MACRONUTRIENT TRACKING 101
Proteins. Fats. Carbohydrates.
The foods you eat can be broken down into three main macronutrients: proteins, fats, and carbohydrates.
When tracking your macros, you are recording the gram amounts of each of the macronutrients contained within the foods you are eating.
The amount of each of these macronutrients consumed daily is tailored to your individual needs and goals.
A FLEXIBLE DIET
WHAT FOODS SHOULD YOU EAT WHILE TRACKING YOUR MACROS?
Anything! No foods are off limits; there is no such thing as clean or dirty foods. It's a flexible diet; if it fits into your macros, you can enjoy it.
When excluding foods from the diet, you run the risk of limiting your intake of micronutrients, possibly creating a deficiency. By including all foods into the diet, your micronutrient intake will be varied and ample.
WHY SHOULD YOU TRACK YOUR MACROS?
Just as a car needs optimal levels of gas, oil, and brake fluid, your body needs optimal amounts of proteins, fats, and carbohydrates. The car will be able to take you from A to B with low levels of these fluids, but the optimal levels will keep the car running safely and efficiently.
WHO SHOULD TRACK THEIR MACROS?
Regardless if you want to lose weight, gain muscle, or increase athletic performance, everyone should track their macros.
A SUSTAINABLE DIET
HOW LONG CAN YOU SEE YOURSELF STICKING TO YOUR CURRENT DIET?
Is your current diet sustainable? Can you see yourself sticking to it for months or even a year? Are there exclusions? A sustainable diet is a successful diet.
STOP THE VICIOUS CYCLE OF YO-YO DIETING
People lose weight all the time. The problem lies in keeping it off. Within 1 year of weight loss, over 80% will revert to their pre-diet weight. At 2 years, 85% revert back and at 3 years, 95% revert back to their pre-diet weight. In some cases, they regain more weight than they lost on the diet. Most of these diets fail because they were not sustainable. Macro tracking is a lifelong sustainable solution.
LOSING WEIGHT AND KEEPING IT OFF
You've lost weight but you can't keep it off because you can't adhere to the diet; it isn't sustainable. Learn how to keep the weight off through a process know as reverse dieting; slowly increasing your macros while limiting your fat regain.
Shils, Maurice Edward, and Moshe Shike, eds. Modern nutrition in health and disease. Lippincott Williams & Wilkins, 2006.
McArdle, William D., Frank I. Katch, and Victor L. Katch. Exercise physiology: nutrition, energy, and human performance. Lippincott Williams & Wilkins, 2010.
Houston, Michael E. Biochemistry primer for exercise science. Human kinetics, 1995.