Have you ever heard of the phrase “If it fits your macros!”?
This phrase suggests that so long as you’re not overeating total calories, it doesn’t matter what you eat. You’ll sometimes hear folks talk about intentionally under-eating throughout their day so they can avoid overeating calories while still consuming alcohol, processed carbs/sugary desserts.
While this is one strategy to prevent your body from storing excess calories as fat, it is not something we should be doing on a routine basis because…
NOT ALL CALORIES ARE CREATED EQUAL!
We should not only think of our foods as sources of calories, but also as sources of protein, fat, and carbohydrates (macronutrients), as well micronutrients (vitamins and minerals).
We should strive for a balance of MACRONUTRIENTS; 33% of our total calories from each protein, fat, and carbohydrates. Depending on your goals, you might consume slightly more of one macronutrient than another. For example, someone who wants to lose excess body fat might eat slightly fewer carbohydrates and more protein or someone who is training extra hard for a triathlon or training to add muscle mass might have more carbohydrates.
Rather than try to overcomplicate this process, we recommend using the plate method:
1/4 of your plate is protein
1/2 of your plate is leafy green veggies
1/4 of your plate is a starchy carbohydrate
Building your meals and snacks using this ratio is an easy way to eat a balance of “macros” (macronutrients; protein, fat, carbohydrates) and ensure you’re eating plenty of the vitamins and minerals our bodies need to function properly and to recover from the stress of workouts and life!
Once you’ve nailed down the plate method and you’re eating mostly whole foods, THEN consider dialing in the specific quantities of calories and macros. MOST people who balance their macros by eating a variety of whole foods will find they not only feel better and have better body composition, they experience fewer cravings and can “hear” their bodies telling them when to eat and when they’re full. Thus making counting calories and macros unnecessary (not to mention it can be a real hassle when you have so many other more important things to do like— preparing a delicious steak!).
Check out this article from the CrossFit Journal regarding carbohydrate selection!
If you need help dialing in your nutrition, we offer different tiers of service to help you get on track; from one-hour nutrition consultations to monthly high-accountability nutrition coaching. We also typically offer two nutrition challenges every year which is a great way to nail down the basics of nutrition with friends.
If you’re not quite seeing the results you want, consider sitting down with a coach to set some goals and create a clear path forward. We are here to help. Book a free goal setting session using the link below or chat with your favorite coach the next time you see them in class.
Fist bumps and sweat angels,
Susan
