What is the Macro Diet, and how does it differ from other diets?
The macro diet is not a traditional “diet.” On this nutritional plan, you eat what you want, when you want. And, there are no assumptions on the macro diet about what you should weigh, how your body should look, or the number of calories you should consume.
Instead, on the macro diet, you balance your nutrient intake to reach your personalized health or wellness goals. When setting up your macro diet plan, you calculate your macronutrient intake based on your needs and your lifestyle. Macro dieting is not just a fad diet trend; it is an evidence-based approach to balanced nutrition that anyone can master.
What are macronutrients, and why are they important in the Macro Diet?
Macronutrients, or macros, are the primary building blocks of nutrition. The three macronutrients are protein, carbohydrates, and fat. Each macro provides energy (calories), but each plays a unique role in how your body functions. Most foods contain at least two macronutrients, and many provide all three.
On the macro diet, you tailor your intake of each macro based on your nutritional needs. For example, if you are starting a new weight training program, you’ll want to ensure you get the right amount of protein to build muscle. Training for a 5K,10K, or marathon? You’ll want to watch your intake of carbs to maximize energy stores. Balancing your nutrient intake on the macro diet will also help you to feel satisfied after eating and can help you optimize energy levels throughout the day.
How do I calculate my macros, and what is the ideal ratio for proteins, fats, and carbohydrates?
There are a few basic steps to calculate your macros. First, you determine a calorie goal based on whether you want to gain, lose, or maintain your weight. Then, decide how much of each nutrient to consume based on your goals. For example, you might want to consume 25% of your calories from protein, 50% from carbohydrates, and 25% from fat. Then, you multiply each percentage by total calories to get a calorie target for each nutrient. Finally, you divide each calorie target by the number of calories provided by each macro gram to get the total grams of each nutrient to consume each day. Sound complicated? Macro Diet for Dummies walks you through the process or you can check out the macro diet cheat sheet for a step-by-step guide.
Since the macro diet prioritizes personalized nutrition, there is no ideal ratio that works for everyone. However, major health organizations provide recommendations that can be used as a starting point. Then, you can tweak your ratios based on your goals and your progress. For instance, according to the USDA, you should consume:
• 10 to 35 percent of your calories from protein
• 45 to 65 percent of your calories from carbohydrates
• 20 to 35 percent of your calories from fat
If you’re not into math or tracking nutrients, no problem!! There are ways to follow a macro diet plan without doing any math or counting nutrient grams all day. In Macro Diet for Dummies, you’ll learn how to use the plate method or other simple techniques to benefit from balanced nutrition with less hassle.
Can I customize my macros based on my goals, like weight loss, muscle gain, or athletic performance?
Yes! That’s what makes a macro diet plan superior to other commercial diets or internet fads. Your nutrient intake is personalized for your health goals – not the goals of a social media influencer, a celebrity, or a superstar athlete. Your lifestyle will also help determine what is realistic for you. In Macro Diet for Dummies, you learn how to come up with an attainable goal that is meaningful to you. Then you learn how to translate your goal into a nutritional program that sets you on the path to success.
What foods are recommended or restricted in the Macro Diet?
The best thing about being on a macro diet plan is that you eat what you want to eat. No foods are off-limits. You just want to shoot for balanced nutrition at each meal (optimally) or at the end of the day. For instance, if you are a pasta lover, then eat pasta! But pasta provides primarily carbohydrates. So you will learn how to add a little protein to your dish along with some healthy fat to make your meal more balanced.
Of course, you’ll get more out of any meal plan if you fill your plate with nutrient-rich foods, such as leafy greens, colorful fruits, whole grains, lean protein, and healthy fats. In Macro Diet for Dummies, you learn to include your favorite foods in a comprehensive diet plan that optimizes balance and healthy eating.
