Have you ever tried or considered trying food tracking and a macro specific food plan? This is something everyone who works here at Relentless, as well as many of our members have a lot of experience with and have had much success with! There is a lot of information out there, so we put together some of the pros and cons of a macronutrient food plan and really dug into the cons to help you understand that this can be done in a responsible way!
Let’s start with a quick refresher on what macros are. All foods are comprised of macro and micronutrients. The term “macros” is short for macronutrients and these are carbohydrates, proteins and fats. We need these to live! Each different macronutrient does different things inside our bodies and each serves a different purpose. Each one also contains calories!
Calories are simply a measure of energy. Carbohydrates and proteins are going to provide 4 calories per gram. Fats provide 9 calories per gram. So when looking at a nutrition label and seeing total calories followed by amounts in grams of carbs, protein and fat, now you know where the calorie total comes from!
Tracking macros means you are measuring and recording all foods that you consume each day. Many people choose to use convenient apps such as MyFitnessPal (shown below).
For example:
170g Carbohydrates | 55g Fat | 145g Protein | 1755 Calories
Typically when following a macro plan, the types of foods you eat to meet these totals don’t matter, hence the “If It Fits Your Macros” saying.
“Just make it fit” means, you look at the total macros/calories in the food you want to eat and make sure you have room left in your total for the day. This also means that if you decide to eat a hefty dessert that fills up the majority of your carbs and fats for the day, you’ve got to find a very lean protein source (lean meaning minimal fats and carbs) that you can eat to also hit your protein goal for the day.
Calories aren’t as important to focus on for the simple fact that if you hit your macro targets, you will hit your calorie target!
Sounds too good to be true?! “I can eat anything I want as long as I make it fit?!?” Well, yes… and also yes…
While this type of structured eating can lead to less restriction, reversing disordered eating like calorie restriction and food vilification, improvements in health, improvements in athleticism, the ability to continue to “diet” while being social and total food freedom, it doesn’t come without responsibility. There can be a dark side to this IIFYM way of life, if you don’t have the right tools in your tool box and maybe more importantly, the right mindset!
There are many benefits to this way of eating! Let’s take a look at a quick list of a few of them!
Pros:
Probably one of the biggest selling points of following a macro food plan is that it emphasizes the idea that all three macronutrients—fat, carbs, and protein—are important, and doesn't vilify any food group or make any food(s) off-limits.
In that sense, It can be good for those who struggle with the feeling of being “deprived” of foods they like as they would on other, more restrictive, nutrition plans.
Measurable data to remove any and all guess work.
Accountability!! Tracking everything you eat holds you accountable and through this you are able to know you are eating the right amount of food for you and your goals.
You find awareness of why & how much you’re eating which can help you understand the practices that work best for you (especially around activity). It can also provide an awareness of any imbalances you may have with your current nutrition.
You learn actual serving sizes, which can be very eye-opening and almost humbling!!
Can help achieve body composition goals.
Insight into your personal constitution.
What foods make you feel good and in what amounts
What foods make you feel bad and in what amounts.
What foods help you perform your best and in what amounts.
What foods inhibit your performance and in what amounts.
Now let’s look at a few common issues that arise with this way of eating and ways to prevent or resolve these.
Cons:
If you're not eating mostly nutritious foods, you might be missing out on important vitamins and minerals.
The problem: Remember we briefly mentioned micronutrients in the beginning? These guys are important too!! While you absolutely could hit your macros with peanut butter, goldfish crackers and whey isolate, other than the obvious reasons not to survive off of processed foods, these food sources are going to be terribly lacking in micronutrients, which are things like vitamins and minerals. It is also good to mention fiber and essential fatty acids and that they are a necessary component of a “balanced” diet.
The “Tracking Responsibly” Solution: Most of the time, your own hunger levels and a lack of feeling satiated can inadvertently correct this issue by way of food volume. You’ll get A LOT more zucchini noodles than white pasta (I’m talking hundreds of grams difference) and will in turn feel much more satiated with something less calorie dense, like zucchini, than something more calorie dense, like white pasta. Many times, you’ll begin to make the choice that is going to keep you full and satiated, which in this case means eating a food packed full of micronutrients vs. one lacking them. Outside of this, we are adults, and must understand that crap foods will eventually leave us feeling like crap whether we are hitting our macro goals or not. Just eat the veggies! It is on you to balance the fun foods with the responsible foods. If you choose not to do this, you may find yourself with some diagnosed deficiencies. This isn’t “healthy” and it isn’t responsible. Eat the veggies!
Tracking what you eat may make you focus on food in a way that starts to feel unhealthy.
The problem: Tracking macros when taken to extremes can absolutely lead to a different kind of disordered eating and a new kind of obsession. For this reason, it may not be for everyone! There is a huge level of responsibility placed on an individual when given complete freedom of food choice.
The “Tracking Responsibly” Solution: Moderation is really the key to a positive outcome in most things. You have to know when to say yes and when to say no. If moderation is an issue for you, this may be a bigger issue you need to tackle. Following a macro plan can become restrictive in the same way something like a keto diet is if you lack the ability to go with the flow and make changes on the fly. You have this mentality of THE plan is the only way. The beauty of following a macro plan, is that no foods are off limits, there is no restriction, you aren’t stuck in a prepped tupperware… (aside from any diagnosed health concern) all foods contain protein, fat and carbs! So you can make changes when needed and you can make choices! Another beauty of it all is we are HUMAN!! If we don’t hit those goals one day because of unfavorable circumstances, it’s OKAY!! Have a bad day, you’ve got tomorrow! Get right back on it and keep moving forward. Again, we are adults and food is no different than your budget when it comes to making responsible choices.
Being stuck in a "plan" can lead to social stress and alienate people from friends and family.
The problem: Again, when taken to extremes, sticking to a set of macro goals can mean you do not have a lot of wiggle room to make spontaneous food choices, especially the further into your day you are and the more food you’ve already consumed. So when your bestie calls at 6:00pm and wants to go out to grab some dinner, you may not be left with much and your choice becomes either don’t go, or don’t hit your numbers, right?!
The “Tracking Responsibly” Solution: Unfortunately, in many cases, the answer to the above questions is just don’t, and people will choose not to go because they can’t make it fit. There are times when extreme goals are in play such as physique competitions, athletic competitions and major health concerns and in these times, it may be wise to politely decline the invitation. However, this doesn’t have to mean complete and total alienation or eating out of tupperware any time you’re invited out to Chili’s! Just to name a few, you may choose the steamed veggies and grilled chicken, or a grilled chicken salad with a low calorie dressing (on the side!) or lemon juice, or a lean cut of steak or fish omitting any butter or high calorie sauces. You could also steer this in your favor. You may ask to suggest the restaurant where you know there are low calorie options you’ll enjoy, you could politely decline for that night, but set up another day in the future so you’ll be prepared and can plan for it, or maybe you suggest a night in and invite the bestie over so you can cook and still be social!
Food in itself is truly just energy. But meals are more than just that and it isn’t only about simply looking at everything as ONLY protein, carbs, and fats. In reality, meal time is a social thing, a comfort thing and can bring a lot of enjoyment. Distinguishing between the two is super important! If you can’t “fit” the chocolate lava cake, it doesn't mean you can’t go! It just means you don’t order that! If you have really specific goals that you need to meet in the short term (key word here!) such as a physique competition, then sure, you can look at food and mealtimes as only energy and you can be a bit more strict, but generally you want to look at it as more than just numbers. Look at the quality of life and how restriction with food can have a direct impact on that from your mental well-being, relationships and nutrient imbalances leading to health concerns.
You CAN track responsibly with the balance that works for you, you CAN remain social and this doesn’t have to become another obsession or way of disordered eating!!
So next time someone tells you tracking your food is obsessive or too hard or too time-consuming or too anything negative, you’ve now learned this simply isn’t true! It’s no different than anything else in life where if you want to find success you just have to be responsible!
*The resources and links listed are only suggested as sources for further exploration. They do not necessarily imply endorsement.
**Photos may be taken from Google.
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