Firstly: What are macros?

Macros are macro nutrients. They are the parts of food that contribute calories (energy) to your diet. These include: 

  • Carbohydrates 
  • Protein 
  • Fat

Most whole foods will contain some mixture of all 3 macronutrients, for example: 

  • an avocado contains: about 3 grams of carbohydrate, 22 grams fat and 3 grams protein.
  • 1 whole pack of tofu contains 11g carbs, 27.6g fat and 50.4g protein, 
  • 1 cup brown rice cooked 46g carbs, 1.9g fat and 5.3g protein. 

Each of these foods contain all 3 macros but in different ratios. An avocado for example, most people think of as a “fat” but it does also have some carbohydrate and protein, the same with tofu – it is a good plant based protein source but it does also contain carbs and fat. 

The foods that contain just 1 or 2 macros are processed foods. For example – avocado oil is pure fat because all the carbohydrate, fibre, protein and water has been removed.

Macros for weight loss

When losing weight a lot of people focus on protein. Although a higher protein diet has been shown (1) to control appetite and weight at intakes of 1.2 – 1.6 g/kg (but only by about 1kg of weight loss per year (2)). Pairing protein intake with other weight loss methods could have a better result (2). Increasing fiber, swapping to whole grains and lowering fat intake have all been shown to support weight loss (3). And you can do all of these things without tracking your macros.

Why not track?

Calculating your protein intake, tracking for specific macros and weighing out all your foods can really over complicate weight loss. 

A calorie deficit is the only thing you need to support weight loss. For most people this is most easily achieved by making simple EASY changes. Weighing your food, tracking every calorie and macro can be so daunting, time consuming and unnecessary for most people. Creating a balanced plate, made up of mostly vegetables is the perfect first step. 

The balanced plate: 

In order to eat a large portion that will keep you physically full make up half of your plate with vegetables. Vegetables are very low in calories meaning you can eat a large volume of them for little calories. It also means you don’t have to eat teeny tiny portions and feel unsatisfied and binge later on.

Non-starchy veggies are basically all your vegetables that are not potatoes or yams (even squash and pumpkin count as non-starchy).

Now for the starchy carbohydrates. These are incredibly important for our health and energy levels. For far too long, “carbs” have been unfairly blamed for weight gain. The truth is if you’re gaining weight while eating carbohydrates, it’s because you’re in a calorie surplus not because of the carbs themselves. You absolutely can eat carbohydrates in abundance and still lose weight in a healthy, sustainable way, without feeling hungry. 

Take the world’s Blue Zones, for example (these are regions where people live significantly longer than average). One thing they all have in common? Their diets are rich in whole carbohydrates like brown rice, oats, barley, corn, millet, sourdough bread, whole wheat, and rye; all eaten in abundance. These types of carbohydrates are naturally calorie-dilute, while providing the energy you need to make weight loss easier because you’re not battling constant hunger.

Eating enough carbohydrates keeps you fuller for longer, helps you enjoy satisfying meals throughout the day, reduces cravings and binges, and ultimately supports you staying in a calorie deficit.

The next quarter of your plate should be made up of a whole starch. Something like potatoes or yams and/or a whole grains like brown or black rice, wholegrain pasta, wholemeal breads & other baked products, oats, buckwheat, quinoa etc….

How much protein should I eat?

Staying on top of your protein intake can be achieved simply by including at least one good source of protein at each of your meals. This is what will fill that last 1/4 of your plate!

Pick things like lentils, beans, tofu or tempeh. You can even try out things like TVP (textured vegetable protein) and seitan.

Remember all of your foods on this plate contain SOME protein – even the veggies and whole grains so your total protein intake isn’t just from this section of your plate.

What about fat?

Fats should make up a small part of our diet, a garnish on top of your balanced plate. When we have a weight loss goal, fats should predominantly come from sources also high in fibre and nutrients like: 

  • Ground flax seeds 
  • Chia seeds
  • Hemp seeds
  • Avocado
  • Walnuts
  • Brazil nuts. 

Fats are higher in calorie density, so we can consume more energy from smaller portions. Because of this I usually advise that if you’re just starting your weight loss diet and are coming from a diet high in animal products and processed foods – I would encourage you to eat lots of nuts and seeds because they are a great replacement for sweet treats and getting that creamy texture you might be used to. And of course they are very nutritious! However if you already eat a healthy diet rich in whole foods and you are looking to lose the last few kgs or maybe you reached a plateau, then have a look at your fat intake and see if there are any swaps you can make.

Specific goal or personalisation:

If you have specific fitness goals, gym performance targets, or medical conditions, these factors can all influence your ideal macro nutrient needs. This blog provides a great starting point for building a healthy, balanced plate that works for many people, but personalised advice is key when addressing unique circumstances.

Whether you’re managing a hormonal condition, aiming to build muscle while losing fat, or have concerns about your blood sugar after recent test results, I’m here to help. These are exactly the types of challenges I support my 1:1 clients with, offering tailored guidance and becoming your ally in behavior change to help you achieve the lasting results you’re looking for.

Click here to learn more, or book a free health planning call with me today to ask questions and discover how my process can support your journey.

References

  1. PMID: 25926512
  2. PMID: 31443231
  3. Fiber: PMID: 19158230, PMID: 20016015, Wholegrains: PMID: 28327566, PMID: 15531671, PMID: 28765396, Lowering fat: PMID: 9001476, PMID: 26250104

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