Confused about macronutrient ratios? Relax, let's keep it simple...

This is another typical question! There are hundreds of dietary theories there outside; you have probably heard about Keto, Atkins, Paleo, Zone Diet and even 33/33/33. All these diets work with specific ratios; for example for Keto diet, you need to eat at least 70% of your calorie intake from fats, 25% protein and 5% carbs. All these different dietary guidelines can be overwhelming. You may have already tried some of them without success; and you are wondering what is next…

You Are Not Alone!

You are not alone! I myself have got in that trap before. I tried many different ratios, and kept reading many articles and magazines looking for the right answer: What are the best macros to lose weight? After many attempts, I realized that the answer was on going back to basics: Eat a balanced healthy diet.

One of the keys for a healthy life is variety, variety and more variety. Eating always boiled chicken with the same salad will not only have negative impact to your weight loss progress, but also will deteriorate your health. Have you ever being plateauing in a diet when the day you slipped you lost weight? It happened to me once, I was restricting myself always with the same boring foods; and the day I ate pizza I lost weight. I asked my personal trainer how that could happen, he mentioned about the importance of variety and explained about the concept of refeeding mainly coming from carbs which most people have limited due to the new low carb diet trends.

First the enemy was fat...

Starting in 1977, the US government, the American Heart Association and the American Diabetes Association started telling all Americans to eat a low fat diet to prevent and treat obesity. It seems perfectly logical: if you do not eat fat, you will not gain fat. There is one problem - science does not support this recommendation. It actually made the problem worse. Starting in the mid-80's, we started producing low-fat or fat-free products; a lot of them enhancing flavor with sugars, salts or other additives. This new diet trend caused the epidemic of obesity and diabetes to skyrocket.

Then, the new enemy were carbs...

Based on the fat-free era failure, the blame for the epidemics of obesity and diabetes of course went to the carb consumption. Since 2003, it has been trending upward the negative attitude towards carbs, taking us to the carbophobia era. Atkins diet started to become popular followed by Paleo and Keto diets. I am not discouraging anybody to try these diets. There are many successful stories, but I always like my clients to think in the long term, and get enough information on how to follow these diets properly. I have seen many people considering these diets as a free pass for unhealthy saturated fats and processed meats. There are many foods that are mainly carbs like whole grains and legumes that are full of phytonutrients, vitamins and minerals. The carbs that all nutrition experts have agreed that we need to stay away are refined sugars and simple carbs.

Our emphasis is on variety and nutrient-dense foods

So that is why we keep emphasizing about variety; and as an initial stance we prefer to keep it simple: no dieting, no macro tracking. We want to make sure you are providing a full spectrum of nutrients to your body: from macronutrients like protein, carbs & fats to micronutrients like minerals, vitamins and phytonutrients.

So if there are no macros, how does it work? Just follow simple guidelines of servings of each group per day. These are just recommendations, nothing is set in stone. Please do not see the guidelines below as a restrictive diet. The main purpose is to make sure a wide spectrum of each group is consumed everyday.

For some people these recommendations may be a lot of food and for others not enough; that is why it is important to follow these guidelines along with Mindful Eating. Please always listen to your body, if you are already full, and you still have servings of the day; do not force yourself. Same case if you are still hungry, and there are not more servings left; eat more especially after an intense workout, you may want to add an extra serving of protein.

Our Basic Guideline

Whole Carbs

Avoid refined flours and sugars. Instead consume whole grain versions. Great options are: Oats, legumes, brown rice, potatoes, corn, quinoa or 1 slice of whole wheat or multigrain bread. Include 1 serving of 1/2 cup in each meal.
Fruit

Fruits are full of great nutrients and antioxidants. Eat a variety of colors. Consume them whole, fresh or frozen. Include 4 servings of 1/2 cup a day throughout your day. Great as snack!
Veggies

Veggies are full of great nutrients and antioxidants. Eat a variety of colors, and make sure to include leafy greens. Consume them fresh or frozen. Include 8 servings of 1/2 cup a day throughout your day.
Protein

Look for variety of different protein sources both plant-based and animal (unless vegetarian/vegan). Great options are fatty fish like salmon and sardines; cage-free poultry, grass-fed lean beef, lamb, eggs. Plant-based options are: legumes, chickpeas, peas, chia seeds, etc. Include 1 serving of 3 oz. of protein in every meal. Include an extra serving after your hard workout to repair your muscle tissue.
Fats

Include 1 serving of 1/4 cup of healthy fats in each meal. Great options are: avocado, nuts, seeds and coconut products.
Cooking Oils and Dressings

Avoid processed dressings loaded with refined sugar and artificial ingredients. Olive oil is a great alternative for low-medium temperature cooking and for dressings. For cooking at medium-high temperature, it is recommended to use avocado or coconut oil. Include 1 Tbsp in each meal.

Eat a little of everything and minimize processed foods, refined flours and sugars as much as possible. And always listen to your body in every way: from the hunger-satiety scale discussed in the previous blog to how you feel after eating certain foods. Listen to the messages of your body!

If you would like to a personalized program to incorporate this habit and others for a healthy lifestyle, please do not hesitate to contact us. Book a free consultation today here.

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Items recommended you can buy:

– Tinkyada Brown Rice Pasta

– Ezekiel Bread

– Canyon Bakehouse 7 Grain Gluten Free Bread

– So Delicious Coconut Milk Unsweetened

– 365 Organic Almond Butter Creamy

– Terrasoul Pumpkin Seeds

– Terrasoul Organic Hemp Seeds

– Terrasoul Sunflower Seeds

– Carrington Organic Coconut Oil Unflavored

For all our recommended healthy choices please visit here.