The macro diet has been gaining a lot of popularity because of its flexibility regarding food choices.
Unlike other diets that label certain foods as bad and even cut out entire food groups, Flexible macro dieting believes that all foods and food groups can be part of one’s weight loss diet.
This philosophy is based on scientific studies showing that quantity of food eaten is the most important factor in losing or gaining weight. This is preferable to avoiding or limiting a certain food or macro group.¹
Several people have taken it upon themselves to further prove that this science holds true.
The macro diet claims that you can eat whatever you want and still lose unwanted fat if it fits your macros (IIFYM).
The term “macros” is simply short for the three macronutrients; carbohydrates, protein, and fat. The flexible diet prescribes a individual macro goals that are based on your REE (resting energy expenditure).
This is combined with your daily activity to form your TDEE (total daily energy expenditure).²
To lose fat, consume fewer macros than your body requires. This is usually set at 20% depending on what the person’s unique goals are. By only promoting a moderate calorie deficit, you’re more likely to have slow and steady progress long-term. This is better than quick weight loss short-term followed by a weight loss plateau.
Once your TDEE and macro ratios are determined, you then count macros in the foods you eat. You keep eating until your macro goals have been met for the day.
An example:Let’s say a woman’s TDEE is 1650 calories on her exercise day. Those calories are then divided among the three macros at the following percentages:
As there are 4 calories per gram of protein and carbohydrates and 9 calories per gram of fat, this translates into the following;
She then eats until she hits each of those targets.
Once you know how much of each macro to eat, you can begin tracking your consumption using a food log.
Luckily, this tedious process is much easier using apps that offer large nutritional databases to keep track of everything for you. Here are a few to consider.
Search for the food you are eating in the app’s database, adjust the serving size or weight, and then click done. The app will keep a running total of your macros as you eat throughout the day.
You’ll also need a digital food scale.
This is to weigh portions of fresh food like vegetables and meat since as their nutritional info is tied to the weight of the particular food. The scales are easy to use and it creates just a small extra step in the process of tracking.
You may want to plan their meals out ahead of time so that they can equally distribute their macros throughout the day.
You can just wing it, but sometimes you’re left with few choices at the end of the day.
For example, if you hit your fat and carb macro but have just protein left, you’ll have to choose foods like ultra-lean meats or pure whey protein in order to then hit your protein target.
While the flexible diet is more concerned with the amount of food, rather than how the food is classified, it does recognize the importance of eating healthy.
Most advocates of this eating style say that healthy, whole foods should comprise 80-85% of one’s diet, while 20-15% can be reserved for foods labeled as “junk”. This is a subjective term, but things like chocolate, potatoes chips, french fries, and ice cream would generally fall into this category.
Flexible dieters should also be mindful of their fiber intake. This helps ensure that they are eating enough healthy foods.
Women should strive for more than 20 grams per day and men for 30 or more grams per day. This is dependent on your weight and age, so for exact fiber requirements, here’s a good resource.
If you’re looking for a weight loss plan that offers flexibility and a plethora of food choices then the flexible diet may be right for you.