What is a macro diet? A macro diet is simply a diet that does not contain too many carbs or too much sugar, nor does it include too much fat.
Some people refer to this as a low-carbohydrate, high-protein diet, but there are some slight variations depending on which macronutrient groups you are limiting.
By reducing your intake of carbohydrates, protein, and/or fat, you reduce your hunger hormones such as ghrelin (a hormone that makes you feel hungry) and leptin (a hormone that helps regulate your body’s temperature).
When you eat less food, you naturally tend to look for ways to make up for the lost calories. One way to do this is by eating more of another nutrient group. For example, if you were on a calorie restricted diet, you could supplement your diet with vitamin D to help raise your metabolism.
There has been an increasing focus on diets rich in vitamins and minerals over the past few years due to their potential health benefits. Many experts believe that consuming enough nutrients can play a significant role in overall health and disease prevention.
Many fad diets today emphasize either weight loss or nutritional supplementation. Some are called ketogenic or macrosolid meal plans, because they feature foods that pack in lots of healthy nutrients. These are often referred to as MMTDs — micronutrient dense diets.
Sample macro diets
There are many different ways to achieve weight loss through dieting, with most focusing on either the ketogenic or intermittent fasting diets. Both of these have you using very few carbs and more fat than protein, which is why they’re called “macro-balanced” diets.
By staying within this range of foods, your body goes into starvation mode, trying to get as much energy from what it can find. To preserve muscle and stimulate bone growth, you need enough glucose (carbs) to occur naturally, so those help promote weight gain. Proteins and fats don’t require too much energy to use, so they can be consumed in higher amounts, helping you feel full.
Some people refer to the effects of the keto diet as eating MMT (muscle breaking taurine). This is because of the high levels of meat that you eat during the diet. Taurine is an amino acid that helps regulate blood pressure and heart function. However, since the diet doesn’t contain any carbohydrates, your body cannot produce its own supply. You must therefore ingest enough for daily requirements or risk developing symptoms like lightheadedness, dizziness, and stomach cramps.
What about water? During the keto diet, individuals typically reduce their intake of beverages, especially ones containing sugar. However, without adequate hydration, your body will begin to break down stored fat to obtain it.
What happens on a macro diet?
A macro diet is typically defined as any diet that does not contain many foods, nor enough of some foods to meet daily nutritional requirements. Therefore, most diets are considered a macro diet because they usually do not have many food items in them and may even be low in certain nutrients.
A moderate calorie diet is one example of a macro diet. On a moderate calorie diet, you can eat anywhere from 1200–2000 calories per day! That’s a lot of food! Almost two full sized meals every day.
Because calorie restrictions often fail to work long term, most experts agree that it is more important to focus on eating nutrient rich foods than limiting number of food items. A nutrition-focused diet is much better for your health and will keep you feeling healthier and happier.
A nutritious diet should include lots of fruits, vegetables, whole grains, lean protein, and small amounts of fish or other high quality fats. These foods all contribute to healthy weight loss and disease prevention. Consuming too many carbs (including sugar) and fat contributes to overweight and obesity.
By instead focusing on these higher nutrient density foods, you will automatically limit yourself to lower levels of total calories. And just like with a normal size meal, you will feel fuller faster which can help you lose weight longer.
Sample meals on a macro diet
A keto diet is a low-carbohydrate, high fat diet that can be practiced for just about any time frame. This means you don’t have to maintain a diet solely at night or during winter months, which are typically the times of year when people give up weight loss efforts due to hunger.
You can also enjoy your food more since there aren’t too many carbs available. It may even help reduce symptoms of type 2 diabetes as your body gets used to running off stored glucose instead of sugar from the foods you eat.
There are some theories about how keto diets aid in weight loss, but most agree that dropping blood glucose levels helps burn calories More importantly though, studies show that eating a ketogenic diet boosts metabolic efficiency.
This means you use less energy to break down and process all the nutrients in your food, making it easier to stay within calorie budget limits.
Will I lose weight on a macro diet?
While there are some theories about how eating too many carbs or too much fat can contribute to weight gain, this is not an issue with a macronutrient balance approach. Because you will never be hungry on a macro diet, there is no need to worry about choosing wrong foods or leniency when cooking them.
You will want to make sure your stomach is full from both food and drink at all times, which limits opportunities to choose poorly. Due to the ease of access to food, it also becomes more difficult to create habits that involve spending limited time in the kitchen.
This may result in healthier choices outside of the home, where lots of junk food is available. By staying within budget and limiting intake, individuals are less likely to consume poor quality foods or eat large portions. It also helps keep overall food costs down as most nutritious snacks are relatively inexpensive.
What should I eat?
A macro diet is any form of eating that focuses on how many nutrients you are consuming in comparison to what size your meal or snack is.
Most people focus too much attention on whether or not they ate their broccoli, and instead ignore what else they had for lunch.
By doing this, they forget about the other foods they consumed which may have been more important than the broccoli.
For instance, if you were given a plate of pasta with meat sauce as a lunch dish, then it would be easy to neglect the vegetables that you ordered with dinner earlier in the day.
Pasta and meat sauces typically contain fat, so they could easily add some calories to your daily quota. Unfortunately, most of these fats are saturated fat, which can increase blood cholesterol levels.
Higher blood cholesterol levels are associated with an increased risk of heart disease. It has also been linked to higher body mass index (BMI) and obesity.1,2
So by having enough food but being conscious of how much nutrition you consume, you can achieve both weight loss goals and health benefits at the same time!
There are several different types of macros we talk about in this article. All of them make sense and are effective when used correctly.
Does it matter what I eat?
One of the biggest debates about macro diets is whether or not it makes a difference what you put into your mouth. This theory suggests that everything in your diet is balanced out by how much protein, carbs, and fat you are eating. Therefore, if you’re hungry but don’t want to consume too many carbs, you can just start skipping those foods and feeding yourself more meat and fats!
This isn’t necessarily wrong, but there’s one major problem with this theory—it doesn’t work. It has never worked. Ever.
We all have certain hormones that regulate our appetite. When we eat enough food, these hormones are stimulated and keep us feeling full. But unfortunately for anyone who believes in the importance of nutrition, none of them seem to be working right now.
Why do they stop working? Because you’re starving yourself.
Starving yourself means consuming less than 800 calories per day which is very little food! If you need an absolute minimum amount of food to feel satiated, then why would you ever choose to starve yourself? You would only do that if you really wanted to lose weight quickly.
That wouldn’t be a good idea though, would it? We should always desire to achieve healthy weights and stay at a healthy weight indefinitely, should we not? So, the solution is to find a way to make your own body think it is still hungry.
Does the timing of my meals matter?
Another myth about healthy eating is that how you eat your food makes a difference. This theory was popularized in the 1980s when diet books would tell you to never put milk with cereal because it ‘re-enriches’ the milk as an ingredient.
This theory has no basis in fact. It is simply not true that different foods have different effects on us at the cellular level. There are very few, if any, studies that prove this hypothesis.
Some people believe that eating breakfast or lunch close together (within one hour) contributes to weight gain due to what they call the “hungry” effect. The hungry effect refers to our body’s natural tendency to store excess calories as fat for future use.
However, there is no evidence supporting the idea that either meal time frame helps fuel extra weight gain. In fact, some research suggests that having more frequent small meals may be better than fewer large ones.
What happens when I eat too much?
When you over-eat, your body does not register that there is enough food in your stomach. Your brain sends out messages to your mouth telling it to keep eating because there’s still more room for food in your digestive system.
This process can go on for hours until the next time you decide to stop eating. This is why people who are hungry tend to eat longer than those who aren’t – they don’t stop feeding their bodies until it says ‘stop!’
When you start looking at the diet books and information about weight loss through a healthy diet, one of the first things they tell you is to try to limit how many calories you consume each day.