{"id":27340,"date":"2024-03-23T08:00:00","date_gmt":"2024-03-23T06:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=27340"},"modified":"2024-03-23T10:12:02","modified_gmt":"2024-03-23T08:12:02","slug":"macronutrients-and-micronutrients","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/macronutrients-and-micronutrients\/","title":{"rendered":"What are macronutrients and what are micronutrients?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"27340\" class=\"elementor elementor-27340\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2ce74bce elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"2ce74bce\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4a6aac84\" data-id=\"4a6aac84\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7c513947 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"7c513947\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">What are macronutrients and what are micronutrients?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44b087bd elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"44b087bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>March 23, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b8e1806 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"b8e1806\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tHow does counting macronutrients help you live a healthy life? And what is the difference between macronutrients and micronutrients?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a6a115\" data-id=\"a6a115\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4bbcce14 elementor-widget elementor-widget-spacer\" data-id=\"4bbcce14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-655cfeca elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"655cfeca\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5b57b7ad\" data-id=\"5b57b7ad\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3621720b elementor-widget elementor-widget-text-editor\" data-id=\"3621720b\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-3621720b{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53b998b6 elementor-widget elementor-widget-text-editor\" data-id=\"53b998b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-53b998b6{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6854e205 elementor-widget elementor-widget-text-editor\" data-id=\"6854e205\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Macronutrients and micronutrients are categories of nutrients dietitians and nutritionists use to describe what we eat.<\/p><p>You may have heard of counting &#8216;macros&#8217; or macronutrients. Is this the same as <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/calorie-counting-and-weight-loss\/\">counting calories<\/a>?<\/p><p>How does macronutrient counting help you live healthily? And what is the difference between macronutrients and micronutrients?<\/p><pre>\u00a0<\/pre><h2>Macronutrients and micronutrients<\/h2><p>Nutrients available in food are divided into two groups &#8211; macronutrients and micronutrients.<\/p><p>Both macronutrients and micronutrients are necessary for our bodies to function. They differ mainly in how much we need them.<\/p><pre>\u00a0<\/pre><h3>Macronutrients<\/h3><p>We need macronutrients &#8211; proteins, carbohydrates and fats &#8211; in large quantities every day. In some sources, <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/alcohol-and-health\/\">alcohol<\/a> is also classified as a macronutrient.<\/p><p>Although each macronutrient has specific properties and functions, they have one thing in common &#8211; they are all <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\">sources of energy<\/a>:<\/p><ul><li>1 g of protein contains 4 Kcal (contained in eggs, meat, fish, dairy products, tofu&#8230;).<\/li><li>1 g of carbohydrate contains 4 Kcal (contained in cereals, fruit, berries, vegetables, legumes, honey&#8230;).<\/li><li>1 g fat contains 9 Kcal (contained in oils, fats, butter, meat, nuts, avocados&#8230;).<\/li><li>1 g of alcohol contains 7 Kcal.<\/li><\/ul><pre>\u00a0<\/pre><p><a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\">Proteins<\/a>, <a href=\"https:\/\/dietsabc.com\/en\/food\/the-best-sources-of-carbohydrates\/\">carbohydrates<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">fats<\/a> are broken down (digested) in the gut into their basic components:<\/p><ul><li>Proteins &#8211; into amino acids.<\/li><li>Carbohydrates &#8211; into sugars.<\/li><li>Fats &#8211; into fatty acids and glycerol.<\/li><\/ul><pre>\u00a0<\/pre><p>From these basic components, the body builds the substances it needs for growth and self-maintenance (<a href=\"https:\/\/www.news-medical.net\/life-sciences\/What-is-Anabolism.aspx\" target=\"_blank\" rel=\"noopener\">anabolism<\/a>), including other carbohydrates, proteins and fats<\/p><pre>\u00a0<\/pre><h3>Micronutrients<\/h3><p>Although macronutrients are needed by our bodies in much greater quantities than micronutrients, this does not mean that micronutrients are less important.<\/p><p>The term &#8216;micronutrients&#8217; refers to <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\">vitamins<\/a> and minerals, which can be further subdivided:<\/p><ul><li>Macrominerals (e.g. calcium, phosphorus, magnesium, sodium, potassium, sulphur&#8230;).<\/li><li>Trace elements (e.g. copper, iodine, iron, manganese, zinc&#8230;).<\/li><li>Water-soluble vitamins (e.g. vitamin C and the B vitamin complex &#8211; thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin).<\/li><li>Fat-soluble vitamins (e.g. vitamins A, D, E, K&#8230;).<\/li><\/ul><pre>\u00a0<\/pre><p>The body cannot synthesise minerals and, in most cases, vitamins, so we have to get them from food.<\/p><p>In other words, we need to eat a <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/balanced-nutrition\/\">balanced diet<\/a> so that our bodies not only get all the minerals and vitamins they need but also get them in the quantities they need.<\/p><pre>\u00a0<\/pre><h2>Functions of macronutrients and how much we need them<\/h2><p>All nutrients are important for our bodies to function properly.<\/p><p>But.<\/p><p>A balanced and varied diet is essential when slimming, as it is more difficult to provide everything the body needs during a calorie deficit.<\/p><p>In other words, the less we eat, the more attention we need to pay to what we eat.<\/p><p>Therefore.<\/p><p>Let&#8217;s look at macronutrients vital for us, why we need them and how much of them we need.<\/p><pre>\u00a0<\/pre><h2>Proteins<\/h2><p>Proteins are often referred to as the building blocks of the body because they are the main components of our body tissues. They are also essential for the immune system and for muscle development and function (if your body lacks protein, your muscles won&#8217;t grow, no matter how hard you train).<\/p><p>Protein is also needed to make enzymes, hormones, antibodies and other important molecules.<\/p><p>Hence.<\/p><p>Protein&#8217;s main role is to provide us with amino acids &#8211; the building blocks from which our bodies then build muscle, organs, brain&#8230; tissues and everything it needs.<\/p><p>Amino acids are classified according to their side chain properties, structure, use&#8230;<\/p><p>But.<\/p><p>When it comes to nutrition, they are usually classified based on our body&#8217;s ability to synthesise them or not:<\/p><ol><li>Essential amino acids &#8211; amino acids that the body cannot synthesise and must be obtained through diet. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.<\/li><li>Non-essential amino acids &#8211; amino acids that can be synthesised by the body and therefore are not necessarily required in the diet, for example &#8211; alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.<\/li><li>Conditionally-essential amino acids &#8211; amino acids that the body can produce under normal, healthy conditions, but under certain conditions (such as pregnancy or illness) become essential and must be taken in the diet.<\/li><\/ol><pre>\u00a0<\/pre><p><strong>How much protein do we need?<\/strong><\/p><p>The recommended protein intake depends on your age, sex, weight and level of physical activity. Adults should have at least 0.8 grams of protein per kilogram of body weight each day, but athletes and people with high physical activity need much more protein.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/how-much-protein-do-we-need\/\">Read more about how much protein you should eat per day HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>Carbohydrates<\/h2><p>Carbohydrates are a group of compounds made up of simple sugars.<\/p><p>Carbohydrates are our body&#8217;s primary source of energy. They play an important role in metabolism and are particularly important for the functioning of the brain, liver and red blood cells (as the main or the only energy source).<\/p><p>But.<\/p><p>Carbohydrates are different:<\/p><ol><li>Simple carbohydrates &#8211; the simplest form of carbohydrate, consisting of only one or two sugar units. Simple carbohydrates raise blood sugar levels quickly and are therefore also called &#8220;fast&#8221; carbohydrates (table sugar, syrups, lemonades, fruits and fruit juices&#8230;).<\/li><li>Complex carbohydrates contain more than three sugar units linked in long, complex chains. They are digested more slowly, so blood sugar rises slowly and is maintained for longer. In other words, we don&#8217;t get a lot of energy at once (as with simple sugars), but slowly over a longer period (peas, beans, <a href=\"https:\/\/dietsabc.com\/en\/food\/why-choose-whole-grain-products\/\">whole grains<\/a>, vegetables&#8230;).<\/li><li>Starch (the way plants store glucose) is a natural polymer or polysaccharide &#8211; a long chain of molecules of the same type. Starch is made up of glucose molecules. It can come in two forms: <a href=\"https:\/\/en.wikipedia.org\/wiki\/Amylose\" target=\"_blank\" rel=\"noopener\">amylose<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Amylopectin\" target=\"_blank\" rel=\"noopener\">amylopectin<\/a>. Starch takes longer to digest and absorb than simple carbohydrates because of its complex structure. Starch causes a slower and more gradual rise in blood sugar (potatoes, bread, rice, pasta, cereals&#8230;).<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\">Fibre<\/a> is a complex carbohydrate consisting of indigestible plant parts or compounds that pass relatively unchanged through the stomach and intestines. Fibre is divided into soluble and insoluble. Both are beneficial to health and should be included in our daily diet to promote gut health. Most plant foods contain a mixture of both types of fibre (whole grain products, fruits and vegetables).<\/li><\/ol><pre>\u00a0<\/pre><p><strong>How much carbohydrate do we need?<\/strong><\/p><p>This depends mainly on your weight and energy requirements &#8211; the higher your weight and\/or physical activity, the more energy you need.<\/p><p>Under normal circumstances, carbohydrates should contribute around 45-65% of your total daily calorie intake.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">Read more about carbohydrates HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>Fats<\/h2><p>Fats are a concentrated energy source, providing our bodies with fatty acids.<\/p><p>But.<\/p><p>Fat is not only a source of energy &#8211; it also plays an important role in brain function, organ insulation and protection, and body processes such as maintaining healthy cell membranes, hormone production and absorption of vitamins A, D, E and K, etc.<\/p><p>Fats also vary:<\/p><ol><li>Saturated fats (butter, pork, hard cheeses, coconut oil&#8230;).<\/li><li>Trans fats (margarine, industrially produced snacks (crackers, chips, etc.), deep-fried products&#8230;).<\/li><li>Monounsaturated fats (<a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-is-the-best-oil-for-frying\/\">olive and rapeseed oil<\/a>, avocados, nuts&#8230;).<\/li><li>Polyunsaturated fats (oily fish (salmon, trout, mackerel&#8230;), soybean oil, flaxseeds, walnuts&#8230;).<\/li><\/ol><pre>\u00a0<\/pre><p>Each type of fat has its specific role and is needed in different amounts.<\/p><p>Saturated fats are often considered &#8220;unhealthy&#8221; because their excessive consumption causes an increase in LDL (&#8220;bad&#8221;) <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/good-or-bad-cholesterol\/\">cholesterol<\/a> in the blood, which is associated with an increased risk of cardiovascular disease.<\/p><p>Unsaturated fats include monounsaturated and polyunsaturated fats and can help to reduce blood cholesterol and, therefore, the risk of cardiovascular disease.<\/p><p>Trans fats (also called trans-unsaturated fatty acids) are a type of unsaturated fat found naturally in small amounts in foods (e.g. beef, sheep and goats, meat, milk and dairy products). Natural trans fats are not harmful to health if consumed in moderation.<\/p><p>But.<\/p><p>Artificial trans fats (also known as partially hydrogenated fats) are dangerous to our health. These fats are created by chemically modifying vegetable oils to make them solid at room temperature, thus giving them a much longer shelf life. These chemically modified vegetable oils are widely used in the food industry because they are cheaper than healthy fat alternatives.<\/p><pre>\u00a0<\/pre><p><strong>How much fat do we need?<\/strong><\/p><p>Fat should make up about 20-35% of your total daily calorie intake. It is important to choose healthy fats, such as those found in nuts, seeds, avocados and oily fish while limiting the intake of saturated and trans fats found in <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/healthy-and-unhealthy-food\/\">industrially processed<\/a> and deep-fried foods.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">Read more about why fats should not be excluded from your diet HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>Macronutrients and weight loss<\/h2><p>To lose weight, you need to be in a calorie deficit &#8211; taking in fewer calories through food and drink than your body uses.<\/p><p>In other words, you need to eat less, or exercise more, or both.<\/p><p>And.<\/p><p>As we eat less, it is likely, that we are not getting enough of some essential nutrients.<\/p><p>And.<\/p><p>If your body is lacking something &#8211; it stops working the way it should.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>The USDA Dietary Guidelines for Adults recommend the following macronutrient breakdown:<\/p><ul><li>Protein &#8211; 10-35% of daily calorie intake.<\/li><li>Carbohydrates &#8211; 45-65% of daily calorie intake.<\/li><li>Fat &#8211; 20-35% of daily calorie intake.<\/li><\/ul><pre>\u00a0<\/pre><p>The situation with minerals and vitamins is a bit more complicated &#8211; we know how much of them our bodies need, but as there are so many of them, the calculations are very complicated and often inaccurate because even in the same vegetables, fruits, etc., the amount of vitamins and minerals can be very different (depending on where they are grown, how they are grown, etc.).<\/p><p>So, what is the way out?<\/p><p>Diversify your diet by including not only different food groups (meat, cereals, dairy, vegetables, fruit&#8230;) but also a variety of meats (turkey, chicken, beef\/fillet, liver, etc.), a variety of vegetables and fruits, seeds, nuts, etc.<\/p><pre>\u00a0<\/pre><p>Eat a balanced diet, move and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-798846e8 elementor-widget elementor-widget-toggle\" data-id=\"798846e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2031\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2031\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2031\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2031\"><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7468865\/\" target=\"_blank\" rel=\"noopener\">Macronutrients and Human Health for the 21st Century<\/a><\/p><p><a href=\"https:\/\/ijponline.biomedcentral.com\/articles\/10.1186\/s13052-021-01061-0\" target=\"_blank\" rel=\"noopener\">Macronutrient balance and micronutrient amounts through growth and development<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK544242\/\" target=\"_blank\" rel=\"noopener\">Physiology, Digestion<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6140426\/\" target=\"_blank\" rel=\"noopener\">Protein<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4224210\/\" target=\"_blank\" rel=\"noopener\">Carbohydrates<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16848698\/\" target=\"_blank\" rel=\"noopener\">Fuel metabolism in starvation<\/a><\/p><p><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physrev.00062.2017\" target=\"_blank\" rel=\"noopener\">Brain Glucose Metabolism: Integration of Energetics with Function<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3900881\/\" target=\"_blank\" rel=\"noopener\">Sugar for the brain: the role of glucose in physiological and pathological brain function<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3824146\/\" target=\"_blank\" rel=\"noopener\">Red blood cells in sports: effects of exercise and training on oxygen supply by red blood cells<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4935777\/\" target=\"_blank\" rel=\"noopener\">Predicted consequences of diabetes and SGLT inhibition on transport and oxygen consumption along a rat nephron<\/a><\/p><p><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/trans-fat\" target=\"_blank\" rel=\"noopener\">Trans fat<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8535577\/\" target=\"_blank\" rel=\"noopener\">The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6413010\/\" target=\"_blank\" rel=\"noopener\">Conjugated Linoleic Acid Effects on Cancer, Obesity, and Atherosclerosis: A Review of Pre-Clinical and Human Trials with Current Perspectives<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955571\/\" target=\"_blank\" rel=\"noopener\">Trans fatty acids \u2013 A risk factor for cardiovascular disease<\/a><\/p><p><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5904\/how-to-determine-the-best-macronutrient-ratio-for-your-goals\/\" target=\"_blank\" rel=\"noopener\">How to Determine the Best Macronutrient Ratio for Your Goals<\/a><\/p><p>\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1fe969ec elementor-section-boxed elementor-section-height-default elementor-section-height-default\" 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data-id=\"6040f088\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-672512b1 elementor-widget elementor-widget-heading\" data-id=\"672512b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fd078f9 elementor-widget elementor-widget-facebook-page\" data-id=\"7fd078f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" 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class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Workout program for the best results<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/mediterranean-diet\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Mediterranean diet<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6455475c elementor-widget elementor-widget-heading\" data-id=\"6455475c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3d1c76e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3d1c76e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-33f646f4\" data-id=\"33f646f4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3f82b9d9 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"3f82b9d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19690 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi category-svara-samazinasana tag-olbaltumvielas tag-uztura-bagatinataji tag-uzturvielas tag-vitamini\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/nutritional-supplements\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Uztura-bagatinataji-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19691\" alt=\"Nutritional supplements\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Uztura-bagatinataji-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Uztura-bagatinataji-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Uztura-bagatinataji.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/nutritional-supplements\/\">\n\t\t\t\tNutritional supplements\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What exactly are nutritional supplements? Can they help us improve our health and lose weight? Do they help improve athletic performance and relieve joint pain...<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/nutritional-supplements\/\" aria-label=\"Read more about Uztura bag\u0101tin\u0101t\u0101ji\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18293 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-dietas tag-olu-dieta tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/egg-diet\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Olu-dieta-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18294\" alt=\"Egg diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Olu-dieta-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Olu-dieta-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Olu-dieta.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/egg-diet\/\">\n\t\t\t\tEgg diet\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>The egg diet has become very popular thanks to the statements of some celebrities. Does this diet really help to lose weight and how useful and safe is it?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/egg-diet\/\" aria-label=\"Read more about Olu di\u0113ta\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-3382 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-dazadi tag-dietas tag-fitness tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-in-the-best-way\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"238\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-238x300.jpg\" class=\"attachment-medium size-medium wp-image-3383\" alt=\"How to lose weight better?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-238x300.jpg 238w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-250x315.jpg 250w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-143x180.jpg 143w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak.jpg 294w\" sizes=\"(max-width: 238px) 100vw, 238px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-in-the-best-way\/\">\n\t\t\t\tHow to lose weight better?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Spring is approaching big steps and the time has finally come when you have seriously decided to lose weight, become slimmer and healthier. <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-in-the-best-way\/\" aria-label=\"Read more about K\u0101 lab\u0101k notiev\u0113t?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17774 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-svara-samazinasana tag-dietas tag-svara-samazinasana tag-yo-yo-efekts\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/yo-yo-effect\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Yo-Yo-efekts-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17775\" alt=\"Yo-Yo effect\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Yo-Yo-efekts-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Yo-Yo-efekts-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/08\/Yo-Yo-efekts.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/yo-yo-effect\/\">\n\t\t\t\tYo-Yo effect\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What is the yo-yo effect? How does it affect your body and health, and how can to avoid it?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/yo-yo-effect\/\" aria-label=\"Read more about Jo-Jo efekts\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-41e6a4fb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"41e6a4fb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5894d4df\" data-id=\"5894d4df\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3cc5a2ad elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3cc5a2ad\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2b80e128\" data-id=\"2b80e128\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-16475063\" data-id=\"16475063\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>How does counting macronutrients help you live a healthy life? And what is the difference between macronutrients and micronutrients?<\/p>","protected":false},"author":25,"featured_media":27341,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112],"tags":[147,111],"class_list":["post-27340","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","tag-uzturvielas","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/27340","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=27340"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/27340\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/27341"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=27340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=27340"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=27340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}