Do you want to move beyond counting calories to counting macros for weight loss?
Use this guide to find out how to get started and if counting macros is right for you.
Today, macros (short for macronutrients) are splashed on Instagram profiles and the covers of books.
This begs the questions: What are macros, and should you be counting them for weight loss?
Read More:Macros Diet Meal Plan
What Are Macros or Macronutrients?
However, you might’t survive on a single macronutrient alone.
That is a good thing because many foods have a combination of the three.
“Each one provides your body with different functions,” Brown says.
“For example, carbohydrates are our primary, immediate energy source.
Protein repairs and regenerates tissues and cells, and fats are essential for healthy brain function.”
Fats are also a source of energy.
Those answers aren’t as straightforward as many would like them to be.
Consider the rise of the low-fat craze in the ’90s.
Many people started restricting the macronutrient because they thought it contributed to weight gain.
They are an important source of energy for the body.
The best types of fat are heart-healthy.
A 2021 study inNature Medicineshows that it may not matter which plan you follow.
Instead, it comes back to the basics of calorie restriction.
“Having a dialed-in macronutrient ratio will yield better performance outcomes.
In other words, it isn’t just about calories.
After all, carbohydrates include everything from candy to whole grains, and those foods provide vastly different nutrients.
Read More:What Does a Healthy Serving of Carbs Look Like?
Can Counting Macros Help with Weight Loss?
Stephan recommends starting by tracking intake for a minimum of seven days to determine your energy needs.
From there, Stephan adjusts macronutrients based on preference and activity level.
“If I have an active individual, I tend to give more of an abundance from carbs.
I believe personal preference should dictate [fat and carb amounts] with my clients,” he says.
But this throw in of approach may not be sustainable for some and could even trigger unhealthy eating behaviors.
What to do instead?
“I suggest focusing on nutrient density.
IIFYM stands for “If It Fits Your Macros” and originated in body-building circles, according to Stephan.
“There should not be a dichotomy when it comes to food quantity and food quality.
Brown agrees, saying that IIFYM is reminiscent of other point-based systems.
She finds it worrisome because counting macronutrients has the potential to take the focus off food quality.
“Quality is the No.
1 essential for long-term weight loss,” Brown stresses.
Stephan agrees, “How can you achieve 35 g of fiber per day eating ice cream all day?
it’s possible for you to’t.
No foods should be off-limits but, like anything else, it’s about balance.”
Counting macros, she explains, rarely fits into that approach.
Research shows that it is a pattern of eating over time that makes a difference in long-term health.
“Someone should always ask, ‘Can I do this for the rest of my life?’
before beginning a protocol.
If they can’t say yes, the likelihood for long-term success is very minimal,” Stephan says.
