Are macros really that important?
vlovell24
Posts: 61 Member
So, I am chugging along at 1200 calories, but I hate meat. I just hate it, and I am done with it. Honestly, I eat whatever appeals to me up to 1200 calories. I take a doc prescribed multivitamin, so shouldn't that take care of missing nutrients? Other than protein, I am thinking that I should be good to go.
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I'm a novice at this, and there are others on here much more knowledgeable. But I really have found that in terms of weight loss, how much is more important than what. I stay full on less when I'm hitting protein and getting fiber. From what I understand - and again, I'm still learning a lot - macros are much more important in gaining and recomp.0
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Weight loss is about the calories in vs calories out so assuming your accurately tracking everything then it won't matter in terms of weight loss.
I personally think macros AND micros are important though because of nutrition purposes. Its also really hard to get that nutrition in at just 1200 calories.0 -
Counting calories is optimal for those who simply just want to lose weight without much exercise which is relatively taxing on the body.
However, counting macros (and hence calories) is good for those who do exercise which requires 'good nutrition' (I'm bad with words lol) so they can fuel themselves properly. For example, if you lift weights, you need to have adequate protein intake so you can repair your muscles after working out.
Counting macros are good for losing weight if you're doing a sport such as weight lifting, if you're gaining weight and weight training or if you're recomping.0 -
Lately, I don't have the patience to be bothered with food, so I have been just eating within my calorie goal, but I eat just to shut my stomach up and then go about my business. I realize that a lot of people talk about the importance of macros, so that's why I ask.0
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Check your multi vitamin to be sure. Mine does not take care of Potassium (surprising, I know), B-12, zinc, magnesium, etc.
For me, macros are important. I like to track those even if I don't always hit my protein goal.0 -
Lately, I don't have the patience to be bothered with food, so I have been just eating within my calorie goal, but I eat just to shut my stomach up and then go about my business. I realize that a lot of people talk about the importance of macros, so that's why I ask.
If you're not doing anything strenuous, then I don't think there is any need really. I didn't count macros when I first started losing weight around this time last year.
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YorriaRaine wrote: »Weight loss is about the calories in vs calories out so assuming your accurately tracking everything then it won't matter in terms of weight loss.
I personally think macros AND micros are important though because of nutrition purposes. Its also really hard to get that nutrition in at just 1200 calories.
+1
I think our bodies can handle a certain period of time with suboptimal nutrition (otherwise we wouldn't have made it this far as a species).
But lacking Vit C really does give people scurvy. Being low in iron can make you feel really unwell, including via anemia, especially if you're a woman (and so can low Vit D, some forms of which partly come from meat). & iron deficiency can also make your hair fall out. If you're a woman who wants to get pregnant, folate deficiency can cause problems for the development of the fetus' neural tubes.
Some others
https://en.wikipedia.org/wiki/Avitaminosis
https://en.wikipedia.org/wiki/Malnutrition
oh ok, you've got a vitamin. well people can be healthy vegans, you just have to watch your iron
http://www.vrg.org/nutrition/iron.php0 -
Protein also helps prevent muscle loss when you are at such an extreme deficit. It is probably the most important macro to hit. Look into protein shakes, beans and nuts as an alternative to meat. I assuming all seafood is out as well?0
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Premier protein shakes are 30 grams of protein and only 160 calories.0
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Protein also helps prevent muscle loss when you are at such an extreme deficit. It is probably the most important macro to hit. Look into protein shakes, beans and nuts as an alternative to meat. I assuming all seafood is out as well?
Without progressive resistance training no amount of protein will prevent muscle loss while losing weight. It doesn't matter what the source is. That said there are is a lot of good information to be found on the boards about vegan methods of hitting your protein goals. Good luck!0 -
I think they are important for reaching minimum goals. Protein can go low like 10% but most people keep it higher at 15-20%, and some go over 30%. The same goes for fat; some do well as low as 10% but most keep fat up around 30%.
Macros are important for some health goals like keeping carbs low.
It really varies.0 -
It really depends on your goals. If you'r mostly concerned with losing weight, then I don't think it's all that important. There is some merit to watching your nutrition, for your health. If you're involved in a serious lifting program, then you need to make sure you keep your protein up. Protein is also good for satiety, or getting and keeping the feeling of being full.j But there are lots of ways to get protein other than meat.0
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I am not a vegetarian, but I have always disliked meat. Sure, the occasional burger is alright, but steaks, chicken, etc.. is eww to me. I will give the shakes a go, and maybe some more Greek yogurt. My doc has me on a prenatal vitamin to cover folic acid, and I take 3 iron pills and a b12 every day for anemia, so I think I am good on that. Potassium is a good question....I think I could do a banana a day, or just grab a supplement. Honestly, about a month into this calorie regimen, food became nothing more than fuel. I eat to keep the hunger pains away, and I get the 1200 calories because it's the minimum amount. The last 2 weeks or so, I just haven't been into eating. Funny how that's working I guess. A lifetime of using food as a crutch, and when I started to separate food from emotions, it became no different than drinking water or using the bathroom. Just another body function that has to be taken care of. Thanks for the replies everyone. Vitamins, choking down the protein, and getting the 1200 calories. Got it.0
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jennifer_417 wrote: »It really depends on your goals. If you'r mostly concerned with losing weight, then I don't think it's all that important. There is some merit to watching your nutrition, for your health. If you're involved in a serious lifting program, then you need to make sure you keep your protein up. Protein is also good for satiety, or getting and keeping the feeling of being full.j But there are lots of ways to get protein other than meat.
Exactly the bolded. The rest is pretty on point, too. I'd say anytime you're working on strength training, protein is important.
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So, I am chugging along at 1200 calories, but I hate meat. I just hate it, and I am done with it. Honestly, I eat whatever appeals to me up to 1200 calories. I take a doc prescribed multivitamin, so shouldn't that take care of missing nutrients? Other than protein, I am thinking that I should be good to go.
To me they are the third most important thing.0 -
There is no need to get proper macros and micros unless you care about your health.IsaackGMOON wrote: »Lately, I don't have the patience to be bothered with food, so I have been just eating within my calorie goal, but I eat just to shut my stomach up and then go about my business. I realize that a lot of people talk about the importance of macros, so that's why I ask.
If you're not doing anything strenuous, then I don't think there is any need really. I didn't count macros when I first started losing weight around this time last year.
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Protein and fat are ESSENTIALS. Yes macros matter if you're looking for better healthy function and not just weight loss.So, I am chugging along at 1200 calories, but I hate meat. I just hate it, and I am done with it. Honestly, I eat whatever appeals to me up to 1200 calories. I take a doc prescribed multivitamin, so shouldn't that take care of missing nutrients? Other than protein, I am thinking that I should be good to go.
A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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So, I am chugging along at 1200 calories, but I hate meat. I just hate it, and I am done with it. Honestly, I eat whatever appeals to me up to 1200 calories. I take a doc prescribed multivitamin, so shouldn't that take care of missing nutrients? Other than protein, I am thinking that I should be good to go.
You don't have to eat meat if you don't like it. What about a whole foods plant-based diet? I started developing a distaste for meat and chicken a while back and now don't eat any. With the exception of B12 and perhaps Vitamin D, you should be able to meet all your essential vitamins and minerals from whole plant foods. Relying on a multivitamin for nutrition instead of food, is kind of ridiculous and absurd.
If you're worried about protein, eat lentils and beans and a variety of other plant based foods - whole grains, potatoes, fruits and veggies etc. You don't need meat and protein shakes. Use whfoods.com if you want to see what foods are rich in various vitamins and minerals.
Macros are not important because people can meet their nutritional needs on any macros. Calories are important for weight loss and also energy to fuel your activities. Just eat a variety of real food and you'll be fine.0 -
Traveler120 wrote: »So, I am chugging along at 1200 calories, but I hate meat. I just hate it, and I am done with it. Honestly, I eat whatever appeals to me up to 1200 calories. I take a doc prescribed multivitamin, so shouldn't that take care of missing nutrients? Other than protein, I am thinking that I should be good to go.
You don't have to eat meat if you don't like it. What about a whole foods plant-based diet? I started developing a distaste for meat and chicken a while back and now don't eat any. With the exception of B12 and perhaps Vitamin D, you should be able to meet all your essential vitamins and minerals from whole plant foods. Relying on a multivitamin for nutrition instead of food, is kind of ridiculous and absurd.
If you're worried about protein, eat lentils and beans and a variety of other plant based foods - whole grains, potatoes, fruits and veggies etc. You don't need meat and protein shakes. Use whfoods.com if you want to see what foods are rich in various vitamins and minerals.
Macros are not important because people can meet their nutritional needs on any macros. Calories are important for weight loss and also energy to fuel your activities. Just eat a variety of real food and you'll be fine.
This is incorrect, you need a reasonable split of macros for good health.0 -
Packerjohn wrote: »Traveler120 wrote: »So, I am chugging along at 1200 calories, but I hate meat. I just hate it, and I am done with it. Honestly, I eat whatever appeals to me up to 1200 calories. I take a doc prescribed multivitamin, so shouldn't that take care of missing nutrients? Other than protein, I am thinking that I should be good to go.
You don't have to eat meat if you don't like it. What about a whole foods plant-based diet? I started developing a distaste for meat and chicken a while back and now don't eat any. With the exception of B12 and perhaps Vitamin D, you should be able to meet all your essential vitamins and minerals from whole plant foods. Relying on a multivitamin for nutrition instead of food, is kind of ridiculous and absurd.
If you're worried about protein, eat lentils and beans and a variety of other plant based foods - whole grains, potatoes, fruits and veggies etc. You don't need meat and protein shakes. Use whfoods.com if you want to see what foods are rich in various vitamins and minerals.
Macros are not important because people can meet their nutritional needs on any macros. Calories are important for weight loss and also energy to fuel your activities. Just eat a variety of real food and you'll be fine.
This is incorrect, you need a reasonable split of macros for good health.
Hard to argue with "reasonable.". But à broad range of macro splits are reasonable I.e., will sustain good health. For the vast majority of people, " eat a variety of foods" is all the a advice needed -- no reason to track macros.0 -
The macro that concerned me the most was protein. All the literature that I read insists that protein goals have to be met, or your body will start chewing through your lbm as well as fat. But, honestly, if my goal weight is in the 130's, eating 1 gram per pound (or 130 grams a day) means that I have to eat a good portion of meats to reach that goal. I have lost 40lb so far, and I am really having trouble with meat. I liked it in the beginning, but now it is pretty off putting. I was just wondering if it is really that important? I will note that I am not a sissy pants girl. My last employment was heaving 70lb totes all day, every day in a semi. My job before that was for a local septic company where I delivered portable toilets, and picked them up. They weighed 250lb, to 500lb each. I have always been very strong, so perhaps losing some lbm wouldn't hurt my body all that bad? And...how much of my weight loss would consist of muscle if I wasn't getting my protein goals in? 30%, 40%? Why does this have to be such a dang headache.....0
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If losing muscle mass doesn't bother you then don't worry about the protein intake.0
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I am not a vegetarian, but I have always disliked meat. Sure, the occasional burger is alright, but steaks, chicken, etc.. is eww to me. I will give the shakes a go, and maybe some more Greek yogurt. My doc has me on a prenatal vitamin to cover folic acid, and I take 3 iron pills and a b12 every day for anemia, so I think I am good on that. Potassium is a good question....I think I could do a banana a day, or just grab a supplement. Honestly, about a month into this calorie regimen, food became nothing more than fuel. I eat to keep the hunger pains away, and I get the 1200 calories because it's the minimum amount. The last 2 weeks or so, I just haven't been into eating. Funny how that's working I guess. A lifetime of using food as a crutch, and when I started to separate food from emotions, it became no different than drinking water or using the bathroom. Just another body function that has to be taken care of. Thanks for the replies everyone. Vitamins, choking down the protein, and getting the 1200 calories. Got it.
I have known plenty of healthy vegans; getting protein from non-meat sources just takes a little more effort. (These people weren't dealing with anemia, however.)
Do get your iron levels tested regularly - two forms of iron my doctor gave me were completely useless for treating my anemia and my hair started falling out in alarming amounts.
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I think they are important to be generally aware of in RE to nutrition and balancing your diet and nutrition. personally, i'd rather get my nutrtion through food than supplements and multi vitamins, etc...I think learning proper nutrition is important...IMO, supplements and vitamins should basically be treated like an insurance policy.0
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What exactly is reasonable? It's all relative. My macros are 80%carbs, 15% protein and 5% fat. I meet ALL my micronutrient needs from my foods and only supplement B12 and D. I also match my needs to my activity level.Packerjohn wrote: »Traveler120 wrote: »So, I am chugging along at 1200 calories, but I hate meat. I just hate it, and I am done with it. Honestly, I eat whatever appeals to me up to 1200 calories. I take a doc prescribed multivitamin, so shouldn't that take care of missing nutrients? Other than protein, I am thinking that I should be good to go.
You don't have to eat meat if you don't like it. What about a whole foods plant-based diet? I started developing a distaste for meat and chicken a while back and now don't eat any. With the exception of B12 and perhaps Vitamin D, you should be able to meet all your essential vitamins and minerals from whole plant foods. Relying on a multivitamin for nutrition instead of food, is kind of ridiculous and absurd.
If you're worried about protein, eat lentils and beans and a variety of other plant based foods - whole grains, potatoes, fruits and veggies etc. You don't need meat and protein shakes. Use whfoods.com if you want to see what foods are rich in various vitamins and minerals.
Macros are not important because people can meet their nutritional needs on any macros. Calories are important for weight loss and also energy to fuel your activities. Just eat a variety of real food and you'll be fine.
This is incorrect, you need a reasonable split of macros for good health.
To some, that macro split is completely unreasonable but it works perfectly well for me as my blood tests show. That doesn't make make my macro split better or worse than someone else's. People can still meet all essential nutrients with a different set of macros. It's all relative to activity and preference.0 -
Traveler120 wrote: »
What exactly is reasonable? It's all relative. My macros are 80%carbs, 15% protein and 5% fat. I meet ALL my micronutrient needs from my foods and only supplement B12 and D. I also match my needs to my activity level.Packerjohn wrote: »Traveler120 wrote: »So, I am chugging along at 1200 calories, but I hate meat. I just hate it, and I am done with it. Honestly, I eat whatever appeals to me up to 1200 calories. I take a doc prescribed multivitamin, so shouldn't that take care of missing nutrients? Other than protein, I am thinking that I should be good to go.
You don't have to eat meat if you don't like it. What about a whole foods plant-based diet? I started developing a distaste for meat and chicken a while back and now don't eat any. With the exception of B12 and perhaps Vitamin D, you should be able to meet all your essential vitamins and minerals from whole plant foods. Relying on a multivitamin for nutrition instead of food, is kind of ridiculous and absurd.
If you're worried about protein, eat lentils and beans and a variety of other plant based foods - whole grains, potatoes, fruits and veggies etc. You don't need meat and protein shakes. Use whfoods.com if you want to see what foods are rich in various vitamins and minerals.
Macros are not important because people can meet their nutritional needs on any macros. Calories are important for weight loss and also energy to fuel your activities. Just eat a variety of real food and you'll be fine.
This is incorrect, you need a reasonable split of macros for good health.
To some, that macro split is completely unreasonable but it works perfectly well for me as my blood tests show. That doesn't make make my macro split better or worse than someone else's. People can still meet all essential nutrients with a different set of macros. It's all relative to activity and preference.
9 grams of fat for 1700 calories is unreasonable. Much of your micros aren't going to do you much good without fat.
And you talk as if macros aren't essential nutrients, and aren't the most important essential nutrients at that. You're all worried about b12 and vitamin D, but scoff at macro nutrients? Way to miss the forest for the trees.0 -
Yes, I have a hematologist that I see every 6 months. I have pernicious anemia, so I have to take massive doses of b12 with the iron. Apparently, my immune system destroys the b12, and the idea is that if I take huge doses, then it won't be able to destroy all of it. Before I was diagnosed, my hair was falling out, I was super tired, and I bruised over anything. I still bruise easy, but my hair is fine now, and I can sleep 7-8 hours without being exhausted. I have a follow up in January, so hopefully it's all good. I feel a lot better.0
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I think it's pretty much covered by everyone now but to emphasise, for weight loss, you just have to eat less than you need to move. The more you move, the more you can eat. I move quite a bit these days, participating in competitive sport for 1-2 hours almost everyday. I don't count calories these days and eat what I want, when I want. I also do strength work (barbells, dumbbells, strength-based bodyweight stuff) in addition to the sports I play.
So, I appear to be outrunning a bad diet.
I'd like to build more muscle but I enjoy sports far too much and want to develop my skill, technique and cardiovascular fitness which means I am wasting calories on moving unnecessarily.
The downside to sporting a six pack without really trying is that my legs always ache. Every single day.
(I say "without really trying" because I am actually having so much fun. Not fake fun like the fun they try to tell you you're having when they're shouting at you in boot camp and you wish it was over after 10 minutes but the fun you have that involves laughing and cheering and makes you want to keep going after you've been playing for 90 minutes.)0 -
Macros are important, but keep in mind a wide range of macros is considered within what's acceptable for good health, so if you find that counting them complicates things for you, you could probably do away with that. An average person could probably find a way to fall into that range with very minor tweaks without putting too much effort into it. If later down the line you feel like you want to pursue minor tweaks to maximize your results you could shift your attention in that direction. Ultimately, whatever keeps you going is what you should be doing.0
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But, honestly, if my goal weight is in the 130's, eating 1 gram per pound (or 130 grams a day) means that I have to eat a good portion of meats to reach that goal.
To preserve muscle it's more like .6-.8g/lb of body weight (goal weight if lots to lose). So at least 78 grams -- a lot less.
And this assumes you are doing some resistance-based or strength-training exercise to help preserve muscle mass (but it sounds like you are, so that's great). I think it's important, but you may not, and that's fine.
I think simply eating a nutritious diet is more significant than macro split, as there are a huge variety of reasonably, healthy macro splits, as others have said. Getting enough fat is important, but most people do that without thinking about it, and getting enough protein -- which for me means maximizing my ability to preserve muscle (so at least the range indicated above), but the RDA is actually much less and not hard to get.
Anyway, it's completely possible to get enough without meat. Meat just makes it easier (and to me tastes good).0
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