Macro-based Dieting
“Counting macros” has been a hot topic in the health and fitness industry for years now. I call it more of a lifestyle than a diet, and I find it to be most successful and realistic approach for my clients.
“Macro” is an abbreviation for macronutrient. Macronutrients are the three main sources of energy that the human body requires in large amounts: protein, carbohydrates and fat. Your body breaks down any food you eat into the smallest components of these, and along with micronutrients (think vitamins and minerals), uses them for your bodily functions.
“Flexible Dieting” is a method of dieting that revolves around the objective of consuming daily macronutrient intake goals. Aim for 80% of your calories consumed to come from whole, unprocessed foods!
The benefits of tracking your macros include:
Flexibility– Because you can fit almost any food into your macros (even if it’s only a cookie instead of the whole pack), you’ll feel less restricted and will be more likely to stick to your plan. By planning meals ahead of time, or tracking after, you can still go out and enjoy your social life with friends!
Meal prep is fast and simple – You can choose the foods you like and plan your daily meals in a way that provides you with the exact amount of carbohydrates, protein, and fat that you need (measured in grams) to hit your goals.
Knowledge is POWER – You will learn about the nutritional value of your favorite meals.
Improved performance in the gym – you will have more energy, strength and endurance during workouts!
It works –everything I’ve talked about so far will help you stick to your plan — whether it’s calorie restriction for weight loss, or calorie surplus for muscle gain!
What are YOUR macros?
Everyone’s macros are going to be different. First we have to determine how much energy you normally use based off your body type, age, height/weight, body fat percentage and activity level. Next, we’ll look at your goal- muscle gain or fat loss, to determine how many calories you should be eating every day to achieve it. Finally, we’ll calculate the best macro breakdown (by percentages, and grams) and build a nutrition plan and workout schedule to fit your lifestyle and timeline.
There is no one-size fits all approach to diet and nutrition, and it takes constant adjustment and refinement. I love being a Lifestyle Change Coach that helps individuals find the right macros to crush their goals!