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15th April 2024

Should you be counting your macros?

Should you be counting your macros?

Chances are, even if you’re not fitness driven, you’ve heard of the Macro Diet, or macro tracking. Macronutrient (macro) tracking involves counting your protein, carbohydrate and fat intake.

For some, like those following a Ketogenic diet, macro counting and tracking is necessary, especially initially. This is because being on a Ketogenic diet involves shifting into a fat-burning state of ‘ketosis’, which involves slashing carbs and increasing fats. The macro ratio would look something like this — 60% fat, 30% protein, and 10% carbohydrate.

There are many keto advocates who eat a range of whole, real, nutrient-dense foods which is great; but unfortunately for many others, macro dieting means “as long as it fits into my macronutrient allowances, I can eat whatever I want!”. Clearly, this isn’t conducive to great health.

Let’s take a closer look at some of the issues with macro counting…

You eat food, not macros. You eat food in its complex entirety, which is packed with thousands of primary and secondary compounds. Food is so much more than macro and micronutrients.

Macro diets assume that all proteins are created equally, all carbs are created equally and all fats are created equally; which of course they’re not. Eggs are do not have the same physiological effect as a soy protein isolate powder, sweet potato cannot be compared to a cupcake, and avocado is clearly superior to hydrogenated vegetable oils.

Macro measurements in food is not an exact science. The way that fat, carb, and protein contents of foods are calculated has a relatively large margin of error. So although you’ve calculated your carbohydrate intake to be 100grams (through labels and online calculators), it’s unlikely to be exactly this.

Cooking also changes macronutrient levels of many foods, AND how you absorb those macronutrients. For example, protein in cooked eggs is a LOT more digestible than in raw eggs; and the starch in hot cooked potatoes is far more digestible than in cooled cooked potatoes.

Macro diets are often focused on body composition, not overall health. It’s also important to ask yourself questions such as —

Does my diet contain enough fibre from plant-based carbs to keep my gut bugs alive and well?

Does my diet contain enough fat to keep my hormones happy and keep me fertile?

Does my diet contain enough protein to maintain a strong physique and robust immune system?

Your body will tell you, probably in a range of ways, if the answer is no.

Macro diets take us away from intuitive eating. Many people following a macro diet have told me they eat for the sake of eating (cue panic consumption of a protein bar after dinner to meet protein quota!), and/or feel ‘bored’ with their diet (mmm… sweet potato, rice and chicken… again?!).

A lack of dietary variety isn’t a healthy approach; nor is losing touch with the with the innate ability to intuitively and mindfully eat.

It’s a ‘diet’, which in most instances, is not successful or sustainable in the long run. The macro diet is a slightly more advanced form of calorie counting. As it’s number focused, it can be restrictive and consuming, and ultimately, ineffective.

If you ARE following a macro diet, here’s my advice… 

Don’t lose sight of the overall nutrient density and complex nature of food; remember it’s not an exact science and that you are more unique that what you might appreciate; keep overall health as your main focus; and use the tools you learn as a way to help you ultimately form better eating habits.

Article also published on Medium. 

Bottom Line

I always encourage learning more about nutrition and trialing different things, but over the long run, focusing on quantity at the cost of quality has some profound flaws.

Nutrition is far more than just a numbers game.

Until next time,

Stacey.

Fats, Proteins, Carbs