However, healthy fats like nuts and avocado can actually help you feel fuller and may help you eat fewer calories, particularly when they take the place of processed carbs ( 7, 8). For this reason, your fat macros will likely be lower than protein and carbs, even if you choose a higher fat approach.
Keep in mind that fat provides more than twice as many calories per gram as protein and carbohydrates.
Fried foods, fatty meats, baked goods, and foods that are cooked in large amounts of grease and oil should be avoided. Nutritious sources of fats include nuts, seeds, avocado, olive oil and coconut. It’s best to avoid sugar-sweetened beverages, full-fat dairy, alcohol, and other drinks with calories (or at the very least, count them toward your macros) ( 6). According to one large observational study, Americans consume nearly 400 calories from beverages per day. It’s also important to remember that beverages count toward your macros. It’s best to limit sweets, sugary cereals, and other highly processed carbs ( 5). Most of the carbs in your diet should come from fruits, vegetables, whole grains, dairy, legumes and beans. Fiber is good for overall health and also highly satiating, so it may help fend off hunger. The healthiest carb choices are low in added sugar and high in fiber. Regardless of how high you set your fat and carb macros, at least 80% of your calories from these nutrients should come from wholesome, nutritious foods. Both approaches are fine, and long-term weight loss is actually comparable between the two ( 4). Some people prefer more carbs and less fat, while others prefer the opposite. However, there’s some flexibility as to how much you can eat. Protein may be your first priority when macro counting, but that’s not to say that fat and carbohydrates aren’t important.īoth nutrients serve important functions in the body and should be included in adequate amounts. Most healthy adults do well with 30-35% of calories from protein (150-175 grams per day on a 2,000 calorie diet), though you should speak with your doctor if you have any chronic kidney issues. Your weight loss macros should include at least 20% of calories from protein. Higher protein intake can also help preserve muscle mass in a calorie deficit and boost metabolic rate ( 2, 3). Compared to lower protein approaches to weight loss, many people find it easier to stick to high protein diets ( 1). In one small study, participants who increased protein intake to 30% of calories ate an average of 441 fewer calories per day without even trying. It should be your first priority on a macro counting diet for a couple of reasons.įor one, it’s highly satiating. Protein is found in a variety of foods including meat, fish, dairy products, tofu, beans, legumes, seeds, nuts and protein powders. Instead, macro counting focuses on protein, fat and carbohydrates. Water is technically a macro and you should be drinking plenty of it, but it doesn’t count toward your goals because it doesn’t contain calories. However, it’s a bit more complicated because it requires that you hit three separate macro goals per day, rather than just one calorie goal. Like calorie counting, macro counting promotes weight loss by creating a calorie deficit. These are nutrients that we need in large amounts for energy (calories) and optimal health. Macronutrients (macros, for short) include protein, fat, carbohydrates and water.
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