Tracking Macros
I think that there are some misconceptions about the topic of macros and my approach to macro counting, so let’s just clear the air! The purpose of posts about macro counting is not to convince you that it is the only way to reach your fitness goals or eat a balanced diet (it's certainly not), but rather to shed light on an approach that has been highly successful for many people and could be for you.
I receive so many questions on instagram about how to implement this approach to eating that I am going to be offering some one-on-one “coaching” in January to help equip those who are interested with the tools to take the guesswork out of nutrition.
Misconceptions
1. Tracking macros is only for people wanting to lose weight
Nope! Different ratios of carbs, fats and proteins can change based on a person’s goals completely. Whether it is to lose weight (fat), build muscle, or maintain weight. A person can start tracking macros with the goal to lose weight (cut) and then get to a point that they are comfortable with their progress and even begin to reverse diet (add in calories slowly) to build their metabolism without gaining weight. There are so many goals that can be accomplished by taking a systematic, controlled approach to the nutrition a person consumes. Of course it seems overwhelming to know where to start, when to make adjustments, how much to increase/decrease a certain category, and that’s why I hope to assist those who are interested. I'll be offering a variety of programs that provide the education and practice of macro counting until it becomes a working "tool" in that person's tool belt to be used as they need. Maybe that tool won’t be utilized until down the road after a pregnancy, maybe it will be the missing piece during a new workout regimen, or maybe an upcoming wedding or special event.
2. Online macro calculators are all you need to get accurate numbers
Just for illustrative purposes, I went to three different online calculators and entered my information and these were the three breakdowns generated:
Bodybuilding.com Carbs- 173g Protein- 173g Fat- 39g
Legion.com Carbs- 150g Proteins- 150g Fat- 33g
CoriFit.com Carbs- 142g Proteins- 147g Fat- 73g
Those are some very different numbers based on the exact same height, weight, activity level, etc. The problem I have with online calculators is that there are factors they cannot measure well that greatly determine how a person’s macros should be distributed. When working with an actual human (nutritionist, personal trainer, etc) you can get to know the diet history, genetic trends, etc of each individual person and help fine tune their numbers as they progress towards their goals. In January, when the option for one-on-one coaching becomes available, I will offer weekly check-ins with these girls to answer questions, make adjustments, offer tips and tricks on how to maximize macros, and how to accurately “track” in different situations that inevitably happen (vacations, restaurants).
3. Tracking macros is complicated and restricting
Actually, the opposite! There IS a learning curve to viewing food this way and keeping track of it in this way, but there is also great FREEDOM that comes with the knowledge. To be able to eat ANY food in moderation takes so much of the “good” and “bad” associations that we have come to believe. Yes, you will go to bed hungry if you choose to fill your daily carb allotment with Little Debbies and sweet potato fries, but that’s because they will use up LOTS of carbs and take up only a little room in your stomach. But, you will also learn that you can enjoy that serving of ice cream, weekend burger, homemade cookie made by your daughter, or pumpkin spice latte without it keeping your from any of your forward progress.
4. Counting calories is just as effective as tracking macros
I wish I could say that’s true, but it’s just not. Calories will always be “king” as far as input versus output, but there is a big piece of the puzzle that goes beyond calories. Some people have taken bits and pieces of information gathered from the fitness industry and trend toward eating mostly protein while fearing carbs and fat without recognizing that they really can (and should) have both of those in their diet. On the other extreme, if a person is just counting calories, they might not realize the severe lack of protein in their diet and the need for more. Those are typically the two ends of the spectrum, and there's rarely the in between person that has never counted and somehow ends up with a great balance of macronutrients. The exciting thing is that a person’s body WILL respond to the balance that is right for that individual and their goals. If a person's diet in 85% carbs and they start tracking the correct amounts of carbs, fats and proteins-- their physique will change even if total calories are still similar. I highly encourage everyone to learn with this looks like for themselves!
