Macro Diet Plan – Bing video
By Rachel Hosie
Overall macros and calories matter most for fat loss and muscle maintenance, diet coach Nick Shaw said. However, prioritizing nutritious foods keeps you fuller and can make it easier to hit your targets. Don’t cut out any foods you enjoy though, just try to eat them in moderation.
Read more Working It Out here.
Dear Rachel,
I’ve started counting my macros with the goals of losing fat, maintaining muscle, and just keeping myself healthy. However, I’m wondering how much it matters what type of foods I eat. For example, if I eat the same amount of carbs from oats or cookies, or the same amount of fat from avocado or bacon, will it have a different effect on my body? Essentially, if I can fit all foods into my macro targets, is it OK to do so as much as I want?
— Macro Counter
Dear Macro Counter,
The approach you’re describing is commonly referred to as “if it fits your macros,” or IIFYM. Macro-tracking is sometimes considered a step-up from calorie-counting.
There are three macronutrients (or macros): protein, carbohydrates, and fat, and these make up all our foods in different quantities. Protein and carbs have four calories per gram, and fat has nine.
“Food is not just made up of one single nutrient, there are often a combination of
macro and micronutrients, such as vitamins and minerals, found within food products,” Rhiannon Lambert, registered nutritionist and author of “The Science of Nutrition,”
told Insider.
While some people enjoy tracking their macros, I’ve always found it unnecessary to hit my goals — I’m more concerned with calories and protein alone and have found these to be the most important factors for performance and physique changes. I let the carbs and fat fall into place, but generally prefer to eat higher carb.
We’re all different though.
“Each of the macronutrients is required in relatively large amounts every day to support your body, however how much you need depends on your individual needs, such as sex, weight, age, and physical activity levels,” Lambert said.
Nutritious foods keep you fuller
When it comes to fat loss and muscle maintenance, overall calorie and macro intake matters most. “Technically speaking, the amount of food you eat in terms of calories and then the macronutrient breakdown matters more than the quality of food when it comes to losing weight and body fat,” powerlifter, bodybuilder, diet coach, and personal trainer at RP Strength Nick Shaw told Insider.
But to get the best results, you should consider food quality as well as overall quantity,
he spoke. While you could just eat desserts and bacon to hit your carbs and fat targets,
that would likely leave you not very full or satiated, and potentially lead to more intense cravings, he said. This is unhelpful when trying to stick to a calorie deficit to lose fat.
“The best idea is to use food quality as a means to easier control your food quantity,”
Shaw said.
By prioritizing whole food sources like lean proteins (like chicken), fruit and vegetables, healthy fats (like avocado and olive oil), and carbs (like sweet potato or whole grains),
you will feel more full, have fewer cravings, and still hit your macros, he said.
Don’t forget overall health
Comparing two foods based on their macronutrient content alone doesn’t provide a complete picture, and two foods with similar macros may affect your body and performance differently, Lambert said.
While bacon and avocado may contain similar amounts of fat, the bacon is higher in saturated fat, which has been linked to heart disease, and contains fewer micronutrients, Lambert said.
“The avocado on the other hand contains monounsaturated fats, that has been linked to several health benefits including a reduced risk of heart disease and diabetes, and a much greater amount of the micronutrients such as vitamins C, E, K, and B vitamins.”
Don’t overly restrict foods you enjoy
While eating mainly nourishing whole foods will likely make it easier to stick to your calorie and macro targets, denying yourself anything you enjoy entirely isn’t a good strategy either, as restriction often leads to overeating down the line.
For this reason, I favor the 80/20 rule:
I try to eat about 80% whole foods, and 20% “soul foods.”
Cake, pizza, and fries may not be the most nutritious foods, but I enjoy them, so by including them occasionally in my diet and not putting them on a pedestal or demonizing them, I’m able to enjoy them in moderation without feeling the need to overeat.
“Having a balanced and varied diet ensures that you are including a range of these macro and micronutrients which support a happy and healthy lifestyle,” Lambert said.
Experiment a bit and see what balance of foods makes you feel best, both mentally and physically.
As a senior health reporter at Insider and a self-described fitness fanatic with an Association for Nutrition-certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions.
Whether you’re struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.
Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world’s most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she’s always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.
Have a question?
Ask Rachel at workingitout@insider.com or fill out this anonymous form.
All questions will be published anonymously.
Read more Working It Out:
I want to lose fat but also fuel my workouts. How much should I eat?
I do CrossFit 4 times a week. Will it help me lose fat and gain muscle?
I want to lose weight for my wedding. What’s the best way to do it?
I’ve heard it’s important to eat protein right after a workout —
even if I’m not lifting weights. Is that true?
Read the original article on Insider
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9 Eating Habits That You Think Help You Lose Weight, but Actually Don’t
Let’s cut through the confusing diet advice and start eating healthy again.
By Jeff Csatari
Published on June 5, 2022 | 6:38 AM
FACT CHECKED BYOLIVIA TARANTINO
The ancient Greek philosopher Heraclitus of Ephesus once said that change is the only constant in life, and he may as well have been talking about the rules of weight loss.
The rules about how to eat healthy and lose weight have been tweaked and adjusted so often with every new diet strategy that it can be hard to keep track. And amid all the confusion and uncertainty, we often stumble into eating patterns that do more harm than good.
It is very common for people to develop eating habits that they believe are the answer to losing weight, but can backfire, say dietitians. And that’s unfortunate because following misguided advice that doesn’t work can make you feel that something’s wrong with you. Here are some of those eating habits that may be secretly undermining your goal of losing weight. Read on, and for more on how to eat healthy, make sure you avoid these 100 Unhealthiest Foods on the Planet. Read the original article on Eat This, Not That!
1. Eating very little
Logic tells us that if we’re gaining weight because we’re eating too much, the opposite—eating very little—should help us lose weight. That’s just wrong and it’s a common approach that often backfires. “Not only can this lead to increased cravings and potentially feeling more out of control around food but entering the starvation zone can slow down your metabolism through adaptive thermogenesis,” says medical board member
Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group and author of The Core 3 Healthy Eating Plan. If your body doesn’t get the calories and nutrients it needs to function properly, it will respond by holding onto fat cells, she says.
2. Eating loads of smoothie bowls
We know what you’re thinking: “Hey, I’ve been told these foods are super healthy, loaded with antioxidants, filled with tropical fruits and vegetables. What gives?” Well, yes fruit and antioxidants are good, but not at the expense of too many calories and grams of sugar.
“Top these fruit bases off with nut butters and granolas and more fruit and you have a very big calorie bomb that ultimately may lead to more sugar cravings,” warns medical board member Amy Shapiro, MS, RD, founder of Real Nutrition. You need to be choosey about the ingredients that go into smoothie bowls. “Watch your toppings; skip the granola and enjoy nuts, chia seeds, and coconut to reduce the sugar even more,” Shapiro says.
3. Thinking ‘gluten-free’ means ‘healthier’
It doesn’t. And it certainly doesn’t mean fewer calories. In fact, going for the gluten-free stuff often leads to eating more processed foods and gluten-free foods often contain more calories than regular wheat products. “Many people believe gluten-free equals low carb, but this is incorrect,” says Shapiro. “If you want to go gluten-free, do not eat the food substitutes like bread, cakes, cookies, and chips. Eat whole foods like potatoes, beans, and gluten-free grains to see results.”
4. Following an ultra-strict low-carb diet:
Carbohydrates have been vilified so often in diet books, online programs, and food advertising that people have taken “watching your carbs” to the extreme by trying to
cut out almost all carbs. Big mistake. “Yes, you cut calories and may lose water weight initially since carbs hold water in the tissues, but the weight loss typically is fleeting,”
say Eatthis.com medical board members Tammy Lakatos Shames, RDN, CDN, CFT,
and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins.
Carbs are fuel for the brain and your muscles. “Cutting carbs completely is unrealistic since carbs are fuel for the brain and muscles. Without them, you’ll crave the quickest pick-me-up you can find – SUGAR. When you give in to the craving, often you end up throwing in the towel on healthy eating completely, thinking also you have to be very stringent with your diet to see results.” That’s not true.
RELATED: 5 Worst Eating Habits for Sugar Cravings, Says Dietitian
5. Skipping meals
This is a variation of the “eating very little” misguided habit above. You skip breakfast, lunch, or dinner in an effort to cut way back on calories. “Unless you’re intermittent fasting and there’s some consistency to your eating plan, and waiting long hours to eat, will end up making you so hungry that you eat back all of the calories you would’ve eaten at your meal, and then some,” warn The Nutrition Twins.
6. Avoiding all fats all the time
Obsessing over counting daily fat grams is not only not fun, but it’s also not healthy.
“Fat is not the enemy and it’s healthy to include some healthy fats like nuts and olive oil when trying to lose weight,” says registered dietitian nutritionist Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. Fat is satiating, so, even though it’s high calorie, it can help you lose weight.
“The key is to include healthy fats in reasonable portions,” says Dr. Young. “Enjoy 1/4 cup of nuts as a snack and use one tablespoon of full-fat salad dressing (olive oil-based) on your salad.”
7. Choosing low-fat or fat-free products
That’s another mistake dieters make that leads to unhealthy behaviors. “Fat-free foods don’t fill you up, so you end up eating larger portions of fat-free food which ultimately leads to overeating and intensified cravings,” says Shapiro. “When you remove fat from foods, it is often replaced with sugar to improve the taste.” Excess sugar eaten turns to fat, which is exactly what you’re trying to prevent.
8. Overdoing the protein
The low-carb obsession goes hand in hand with another—loading up on protein.
“Many people think if I cut carbs, I can eat all the protein (think meat!) that I want without paying attention to portion sizes,” says Dr. Young. “I’ve seen clients gain weight using this approach.” A better way to eat for weight loss, says Dr. Young: “Include foods from all the food groups and pay attention to portion sizes as well as hunger levels.”
9. Going vegan
Eating a vegan diet can be healthy and certainly can help with weight loss.
But if you don’t go about, it the right way, you can end up gaining weight. “We see this frequently in our practice—a few servings of nut butter, several tablespoons of olive oil, and a big bowl of granola or pasta, and you may already meet your calorie needs for the day,” say The Nutrition Twins. If you go vegan, you may need to be extra vigilant about avoiding excess carbs, nuts, oils, and other calorie-dense foods. And remember:
You can get a good dose of satiating protein from plants.
Here are 20 Vegetables Ranked By Protein.
Jeff Csatari, is a contributing writer for Eat This, Not That! is responsible for editing Galvanized Media books and magazines and for advising journalism students through
the Zinczenko New Media Center at Moravian University in Bethlehem, PA. Read more
FILED UNDER: Emeli Sandé – Next to Me (Official Music Video)
FOOD & NUTRITION // HABITS // WEIGHT LOSS
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