Weight Loss Tip: Focus on your Macro Percentages
emmy_marino
Posts: 40 Member
I'm a personal trainer here in NYC and have used this app a lot! I find this app really helps me stay accountable and helps me stay on track with my nutrition! As I used this app more and more I discovered some of its awesome features! My fav is the Macro pie chart (you can get to it at the bottom of your diary).
The app already pre-sets your percentage breakdown and as you get more educated on nutrition you can start to play with those percentages. In order for your body to function properly your carbs should be between 40-60% of your food intake of course you want keep your carbs down but if you deplete your body of the necessary carbs it will go into starvation mode (not good for the metabolism).
The best results I've seen so far using this apps has been through monitoring my Macro pie chart throughout the day and it helps me with my meal choices too! For example I usually try and keep to have balanced meals but in the mornings I tend to be more carb heavy... Not a prob for a snack I'll just have a protein shake or have more protein for lunch and cut down on the carbs (remember fruits count as carbs!) I've seen some amazing results in my body
try using this method for a week and see how it works for you!!!
The app already pre-sets your percentage breakdown and as you get more educated on nutrition you can start to play with those percentages. In order for your body to function properly your carbs should be between 40-60% of your food intake of course you want keep your carbs down but if you deplete your body of the necessary carbs it will go into starvation mode (not good for the metabolism).
The best results I've seen so far using this apps has been through monitoring my Macro pie chart throughout the day and it helps me with my meal choices too! For example I usually try and keep to have balanced meals but in the mornings I tend to be more carb heavy... Not a prob for a snack I'll just have a protein shake or have more protein for lunch and cut down on the carbs (remember fruits count as carbs!) I've seen some amazing results in my body
try using this method for a week and see how it works for you!!! 0
Replies
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Starvation mode is a myth.
I could go way over my calorie goal and still meet my macros. Your method could actually cause many to gain weight.0 -
emmy_marino wrote: »... but if you deplete your body of the necessary carbs it will go into starvation mode (not good for the metabolism).
Tell us more about how this works and post links to peer reviewed studies that may educate us more.0 -
I could go way over my calorie goal and still meet my macros. Your method could actually cause many to gain weight.
I'm assuming you mean percentages. Because if you're actually tracking Macros on MFP (assuming the database had all food items correct) the calories would be... the same. That's kinda how tracking macros works.
But if you're referring to percentages, eh, i guess you could be right.
Ultimately what's important is that people find a macro balance that WORKS for them and allows them to hit their overall calorie goal while remaining energized, satisfied/satiated, and able to perform daily tasks/workouts.
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emmy_marino wrote: »
- In order for your body to function properly your carbs should be between 40-60% of your food intake
- of course you want keep your carbs down
- but if you deplete your body of the necessary carbs it will go into starvation mode (not good for the metabolism).
Im not sure where you got this information, OP but it is not correct.
Either way, if that feature helps you plan your meals accordingly and you see benefit from it, good for you! And keep on keepin' on!0 -
Weight Loss Tip: Macronutrients have ABSOLUTELY NOTHING to do with weight loss or weight gain, and have everything to do with overall health and body composition in terms of muscle mass.0
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rainbowbow wrote: »I could go way over my calorie goal and still meet my macros. Your method could actually cause many to gain weight.
I'm assuming you mean percentages. Because if you're actually tracking Macros on MFP (assuming the database had all food items correct) the calories would be... the same. That's kinda how tracking macros works.
But if you're referring to percentages, eh, i guess you could be right.
Ultimately what's important is that people find a macro balance that WORKS for them and allows them to hit their overall calorie goal while remaining energized, satisfied/satiated, and able to perform daily tasks/workouts.
Yes, she was referencing the pie chart, using percentages. Unlimited calories as long as your pie chart looks good! Ha.
I agree that finding what satisfies you is what's best for YOU.0 -
emmy_marino wrote: »I'm a personal trainer here in NYC and have used this app a lot! I find this app really helps me stay accountable and helps me stay on track with my nutrition! As I used this app more and more I discovered some of its awesome features! My fav is the Macro pie chart (you can get to it at the bottom of your diary).
The app already pre-sets your percentage breakdown and as you get more educated on nutrition you can start to play with those percentages. In order for your body to function properly your carbs should be between 40-60% of your food intake of course you want keep your carbs down but if you deplete your body of the necessary carbs it will go into starvation mode (not good for the metabolism).
The best results I've seen so far using this apps has been through monitoring my Macro pie chart throughout the day and it helps me with my meal choices too! For example I usually try and keep to have balanced meals but in the mornings I tend to be more carb heavy... Not a prob for a snack I'll just have a protein shake or have more protein for lunch and cut down on the carbs (remember fruits count as carbs!) I've seen some amazing results in my body try using this method for a week and see how it works for you!!!
Hmmm, my carb macro is set at 30%. Four months in, 9kg down, no signs yet of this starvation mode monster you speak of.
This, people, is why you shouldn't assume PTs know what they're talking about when it comes to diet.Weight Loss Tip: Macronutrients have ABSOLUTELY NOTHING to do with weight loss or weight gain, and have everything to do with overall health and body composition in terms of muscle mass.
^^This.0 -
This, people, is why you shouldn't assume PTs know what they're talking about when it comes to diet.
I agree although i dont think they give out such advice intentionally. I think they genuinely think they know what's best given the information they currently have.
PTs have very very little (utmost basic) knowledge of nutrition in order to become certified.
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When I had a PT she always seemed a bit confused about food/nutrition/diet too.0
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I think the OPs intentions were good, in that she is suggesting that Macros do make a difference in weight loss. I don't agree with some of her statements (i.e. carbs must be 40 to 60% or starvation mode happens). Also as to the response that Macros "have nothing to do with weight loss" that is also questionable. Generally speaking we do need to pay attention to meal composition (aka Macros) and make sure we are getting a good balance of fat, protein and carbs, or our body will have a negative hormonal response, and yes weight loss will stall.
Many people seem to think weight loss is a simple math equation. But there is a hormonal consideration as well. Making sure that you are being mindful of macros (in addition to calorie deficit as well) ensures that the body stays in the right balance to release weight. Too few carbs. Too little fat. And too little protein -- all upsets that balance.0 -
Nowhere in my post did I mention hey everyone ignore everything else that's important to your health and just focus on your Macro percentages... Simply put some people haven't even looked at that part of the app and simply and solely focus on a calorie deficit which of course is the key to weightloss ... Calories in vs calories out. Do you guys think it's healthy that hey I stayed within my calorie goal but ate 70% carbs of those calories... Obviously not! Losing weight should not be harming your body you should be nurishing it and keeping running efficiently. Trying to open people up to learn and explore things past just the calorie deficit. I've seen too many clients that are not seeing results simply because they are not giving their body enough to go on they have become calorie deficit machines and take it to the extreme. I'm sorry feeding your body 1200 calories and intensely working out 5 days a week can work for a couple weeks but you WILL burn out! Here are some things we can agree on:
1) Min amount of carbs are required for your body to function properly it is your main source of energy and keeps you going.
2) Macros are important in that since you are depleting your calories per day to loose weight that you still make sure you are meeting your body's needs
Low fat diets have be shown to not work long term. Extreme low carb diets, while they will give you results, will not last long term as well. So why not encourage balanced meals and sustainable long term healthy choices. Or simply open people up to new things and a different way of looking at things in conjunction with what they already know.0 -
Firefly_71 I couldn't agree with you more my quote about "starvation mode" was said for reader's attention in saying that your body will not respond in a positive way key word we need balance and of course the "general" rule of thumb is the 40-60 percent range as an average but everyone is different and needs to deal with it on a one on one basis and a registered dietitian or nutritionist can recommend going outside these averages when needed for an individual. As personal trainers we are not "experts" on nutrition but as a rule of thumb we should know the general guidelines for healthy eating and when we recognize a client needs more guidance we are required to refer them to a nutritionist. I would never prescribe meal plans to my clients that is not our scope of practice but I would want to give them general guidelines to help them make a full circle change.0
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So I'm not really sure what you are doing here. It sounds like you are a MFP rep or something, telling us what the app does for you? Also you talk like carbs are bad and I am not a fan of that kind of (I was trying to think of a better word, but) bull****.0
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Actually I am advocating eating enough carbs (which people do not!) if you read my post and I also state that low carb diets don't work so not too sure how your comment relates. MFP rep? Or simply sharing advice on what worked for me to keep me motivated to eat balanced meals and really focus on what I put in my body carbs and all! Not really sure what you are doing here with your negativity since when is this a site for bashing people. I am all for conflicting opinions it challenges us to think and be better but when you attack people (without reading: I simply used 70% carbs as an example would you rather me use eating 70% of your calories being fat would that be less *kitten* for you?) point being made is BALANCE ... Balancing your nutrients that your body needs what's so wrong with focusing on balance. One thing to have a conflicting opinion another to call someone's well intended *kitten*.0
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emmy_marino wrote: »"of course you want keep your carbs down"
"in the mornings I tend to be more carb heavy... Not a prob for a snack I'll just have a protein shake or have more protein for lunch and cut down on the carbs"
"(remember fruits count as carbs!)"
Taken out of context - yes.
Negativity towards carbs - also yes.0 -
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emmy_marino wrote: »Nowhere in my post did I mention hey everyone ignore everything else that's important to your health and just focus on your Macro percentages... Simply put some people haven't even looked at that part of the app and simply and solely focus on a calorie deficit which of course is the key to weightloss ... Calories in vs calories out. Do you guys think it's healthy that hey I stayed within my calorie goal but ate 70% carbs of those calories... Obviously not! Losing weight should not be harming your body you should be nurishing it and keeping running efficiently. Trying to open people up to learn and explore things past just the calorie deficit. I've seen too many clients that are not seeing results simply because they are not giving their body enough to go on they have become calorie deficit machines and take it to the extreme. I'm sorry feeding your body 1200 calories and intensely working out 5 days a week can work for a couple weeks but you WILL burn out! Here are some things we can agree on:
1) Min amount of carbs are required for your body to function properly it is your main source of energy and keeps you going.
2) Macros are important in that since you are depleting your calories per day to loose weight that you still make sure you are meeting your body's needs
Low fat diets have be shown to not work long term. Extreme low carb diets, while they will give you results, will not last long term as well. So why not encourage balanced meals and sustainable long term healthy choices. Or simply open people up to new things and a different way of looking at things in conjunction with what they already know.
Have you ever heard of people doing 80/10/10? It works for them.0 -
emmy_marino wrote: »Nowhere in my post did I mention hey everyone ignore everything else that's important to your health and just focus on your Macro percentages... Simply put some people haven't even looked at that part of the app and simply and solely focus on a calorie deficit which of course is the key to weightloss ... Calories in vs calories out. Do you guys think it's healthy that hey I stayed within my calorie goal but ate 70% carbs of those calories... Obviously not! Losing weight should not be harming your body you should be nurishing it and keeping running efficiently. Trying to open people up to learn and explore things past just the calorie deficit. I've seen too many clients that are not seeing results simply because they are not giving their body enough to go on they have become calorie deficit machines and take it to the extreme. I'm sorry feeding your body 1200 calories and intensely working out 5 days a week can work for a couple weeks but you WILL burn out! Here are some things we can agree on:
1) Min amount of carbs are required for your body to function properly it is your main source of energy and keeps you going.
2) Macros are important in that since you are depleting your calories per day to loose weight that you still make sure you are meeting your body's needs
Low fat diets have be shown to not work long term. Extreme low carb diets, while they will give you results, will not last long term as well. So why not encourage balanced meals and sustainable long term healthy choices. Or simply open people up to new things and a different way of looking at things in conjunction with what they already know.
Have you ever heard of people doing 80/10/10? It works for them.0 -
"Of course you want to keep your carbs down" preceding this was the guideline of keeping your carbs in the 40-60% range which is MORE than enough of a carb range to function optimally and following that comment I touch upon and stress the fact that you should NOT be depleting your carb below that threshold unless advised by a nutritionist. We focus on carbs only because it's pretty much in everything: all our cravings from sweets to salty chips are carbs carbs carbs we live in a carb paradise. I could write a blog post just on just carbs and their importance. Simple vs complex carbs and I'll refuse to use good and bad to describe carbs I'd rather use better and worse carbs depending on your goals & needs!
Second quote you pulled out was in regards to that importance of balance that I am trying to stress.
The statement "remember fruits count as carbs" is the truth they are high in natural sugar and fall into the category of carbs. I have seen the most confusion with fruits from my clients YES they are extremely healthy for you but you must balance your nutrients. I am merely referring to paying attention to the food you are consuming. This is all about learning & trying something new no negativity. You have missed the overall point of my post. Balance; a happy medium!
This app itself is just a guideline and a helping tool it's not the be all end all nor does it substitute seeing a professional.
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If you were trying to promote balance, you are going about it the wrong way by putting a negative connotation on carbohydrates. The current trend is that carbohydrates are bad and should be avoided, just like fat used to be (and still is to a large extent). As I'm sure you are aware, there are a lot of uninformed people using this site and you shouldn't put emphasis on any one nutrient if the goal is balance. I'm sorry if you were offended by my concern and I only hope you handle upset clients with more grace.0
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Hi Emmy, thanks for clarifying. Though I am still a bit confused on the 40 - 60 percent from carbs. 60% seems quite high to me, but I think I might be a little carb sensitive, which is why I would not eat that much.
You might enjoy checking out IIFYM.com - (short for: if it fits your macros). Their site speaks a lot about making sure your are getting enough food, to fuel your body calorie-wise, and also focuses on macros (as the name suggests )
IMHO One thing that MFP does not do a very good job of is explaining their algorithm. I listed my activity level as sedentary, but then started working out (moderately). I also was trying to eat 1200 calories a day, and not eating back any of my activity calories. I was also experimenting with a low carb high fat diet it, and eating under 40 to 50 carbs a day. Needless to say, my body did not react well, and while I had some initial success, I stopped losing weight.
Once I increased my calories, and increased my carbs (not to an extreme amount: more like 100 to 150 a day), I started losing again.
I also don't think MFP does a great job of explaining macros: or how they arrive at their calculations. This is something people have to figure out on their own via research.
One reason I find the Macro discussion useful to the weight loss discussion, is that it can help people see how important protein is to body maintenance. Our body needs protein, especially if we are working out, to maintain muscles. If we don't get enough protein, and work out aggressively, then our body will start pulling nutrients from its own muscles.
So while I agree that carbs are important to working out, getting enough protein is just as important, possibly more so.
And finally, fat. Our body needs fat. Our brains run on fat. To remain in hormonal balance (and in optimal weight loss mode) our bodies require fat. That is also why I find the Macro discussion important -- because many people who are novices to dieting and weight loss think that fat is optional, or worse bad. It is not. It is necessary, and important to maintaining good health.
Anyway... thanks for your post! I like Macro pie chart as well. Also - MFP does let you customize your Macros - you can do that under the "Goal" tab. Best!0 -
emmy_marino wrote: »Nowhere in my post did I mention hey everyone ignore everything else that's important to your health and just focus on your Macro percentages... Simply put some people haven't even looked at that part of the app and simply and solely focus on a calorie deficit which of course is the key to weightloss ... Calories in vs calories out. Do you guys think it's healthy that hey I stayed within my calorie goal but ate 70% carbs of those calories... Obviously not! Losing weight should not be harming your body you should be nurishing it and keeping running efficiently. Trying to open people up to learn and explore things past just the calorie deficit. I've seen too many clients that are not seeing results simply because they are not giving their body enough to go on they have become calorie deficit machines and take it to the extreme. I'm sorry feeding your body 1200 calories and intensely working out 5 days a week can work for a couple weeks but you WILL burn out! Here are some things we can agree on:
1) Min amount of carbs are required for your body to function properly it is your main source of energy and keeps you going.
2) Macros are important in that since you are depleting your calories per day to loose weight that you still make sure you are meeting your body's needs
Low fat diets have be shown to not work long term. Extreme low carb diets, while they will give you results, will not last long term as well. So why not encourage balanced meals and sustainable long term healthy choices. Or simply open people up to new things and a different way of looking at things in conjunction with what they already know.
Have you ever heard of people doing 80/10/10? It works for them.
Completely agree with you again my only goal is speaking to the general average population and not specific to anyone in a specific training program. I was thinking more of the new comers to this app and just drawing attention to different feature in this app. The 40-60 range is for the avg; for the person starting out that doesn't know where to begin and the average person isn't expending nor needing that high carb intake the unused carbs in your body eventually turn into fat. It's all related to biomechanics and how and what kind of fuel your body needs based on what activity you do.0 -
Firefly_71 wrote: »Hi Emmy, thanks for clarifying. Though I am still a bit confused on the 40 - 60 percent from carbs. 60% seems quite high to me, but I think I might be a little carb sensitive, which is why I would not eat that much.
You might enjoy checking out IIFYM.com - (short for: if it fits your macros). Their site speaks a lot about making sure your are getting enough food, to fuel your body calorie-wise, and also focuses on macros (as the name suggests )
IMHO One thing that MFP does not do a very good job of is explaining their algorithm. I listed my activity level as sedentary, but then started working out (moderately). I also was trying to eat 1200 calories a day, and not eating back any of my activity calories. I was also experimenting with a low carb high fat diet it, and eating under 40 to 50 carbs a day. Needless to say, my body did not react well, and while I had some initial success, I stopped losing weight.
Once I increased my calories, and increased my carbs (not to an extreme amount: more like 100 to 150 a day), I started losing again.
I also don't think MFP does a great job of explaining macros: or how they arrive at their calculations. This is something people have to figure out on their own via research.
One reason I find the Macro discussion useful to the weight loss discussion, is that it can help people see how important protein is to body maintenance. Our body needs protein, especially if we are working out, to maintain muscles. If we don't get enough protein, and work out aggressively, then our body will start pulling nutrients from its own muscles.
So while I agree that carbs are important to working out, getting enough protein is just as important, possibly more so.
And finally, fat. Our body needs fat. Our brains run on fat. To remain in hormonal balance (and in optimal weight loss mode) our bodies require fat. That is also why I find the Macro discussion important -- because many people who are novices to dieting and weight loss think that fat is optional, or worse bad. It is not. It is necessary, and important to maintaining good health.
Anyway... thanks for your post! I like Macro pie chart as well. Also - MFP does let you customize your Macros - you can do that under the "Goal" tab. Best!
Thank you! I think you maybe the only one that gets the ultimate goal of my post and you nailed it! This was my first big community post and while I thought I was simply being helpful and giving a quick tip I did not stress certain very important points that you mentioned that I also later needed to clarify! Work in progress! Definitely a learning experience! We are all so different and a lot of generalizations and general rules of thumbs like this 40-60 percent carb range may not work for us! Even as someone in the fitness field this app definitely takes some getting used to and learning in the process and how to tweek it so it works most accurate for you! It's not perfect but it's a great help in tool!0 -
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emmy_marino wrote: »Firefly_71 wrote: »Hi Emmy, thanks for clarifying. Though I am still a bit confused on the 40 - 60 percent from carbs. 60% seems quite high to me, but I think I might be a little carb sensitive, which is why I would not eat that much.
You might enjoy checking out IIFYM.com - (short for: if it fits your macros). Their site speaks a lot about making sure your are getting enough food, to fuel your body calorie-wise, and also focuses on macros (as the name suggests )
IMHO One thing that MFP does not do a very good job of is explaining their algorithm. I listed my activity level as sedentary, but then started working out (moderately). I also was trying to eat 1200 calories a day, and not eating back any of my activity calories. I was also experimenting with a low carb high fat diet it, and eating under 40 to 50 carbs a day. Needless to say, my body did not react well, and while I had some initial success, I stopped losing weight.
Once I increased my calories, and increased my carbs (not to an extreme amount: more like 100 to 150 a day), I started losing again.
I also don't think MFP does a great job of explaining macros: or how they arrive at their calculations. This is something people have to figure out on their own via research.
One reason I find the Macro discussion useful to the weight loss discussion, is that it can help people see how important protein is to body maintenance. Our body needs protein, especially if we are working out, to maintain muscles. If we don't get enough protein, and work out aggressively, then our body will start pulling nutrients from its own muscles.
So while I agree that carbs are important to working out, getting enough protein is just as important, possibly more so.
And finally, fat. Our body needs fat. Our brains run on fat. To remain in hormonal balance (and in optimal weight loss mode) our bodies require fat. That is also why I find the Macro discussion important -- because many people who are novices to dieting and weight loss think that fat is optional, or worse bad. It is not. It is necessary, and important to maintaining good health.
Anyway... thanks for your post! I like Macro pie chart as well. Also - MFP does let you customize your Macros - you can do that under the "Goal" tab. Best!
Thank you! I think you maybe the only one that gets the ultimate goal of my post and you nailed it! This was my first big community post and while I thought I was simply being helpful and giving a quick tip I did not stress certain very important points that you mentioned that I also later needed to clarify! Work in progress! Definitely a learning experience! We are all so different and a lot of generalizations and general rules of thumbs like this 40-60 percent carb range may not work for us! Even as someone in the fitness field this app definitely takes some getting used to and learning in the process and how to tweek it so it works most accurate for you! It's not perfect but it's a great help in tool!
Now you're getting it.0 -
But that's the thing, our bodies can run just fine on lower than 40-60% a day in carbs.emmy_marino wrote: »emmy_marino wrote: »Nowhere in my post did I mention hey everyone ignore everything else that's important to your health and just focus on your Macro percentages... Simply put some people haven't even looked at that part of the app and simply and solely focus on a calorie deficit which of course is the key to weightloss ... Calories in vs calories out. Do you guys think it's healthy that hey I stayed within my calorie goal but ate 70% carbs of those calories... Obviously not! Losing weight should not be harming your body you should be nurishing it and keeping running efficiently. Trying to open people up to learn and explore things past just the calorie deficit. I've seen too many clients that are not seeing results simply because they are not giving their body enough to go on they have become calorie deficit machines and take it to the extreme. I'm sorry feeding your body 1200 calories and intensely working out 5 days a week can work for a couple weeks but you WILL burn out! Here are some things we can agree on:
1) Min amount of carbs are required for your body to function properly it is your main source of energy and keeps you going.
2) Macros are important in that since you are depleting your calories per day to loose weight that you still make sure you are meeting your body's needs
Low fat diets have be shown to not work long term. Extreme low carb diets, while they will give you results, will not last long term as well. So why not encourage balanced meals and sustainable long term healthy choices. Or simply open people up to new things and a different way of looking at things in conjunction with what they already know.
Have you ever heard of people doing 80/10/10? It works for them.
Completely agree with you again my only goal is speaking to the general average population and not specific to anyone in a specific training program. I was thinking more of the new comers to this app and just drawing attention to different feature in this app. The 40-60 range is for the avg; for the person starting out that doesn't know where to begin and the average person isn't expending nor needing that high carb intake the unused carbs in your body eventually turn into fat. It's all related to biomechanics and how and what kind of fuel your body needs based on what activity you do.
You will not gain fat just unless your in a caloric surplus. Not based on carb settings. Your body stores thme as glycogen, not fat, and you use glycogen throughout the day but that doesn't mean someone is depleted if they fall below 40% carbs.
Agreeing with you again! Just like one day doesn't make you skinny and one day doesn't make you fat it's the collective ... I think it all depends on the activity level. What has surprised a lot of my clients is that they are tired, drained and lethargic coming to their sessions because they are not consuming enough carbs. Especially in NYC where most people are walking to and from work most people don't count that as exercise and while it's not a high calorie burning workout it still requires carbs to move you from point a to point b.
Of course the calorie deficit is how you gain and lose weight but simply stressing balance.
1 g of fat = 9 calories
1g of carbs = 4 calories
1g of protein = 4 calories
With weight loss we want to burn fat and we need a caloric deficit. If we stick to our caloric restrictions but want to increase muscle mass we need more protein thus less calories in that pie chart are left for carbs and fat hence altering your percentages.
The amount of protein you need depend on your type of exercise and goals. Carbs and fats are no different! Again stressing BALANCE and giving people of this app one way to try and obtain that balance. It's really worked for me and I've seen some amazing results then again I know when and how to tweek my goals and settings for these percentages based on my activity level.
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This may be a contentious point but I think personal trainers should focus on .. oh I dunno.. training and leave nutrition advice to those who know what they're talking about either through being a registered dietician or actual knowledge with scientific basis
starvation mode - derp
I say this as someone who is happy at around 50% carbs .. cos yum carbs0
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