The Magic in Macros
May 07, 2019 /
Heard about MACROS lately??
How they are magic for fat loss and the game changer for your weight loss goals?
I am sure you have, but I want to clear up all the buzz around how "magic" they can be for achieving fat loss.
The magic in macros does not lie in the numbers themselves, but in what you can learn and APPLY to everyday food choices from what the numbers taught you.
I know, that seems hypocritical of me because I give customized macro counts to each of my clients. However, not everyone starts out counting macros. It just is not realistic for their current understanding of nutrition and their time and energy is better spent using macros not as a number but a tool to help them change their nutrition habits.
You can follow a strict set of numbers for months and see results, no doubt about it. However, what you decide to take away from all that tracking, number counting and nutrition labels is the MAGIC you need to make nutrition sustainable.
I want to help you understand what I mean by this idea for not numbers, just macros. Lets take away ALL NUMBERS and focus just on the food itself. I am going to use this amazing Acai Bowl from my trip to Hawaii (take me back!) as an example.
Without knowing the exact macro count of this Acai bowl I could approach my decision on whether I can eat it or not in many different ways. Here are three examples:⠀⠀⠀⠀⠀⠀
1. Determine it’s “healthy” because of the nutrient density the fruit gives without being aware of any macro value.⠀⠀⠀⠀⠀⠀⠀
2. Determine it “off limits” because of the knowledge of its high carb intake due to the larger amounts of fruit and fear the number.⠀⠀⠀⠀⠀⠀⠀
3. Know that it uses larger amounts of fruit, therefore having a large amount of carbs, but CHOOSE to eat knowing this information and make adjustments throughout the day to allow it.
Now lets break down why each situation will have a different outcome.⠀⠀
▪️Situation #1 is a decision made without ALL the information. While it is true the nutrient value of the fruit is high, being unaware of the all the facts (carb content of fruit) can be impact your fitness goals as well. Fruit is higher in carbs and it is easy to consume 2-3 servings of your favorite fruit and reach up to 50-75 g of carbs in a day. While that is not high by any means, most of the time what we believe to be a serving is actually much more, leaving you with 75-100g of carbs used. Much like this Acai bowl.⠀⠀⠀⠀⠀
▪️Situation #2 is a decision based on having some knowledge but still having fear of certain food groups. “Off limits” foods are often associated with guilt and shame. You have only associated foods with numbers and emotions instead of value and choice. You fear your consumption will lead to a negative outcome or behavior (binge, addiction, etc) so you avoid those foods at all costs.⠀⠀⠀⠀⠀⠀⠀⠀
▪️Situation #3 is a decision based on a combination of desire, facts, conscience thought and intentional eating. You desire the bowl because of its taste and nutritional benefits. However, you also understand because it is mostly larger servings of fruit it will have a high amount of carbs. With the knowledge you learned through applying macros without numbers you make it work by adjusting your carb intake throughout the day because the Acai bowl is what you want.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Applying the practices of learning through the numbers is where situation #3 has the “magic.” It is not placing an exact value to the food, or labeling it. Instead you are allowing there to be a “no thank you” mentality, not an “off limits” mentality. You get to choose whether or not this bowl will work for you today. Tomorrow may be different and that is the beauty with flexible nutrition!
If counting macros seems like the perfect idea to you, I want you to go into this way of eating with a wider understanding of what they can do for you than just weight loss and number. Start by simply appling value to your food by thinking in terms such as:
1. Higher carbs foods, little protein and fat- ex: fruits, sugar drinks, pasta
2 Higher carb, protein and fat- ex: protein bars, legumes
3. Low carb, high fat and protein- Whole egg, cheese, red meats
4. Low carb and protein with higher fat- ex: nuts, nut butter spreads
5. High protein, lower in carbs and fats- ex: Plain Greek yogurt, egg whites, lean meats, edamame, protein powder
Practice this by studying the nutrition labels as you eat your foods. Ignore the calories and start knowing the facts!
This is why macros are ✨MAGIC!!✨
If you are feeling obsessed with the numbers, overwhelmed with tracking, or constantly seeking the perfect macro ratio, take a mental break! Just start practicing what you have learned without the numbers and see what you can make happen!
If your nutrition is no longer exciting and enjoyable you, CHANGE IT by SIMPLIFYING IT!
If you have not yet downloaded my Nutrition eBook, do so! It will help you get a better understanding of how to make macros work for YOU, not against you. Download it HERE