Dieting is difficult, but if you believe in yourself then you can stay fit by Your Macros Diet that is also known as “flexible dieting“, in that process you can eat anything you want and still can lose weight without counting calories. All you need to do is just count your macros on a daily basis.
According to the IIFYM eating plan, if you stick to your daily macro goals, you will automatically consume low calories thus helping you lose weight.
Interested to know more? Here’s everything you should know about how to count your daily macros count, and how it actually works for weight loss.
What is a macro?
There are three macronutrients that make up your meals: protein, carbohydrates, and fat. There are so many foods available containing all of these macronutrients most skew heavily toward one or two of them.
For instance, bread is mostly carbohydrates, meat is loaded with protein, and olive oil is predominantly fat. Your body needs these all three in proper capacity to function.
According to the macro diet, you can lose weight by counting and setting exactly how many grams of protein, carbohydrates, and fat to eat per day. There are so many other diets where you don’t need to count calories, and unlike low-carb or low-fat diets, you don’t need to eliminate your favorite foods like pasta, potatoes, or bacon.
Overall, you can eat anything you want under this plan provided it fits into your macro count.
How many macros do you need?
First question that comes to your mind is how do you find to calculate how much Macros count do you need per day? For calculating your macros you need to do some basic math. If you are not able to do this then IIFYM.com offers a macro calculator by asking your current weight, target weight and your daily activity level.
Step 1: At initial, you need to find out your energy level or the number of calories you consume and burn each day. The National Institute of Health offers an online calculator that uses your weight, gender and activity level to estimate how many calories your body expends each day. Fitness & Health Websites and apps like HealthifyMe or My Fitness Pal can help you log your calorie intake.
Step 2: Once you are done with those figures, you need to come up with a goal for calorie intake to meet your weight goals. To lose weight, you need the number of calories you consume daily and the number of calories 10-15% below what you are burning every day.
Step 3: After calculating the total number of calories you should eat per day, now you have to figure out how many calories you have from your daily fat, carbs, and protein. Some top sites and blogs advised for a strict 40% protein, 40% carbohydrate, and 20% fat. Some people do well on lower-protein plans, some with low-carb plans, and some people do well on lower-fat. It all depends on the individual body type and their energy level.
Does counting your macros help you lose weight?
Some Dietitians and nutritional experts do recommend this flexible dieting because it does not restrict any food item of your choice. But Continuously eating fast food and processed snacks in large quantities just because it fits your macros isn’t necessarily sustainable when you look at the bigger picture of what it means to eat for your health.
Let’s Start – Meal planning on the macro diet
If you don’t like cooking then meal planning may sound stressful to you but it doesn’t have to be.
Here are some things to consider:
- Calculate how many meals you’ll actually need for the entire week. If you want enough food for breakfast, lunch, and dinner throughout the workweek, then technically you’ll just need 15 meals.
- Instead of cooking 15 separate meals, you can prepare some good mixtures or instant recipes like oats, cornflakes, quinoa containing protein, vegetables, and grains that can be prepared in various ways throughout the week.
- If you want a fool-proof meal then you can invest in a crockpot so you can throw in your veggies and meat for a designated amount of time and monitor progress.
- A calorie calculator is necessary to ensure you are not overeating. It’s way too easy to underestimate portion sizes.