbohydrates. You know what I'm talking about, the bread, and crackers, pasta, sweets, and other refined-grain products. This one group of foods has the biggest impact on your client's endocrine system. There's a big difference between eating your entire daily carbohydrate allowance in simple carbohydrates like those I've just mentioned verses complex carbohydrates in resistant starches. Simple carbohydrates are broken down immediately, absorbed into the system and either used as energy or stored that takes almost no energy to get that energy. Couple that with the typical sedentary lifestyle, and you can see how that's problematic. On the other hand, complex carbohydrates, like whole grains, starchy vegetables, and beans take a lot of energy to breakdown and turn into glucose. That glucose is going to be released slowly into the system, making it less likely to be stored as fat. Carbohydrates are traditionally classified as simple or complex, but from the perspective of a hormone balancing diet, we also like to distinguish a third, moderate carbohydrates. These are foods, like whole fruits and lentils that work for some clients but not for others. These are slower to digest than simple carbs but require less energy than the complex carbs. It's important for your clients to eat a balance of different kinds of carbohydrates to meet both their immediate and long-term energy needs. There are four basic carbohydrate diet levels, very low, low, moderate, and high. Let's take a look at what each of these look like from a model of eating for optimal health and hormone balance. A very low carbohydrate diet is the diet where less than 10% of your dietary calories comes from carbohydrates. For an average woman, this is less than 50% grams per day. At this level, all simple sugars are eliminated allowing carbohydrates to come solely from vegetables and limited amounted of whole grains. Remember the Atkins fat in the early 2000s, this is the kind of carbohydrate level required for this diet. For most people, it's not sustainable long-term because it's really restrictive and extreme, but it does work for some people. The people who benefit most from this way of eating are those with Alzheimer's disease and epilepsy. Why? Alzheimer's has been described as insulin resistance in the brain exhibiting many of the same inflammatory markers as Type 2 diabetes. Research shows that our thyroid hormones are influenced by major changes in the amount of carbohydrates consumed. A sudden large decrease in carbohydrates can result in formation of an abnormal T3 called Reverse T3 or rT3. This can cause all the symptoms of hypothyroidism, even though all the lab tests still look normal. Very low carbohydrates diets aren't recommended for many people from a hormone balancing stand point. They're difficult to follow and have a tendency to have a negative impact on hormone balance. If pursued, they should be approached slowly with plenty of time to allow the body to adjust. The low carbohydrate diet is a diet with 10% to 15% of calories coming from carbohydrates. This works out to about 50 grams to 75 grams for an average woman. Low-carbohydrate diet is recommended for people who need to lose weight require severe blood sugar regulation, have polycystic ovarian syndrome, or struggle with depression or anxiety. However, this diet can still trigger the Reverse T3 reaction we just talked about, so it's best to approach slowly. In obese woman with polycystic ovarian syndrome, decreasing carbohydrates and replacing them with mono and polyunsaturated fats has been shown to improve both insulin resistance and blood lipid profile. Again, simple carbohydrates are limited in this diet which requires the lion's share of carbohydrates to be fiber rich or starchy. If you have a client who's on a low-carb eating plan, encourage him or her to include some of the resistant starches to help them keep their energy levels up. A moderate carbohydrate diet is a diet where 15% to 30% of calories comes from carbohydrates, about 75 grams to 150 grams for an average woman. The people who benefit from this diet include generally healthy people looking to maintain their weight as well as those with adrenal fatigue and hypothyroidism. In a study that compared low-fat diet, a moderate carbohydrate diet, and a very low carbohydrate diet, the very low carbohydrate diet while effective, increased cortisol levels in the body. On the other hand, the moderate carbohydrate diet didn't cause increased cortisol levels. This means that a moderate carbohydrate diet would be less likely to overtax the adrenal glands in clients with adrenal fatigue. A high carbohydrate diet is a diet where more than 30% of total calories comes from carbohydrate sources. This translates to more than 150 grams per day for an average woman. This diet is recommended for high performance athletes of both genders and pregnant and breast-feeding woman. Woman who are pregnant or breast-feeding have a much higher energy need in order to adequately nourish the baby. In pregnancy, a natural state of insulin resistance is produced in order to ensure higher circulating glucose which then passes through the placenta to nourish the baby. Women who are pregnant should take care not to consume a carbohydrate level of more than 40% or about 200 grams a day. Carbohydrate intake over 200 grams a day in late pregnancy has been shown to significantly increase the risk of gestational diabetes as well as unnecessarily increase the weight and body fat of the baby. So why do we lead with all this information about carbs? The first step in creating a diet with macronutrients balanced for an individual's particular hormonal health needs is to select the level of carbohydrates. After them, it's time to consider protein. Generally speaking, protein intake should be about 1 gram to 1.5 grams per kilogram of body weight. For example, a woman who weighs 150 pounds or 68 kilograms would require between 50 grams to 100 grams or 10% to 20% of their diet. There are circumstances that merit a higher protein level, such as weight loss, diabetes, and building muscle mass. In these cases, the recommended level is 20% to 30% of the diet or between 100 grams and 150 grams of protein for the woman in our example. It's important, as we've discussed to eat good quality proteins. If a client chooses to eat a diet that's mostly or completely plant-based, they should calculate both the carbohydrate and protein in each protein source they consume to make sure they aren't getting too many carbohydrates in their meals. The last macronutrient factor is fat. There is an easy way to figure this one out. Everything that a client eats that's not carbohydrates or protein based on the ratios we just discussed is fat. So it comes down to simple math. Let's say your client Dean needs to be eating a moderate carbohydrate diet and has normal protein requirements. The ratio of fat required in his diet is 40% to 50% of total calories consumed. Now you may be thinking, what? Does this percentage seem shocking? I guarantee it will seem outrageous to some of your clients, so prepare for some resistance. We want to make clear that you should not recommend that your clients jump into a higher fat diet rapidly, but encourage them to start experimenting slowly with decreasing their intake of carbs and proteins while bumping up the amount of healthy fats in the diet. We want you to understand why this is recommended. So let's start by discussing why a low fat diet really isn't recommended for anyone, despite over 30 years of recommendations from nutrition experts. We raise this again because it may be a challenge to help your clients who are chronic dieters to see that eating low fat may have no benefit for them. You never want to come at your clients with facts and push them to eat a certain way, but we do want you to have the knowledge to explain why this is when your clients ask how this can be possible. Simply put, fat doesn't make you fat. If anything, too many carbohydrates can make you fat. Simple sugars in high quantities that the average person consumes them put too much energy into the body all at once, forcing the body to store that entry as fat. In a study that was conducted on obese, otherwise healthy woman over a six-month period, half of the group was assigned to follow a diet low in carbohydrates, less than 20% of their total calories coming from carbs, and the other half was assigned to a low-fat diet, less than 30% of their total calories coming from fat. Both groups ate a normal amount of protein. They found that women eating a high percentage of calories as fat, including intakes of saturated fat and cholesterol, naturally decreased the caloric intake and lost weight. At the same time, they were able to maintain normal levels of blood pressure, blood lipids, glucose, and insulin. This data suggests that the previously reported harmful effects of high fat diets on the body and cardiac health are decreased when carbohydrates are limited. Other findings in the study showed that these woman lost more fat from the abdominal area than the low fat dieters did. Keep in mind, abdominal fat is thought to be a risk factor for metabolic syndrome. So this is a big deal for keeping hormones balanced. All of this information is useful in theory, but let's apply it further, so you can really support your clients with balancing their diets. How would this ratio look on a plate? Well, it could look like a generous portion of green vegetables sautéed in coconut oil or ghee, a few slices of avocado, a 4 ounce to 5 ounce portion of protein, whether meat or vegetarian, and a small portion of a starchy vegetables, like sweet potatoes or butternut squash. Using this template, your clients can increase the fat slowly, adding more to the vegetables, adding in more avocado, and other fats, like seeds, and increasing the fat used to cook the protein in. Until they achieve that ratio that is roughly 20% protein, 30% carbohydrates, and 50% fat. This ratio is one example of balanced macronutrients that can be helpful for your clients. However, it's really important to remember that ratios are an imperfect way to express how we should be eating and nothing is set in stone. We recommend to you start with this suggested ratio of macronutrients and assess how your client responds to these initial guidelines. Then, you can tweak your approach based on their response. For instance, you may have a client who has blood sugar imbalances who wants to lose weight but isn't on this particular ratio of macronutrients, you might need to reevaluate their carbohydrate requirements and gradually increasing their intake of protein and fat to see if they respond better to a higher amount of protein and fat with fewer carbohydrates. To recap, you now know the four basic carbohydrate diet levels, which are very low, low, moderate, and high. These diets can all be used to address specific hormone imbalances and conditions. To create a customized diet of macronutrients balance for an individual's particular hormonal health needs, you must first select the level of carbohydrates then the level of protein, and that will determine how much fat should be included. It's important to remember that if your client is experiencing digestive issues, you should first refer him or her to a gastroenterologist or functionally-trained medical doctor for proper gut and digestive testing before making any dietary recommendations. What does your diet look like in terms of the macronutrients on your plate? What level of carbohydrates do you consume on an average day, and what about the protein and fat? Most importantly, does what you're doing currently work for you in your lifestyle or could you benefit from a shift in your macronutrient ratios? Head on over to the Facebook group and share your response, and let's see what we can learn from each other. Thank you for joining me and I look forward to seeing you in the next lecture.

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Duration: 16 minutes and 25 seconds
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Language: English
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Posted by: ninaz on Mar 23, 2018

How to Balance Macronutrients in Meals_Final

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