Calorie-counting is a simple, straightforward approach to weight management: in order to lose weight, simply consume fewer daily calories than you expend in energy. It’s an easy-to-understand strategy that yields results – assuming you’re able to stick with it.
The problem with simple calorie-counting is that it ignores important differences between types of foods: avocados, for instance, are high in calories but also extremely healthy; Fruit Roll-Ups are low in calories but offer zero nutritional benefits. Should your diet contain more Fruit Roll-Ups than avocadoes? Is it healthy to binge on high-calorie snacks in the morning and fast for the rest of the day? At PE Sport, we believe in the quality of our natural protein supplements, but we wouldn’t recommend substituting them for all other foods. Balance, as always, is the key to a healthy diet.
That’s where macro counting comes in. Macro counting is the practice of distributing caloric intake between three vital macronutrients: proteins, carbohydrates, and fats. The strategy relies less on restricting calories and more on ensuring your body has the fuel it needs to accomplish your fitness and lifestyle goals.
The macro diet’s flexibility sets it apart from other trends and fads. It can work for anyone – simply adjust your carb, fat, and protein ratios to fit your body type, activity level, and fitness goals. If weight loss is your first priority, reduce your carb intake; if you want to gain muscle, boost your protein, perhaps with the help of healthy, natural protein supplements.
Macro counting is in many ways an educational tool. As you adjust your ratios, you will notice how certain foods affect you differently than others. A well-balanced macro diet provides everything you need to pursue your fitness aims without causing persistent hunger, sugar cravings, lack of energy, or any other side effects associated with calorie-counting.
As we’ve said, no two macro diets are perfectly alike. However, most are comprised of fresh whole foods and hearty, healthy ingredients, not unlike a paleo diet.
"It’s important to understand that [there] are versions of each of the macronutrients that are healthier than others," Lauren Kelly, a registered dietician in New York, told Cooking Light. "It’s best to stick with the less processed foods, and instead choose whole, fresh food. The fewer ingredients, the better!"
For carbohydrates, stick to green vegetables like broccoli, asparagus, cucumbers, and kale; root vegetables like onions and sweet potatoes; and whole grains like quinoa. Avocadoes, nuts, coconut oil, and olive oil are great sources of healthy fat, while protein can be found in fatty fishes, turkey, eggs, and grass-fed beef.
The amount of each macronutrient in your diet will depend on your goals. In general, though, 45 to 65 percent of calories should come from carbohydrates; 10 to 35 percent should come from protein; 20 to 25 percent should come from fats.
At PE Sport, we manufacture natural protein supplements and other products that contribute to healthy lifestyles. Our aim is to distribute products that fuel active, ambitious individuals throughout their busy days.