Transcription

• Speaker #0

  Hello and welcome to the Blueness Guide, the guide to the ideal diet for humankind. Today, we're going to take a look at macronutrients. The foods we eat contain what are called macronutrients. But what exactly does that mean? The macronutrients that make up our diet are carbohydrates, fats, and proteins. Carbohydrates also known as carbon hydrates or more commonly as sugar, are the main source of energy or at least the most well-known one. Carbohydrates also contain fiber, which we will define a bit later on. There are also fats. Fats, also called fatty acids, fats in English or simply fat, are molecules that make up organic fat matter. They play an important role in the formation of cell membranes, energy production, body temperature regulation, and more generally in human metabolism. Finally, we have proteins. Proteins are molecules essential to the life of cells and the formation of human tissues, such as muscles, hair, or skin. Macronutrients are molecules that provide energy to our bodies or that participate directly or indirectly in metabolism. They are called macros as opposed to micronutrients, which are vitamins, minerals, or enzymes. We will discuss them in a podcast a little later. Macronutrients, namely proteins, carbohydrates, and fats, Each have an important and unique role in the body, whether it's in weight management, hormonal balance, immunity, or development. The question remains, how should they be distributed? Their distribution is always a subject of controversy. On this topic, several schools of thought are in conflict. First, there are the official nutritional recommendations, which date back to the 20th century and advocate for a diet mainly composed of carbohydrates, about 50%, and a smaller proportion of fats and proteins, with around 20% fats and 30% proteins. Later on, certain weight loss diets as well as nutrition programs for bodybuilders disrupted this distribution by giving a much greater importance to proteins, about 50%, and thus reduced fats and carbohydrates to around 25-30% each. Finally, some increasingly popular dietary trends, like low-carb or the ketogenic diet, advocate a return to a more ancestral way of eating that emphasizes fats, especially healthy fats, and cuts down on carbohydrates, particularly those coming from processed foods. We will later look at the possible advantages and disadvantages of these different distributions. In the meantime, whichever method you choose, all these schools of thought agree that the distribution depends on the goal you have in mind. So, when it comes to the question of what is the best macronutrient distribution, the answer is, it depends on your goal and your metabolism. For example, if you have a metabolism that, so to speak, puts on weight very easily even with a calorie restriction, nutrition experts will generally advise you to reduce the amount of carbohydrates in your diet in favor of fats and proteins, because carbohydrates Contrary to popular belief, tend to increase body fat, that is, sugar in the body turns into fat, whereas the fat you eat doesn't necessarily turn into body fat. On the other hand, if you're an athlete and your goal is to gain muscle, or even overall mass, and you're naturally lean, you'll benefit from following diets that are high in protein and relatively rich in carbohydrates, aimed at building muscle tissue. However, be careful not to gain too much weight too quickly, and therefore too much body fat, which would force you to go back and do a cutting phase that is often quite tough. In the Blueness Guide, you'll find a diagram that clearly summarizes the distribution of macronutrients according to your athletic goals. So, to answer the same question about what the ideal macronutrient distribution in your diet is, let's first look at what the official nutritional recommendations say.