Macronutrient Tracking The Bottom Line: Do You *Need* To Count Your Macros?
Wetcoaster
Posts: 1,788 Member
Eric Helms posted this on his Facebook page. Interesting read....... Had the honor of being interviewed by James Fell in this article examining who should, when it's worth, and what the purpose of tracking macros is all about. A few folks were interviewed along with me. Oh and some guy named Alan Aragon was included as well http://ca.askmen.com/sports/foodcourt/macronutrient-tracking.html
IIFYM = If It Fits Your Mental Illness.
I posted that on Facebook; many liked it. No one pointed out the lack of the third “I” for “Illness.” What it really stands for is “If It Fits Your Macros,” which is a popular online calculator that proclaims “flexible dieting” that allows you to eat what you want in rational amounts by following computer-generated recommendations for portions of protein, carbohydrates and fat.
I’ve never counted macronutrient ratios. It seems like obsessive behavior that sucks the joy out of eating. This doesn’t mean I don’t think diet composition isn’t important, but I do consider meticulous food tracking to be, at least in some circumstances, akin to a mental illness.
Since we’re on the subject of macros, anyone who denies calories in-calories out for losing weight needs to get outta my face with that *kitten*, because caloric balance has been proven to hell and back, regardless of what some low-carb advocating jackwagon proclaims. It is important to note, however, that the wise understand that quality of food often affects quantity, and macronutrient ratios can be an indication of the quality of a diet.
Over twenty years ago I lost a bunch of weight, and I have kept it off. I work in the fitness industry, so there is a powerful extrinsic motivator for me to not do a Free Willy Returns. But some days it’s all I can do to hit the gym, go for a run, and not inhale the kitchen.
And to hell with counting macros, I say.
But then I thought I was just letting my bias of sucking at math rule my thinking, so I decided to actually talk to some people about it to learn more.
“There is a portion of the population that does not have the capacity to auto-regulate their food intake,” said Trevor Kashey, a nutrition consultant in Florida who has a PhD in biochemistry and holds a national record in the deadlift. “They tend to overeat because they’re always hungry.”
Kashey explained that if they’re going to count calories they might as well go the extra step to count macros. I wasn’t convinced, but he said that counting them is only “an insulting process” for about 10 days, because he agrees that — in the beginning at least — it is a pain in the *kitten*, but after that it takes about 2-3 minutes a day, especially since the use of mobile fitness apps has made it easier.
“By giving people macronutrient loads it removes barriers to foods they enjoy,” Kashey said. “It allows them to enjoy them by portioning them correctly.” This is something that Eric Helms, a PhD candidate in strength and conditioning at the Auckland University of Technology agrees with. “If you’re stuck in a mindset of there being ‘good foods’ and ‘bad foods’ then you don’t really know how to modify your energy balance.”
Helms, who consults bodybuilders that are prepping for competition, added, “I don’t know if anyone needs to count macros, but it is a good idea to understand what macronutrients are.”
That’s something I definitely agree with, and our conversation made me realize that while I don’t meticulously track my macronutrients, I do understand them. I know that protein and carbohydrates have 4 calories per gram each, and that fat is far more dense at 9 calories per gram. I also know that protein is the most satiating of the three macronutrients and also has the highest “thermic effect,” meaning that roughly 20% of its calories get burned off via the process of digestion. Alternatively, the thermic effect of fat is almost nonexistent.
And like the example Eric Helms gave me to drive home his point, I know that, comparatively speaking, nuts are not a “good” source of protein. Helms explained that people may chow down on a lot of nuts in the belief that it helps them add protein to their diet, but the reality is that nuts are primarily made up of fat, which can result in the person adding to their total caloric intake — which is the bane of weight loss.
So, yes, at least having an understanding of the macros and being able to eyeball various foods for their macronutrient breakdown IS valuable. I do it all the time without even realizing it. As Eric says, “People need to at least be aware of macros. This doesn’t mean they need to track them 24/7 for the rest of their life and live with a food scale.”
So who does need the meticulous tracking?
“Competitive bodybuilders definitely need to follow specific amounts of macros because they have extreme goals so you need to ask them to do extreme things,” Helms told me. “It doesn’t mean they do it year round.” Rather, just when getting ready for a contest. And to a lesser degree competitive athletes, such as those involved in weight class sports, should pay relatively close attention to macronutrient intake because it allows them to make their weight without having a negative effect on performance.
How does the bodybuilder learn what their macronutrient ratios should be to achieve maximum benefit? There is always that online IIFYM calculator … “It’s limited, but it’s better than nothing,” Helms said of the calculator. “A consultation with a real expert is not a bad idea, but there are books and videos out there made by real professionals that you can find some good recommendations in.”
Nutrition expert Alan Aragon doesn’t meticulously count his own macros, but he too sees the value in at least having some macronutrient awareness. “People take things to the extreme,” he said. “I think it’s ridiculous when people track and say, ‘Oh, I have 17 grams of carbohydrates and 2 grams of fat and 2 grams of protein left for today so that means I can eat half a Pop-Tart.’” He said it’s better if they assess if they’re actually hungry instead.
Remember, you don’t want to get too obsessive over what you eat, because it could take you down the path to an eating disorder.
“You can track every single macronutrient and bring your food scale everywhere you go, and that’s okay for a week or two,” Aragon told me, “but the goal is to graduate as far away from that *kitten* neurotic micromanagement of food intake as possible.”
I can’t think of a better quote to end this article on
IIFYM = If It Fits Your Mental Illness.
I posted that on Facebook; many liked it. No one pointed out the lack of the third “I” for “Illness.” What it really stands for is “If It Fits Your Macros,” which is a popular online calculator that proclaims “flexible dieting” that allows you to eat what you want in rational amounts by following computer-generated recommendations for portions of protein, carbohydrates and fat.
I’ve never counted macronutrient ratios. It seems like obsessive behavior that sucks the joy out of eating. This doesn’t mean I don’t think diet composition isn’t important, but I do consider meticulous food tracking to be, at least in some circumstances, akin to a mental illness.
Since we’re on the subject of macros, anyone who denies calories in-calories out for losing weight needs to get outta my face with that *kitten*, because caloric balance has been proven to hell and back, regardless of what some low-carb advocating jackwagon proclaims. It is important to note, however, that the wise understand that quality of food often affects quantity, and macronutrient ratios can be an indication of the quality of a diet.
Over twenty years ago I lost a bunch of weight, and I have kept it off. I work in the fitness industry, so there is a powerful extrinsic motivator for me to not do a Free Willy Returns. But some days it’s all I can do to hit the gym, go for a run, and not inhale the kitchen.
And to hell with counting macros, I say.
But then I thought I was just letting my bias of sucking at math rule my thinking, so I decided to actually talk to some people about it to learn more.
“There is a portion of the population that does not have the capacity to auto-regulate their food intake,” said Trevor Kashey, a nutrition consultant in Florida who has a PhD in biochemistry and holds a national record in the deadlift. “They tend to overeat because they’re always hungry.”
Kashey explained that if they’re going to count calories they might as well go the extra step to count macros. I wasn’t convinced, but he said that counting them is only “an insulting process” for about 10 days, because he agrees that — in the beginning at least — it is a pain in the *kitten*, but after that it takes about 2-3 minutes a day, especially since the use of mobile fitness apps has made it easier.
“By giving people macronutrient loads it removes barriers to foods they enjoy,” Kashey said. “It allows them to enjoy them by portioning them correctly.” This is something that Eric Helms, a PhD candidate in strength and conditioning at the Auckland University of Technology agrees with. “If you’re stuck in a mindset of there being ‘good foods’ and ‘bad foods’ then you don’t really know how to modify your energy balance.”
Helms, who consults bodybuilders that are prepping for competition, added, “I don’t know if anyone needs to count macros, but it is a good idea to understand what macronutrients are.”
That’s something I definitely agree with, and our conversation made me realize that while I don’t meticulously track my macronutrients, I do understand them. I know that protein and carbohydrates have 4 calories per gram each, and that fat is far more dense at 9 calories per gram. I also know that protein is the most satiating of the three macronutrients and also has the highest “thermic effect,” meaning that roughly 20% of its calories get burned off via the process of digestion. Alternatively, the thermic effect of fat is almost nonexistent.
And like the example Eric Helms gave me to drive home his point, I know that, comparatively speaking, nuts are not a “good” source of protein. Helms explained that people may chow down on a lot of nuts in the belief that it helps them add protein to their diet, but the reality is that nuts are primarily made up of fat, which can result in the person adding to their total caloric intake — which is the bane of weight loss.
So, yes, at least having an understanding of the macros and being able to eyeball various foods for their macronutrient breakdown IS valuable. I do it all the time without even realizing it. As Eric says, “People need to at least be aware of macros. This doesn’t mean they need to track them 24/7 for the rest of their life and live with a food scale.”
So who does need the meticulous tracking?
“Competitive bodybuilders definitely need to follow specific amounts of macros because they have extreme goals so you need to ask them to do extreme things,” Helms told me. “It doesn’t mean they do it year round.” Rather, just when getting ready for a contest. And to a lesser degree competitive athletes, such as those involved in weight class sports, should pay relatively close attention to macronutrient intake because it allows them to make their weight without having a negative effect on performance.
How does the bodybuilder learn what their macronutrient ratios should be to achieve maximum benefit? There is always that online IIFYM calculator … “It’s limited, but it’s better than nothing,” Helms said of the calculator. “A consultation with a real expert is not a bad idea, but there are books and videos out there made by real professionals that you can find some good recommendations in.”
Nutrition expert Alan Aragon doesn’t meticulously count his own macros, but he too sees the value in at least having some macronutrient awareness. “People take things to the extreme,” he said. “I think it’s ridiculous when people track and say, ‘Oh, I have 17 grams of carbohydrates and 2 grams of fat and 2 grams of protein left for today so that means I can eat half a Pop-Tart.’” He said it’s better if they assess if they’re actually hungry instead.
Remember, you don’t want to get too obsessive over what you eat, because it could take you down the path to an eating disorder.
“You can track every single macronutrient and bring your food scale everywhere you go, and that’s okay for a week or two,” Aragon told me, “but the goal is to graduate as far away from that *kitten* neurotic micromanagement of food intake as possible.”
I can’t think of a better quote to end this article on
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I think we often suggest considering macros for many of the reasons listed. Getting away from the good versus bad food idea and learning to regulate intake. It should be a weight loss problem solving tool and hopefully people can move beyond counting calories at some point.0
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If I'm not obsessive about what I eat, I gain weight. I'm not going to graduate from tracking if I want to keep the weight off rather than regaining it plus more.
Obese people are told that they need to carefully watch what they eat so that they can lose weight but not too carefully or else they are orthorexic.
No matter how I do it, I'm doing it wrong. 
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Bumping to read later.0
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If I'm not obsessive about what I eat, I gain weight. I'm not going to graduate from tracking if I want to keep the weight off rather than regaining it plus more.
Obese people are told that they need to carefully watch what they eat so that they can lose weight but not too carefully or else they are orthorexic. No matter how I do it, I'm doing it wrong.
I just do what works for me and don't give a fig what others think about it
Since paying attention to macros, I learned that upping the protein in relationship to carbs does indeed keep me fuller longer and thus makes it easier to stay in a calorie deficit.0 -
I don't track my macros but I do know that if I have a fat and protein light day I am hungrier which helps me make more satiating choices but I don't check the macro ratios before eating it. I'd agree the general population shouldn't get hung up on it though.
Any sort of obsessive behaviour isn't great and there is a fine line as with everything.0 -
IIFYM has helped me immensely - by paying attention to my protein esp. I have more energy than when I just ate lots of low-calorie foods when I was on Weight Watchers. All I cared about really was "low points" - and I ate a lot of low point food but was often still hungry at the end of the day and then I'd go crazy trying to get rid of the hungry feeling. Making sure I have come close to meeting my protein, fiber, fat, etc. has been a big help to me in feeling better and having more success in losing weight. When I stop paying attention - I gain weight back.0
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I've never understood why people find tracking macros to be difficult or disordered in some way. I agree that CI<CO trumps all, but for some people that part of the equation becomes far more difficult when they're trying to lose weight. I cannot count the amount of times I've seen someone on this board say something along the lines of "I'm only eating xxxx calories, but I'm always hungry/can't lose weight/I'm binging". Some of the time it's because they're eating too little; other times it's because you look at their diary and they're eating all of their calories in bread, cereal and/or candy. Are these "bad" foods? No, because there are no "bad" foods. However, carbs, fats, and protein all play very important roles in our diet. Fats and proteins help many people feel full for longer periods of time than carbs. Carbs give us energy to power through workouts or go about the day. I believe people should pay attention to their macros so that they can find the best balance for them that will lead them to reach their goals.
I follow specific calorie and macro guidelines on my lifting days versus my cardio/break days. I find that all of this combined helps me run like a well-oiled machine. It doesn't take me any extra time to get my macros right and, since I usually plan my day ahead of time, I find that at this point I can plan without looking at macros as I go and I'm spot on at the end of the day because I know exactly what to eat to get where I need to be. It doesn't make eating less fun, it doesn't make it boring, and it gives me a healthy balance and a good variety in my diet. If other people find macros too difficult or it leads them to obsessive behaviors, then it's probably not the best approach for them. Every person's body runs differently and everyone has different levels of fitness and goals.1 -
Watching my macros has been a great tool for health. If left to my own devices, I would not eat enough protein or fat and I have ended up with minor issues (like hair loss) because of it. I don't obsess, though. The only macro I really try to watch is my carbs because I am T2Dm (in remission) and I have a daily maximum number of 180 g., as set by my doctor.
I see my MFP macros as more of a suggestion than a hard number I have to hit.0 -
IIFYM has helped me immensely - by paying attention to my protein esp. I have more energy than when I just ate lots of low-calorie foods when I was on Weight Watchers. All I cared about really was "low points" - and I ate a lot of low point food but was often still hungry at the end of the day and then I'd go crazy trying to get rid of the hungry feeling. Making sure I have come close to meeting my protein, fiber, fat, etc. has been a big help to me in feeling better and having more success in losing weight. When I stop paying attention - I gain weight back.
Amen.
I never did WW but when I "dieted" I ended up with a ton of carbs and always hungry. Focusing on my macros helped me figure out balancing satiety/weight loss.
Oddly enough, it also helped me eat better food. It is hard to hit your macros without eating a whole lot of whole foods, for me anyway.
I don't strictly do IIFYM right now. I do track my macros. I still have macro goals and aim for them. The oddest thing is now that I am aiming for higher carbs (for performance reasons because I am starting to follow a nutrition plan for endurance activities), I am finding it harder to hit the carbs.
There are some reasons to pay more attention to macros. Does the average person just trying to lose weight need to? No. You can figure out satiety without going the macro route but I still think it is a good tool.
But for athletes, not just bodybuilders in contest prep, there is a benefit.0 -
I've never understood why people find tracking macros to be difficult or disordered in some way. I agree that CI<CO trumps all, but for some people that part of the equation becomes far more difficult when they're trying to lose weight. I cannot count the amount of times I've seen someone on this board say something along the lines of "I'm only eating xxxx calories, but I'm always hungry/can't lose weight/I'm binging". Some of the time it's because they're eating too little; other times it's because you look at their diary and they're eating all of their calories in bread, cereal and/or candy. Are these "bad" foods? No, because there are no "bad" foods. However, carbs, fats, and protein all play very important roles in our diet. Fats and proteins help many people feel full for longer periods of time than carbs. Carbs give us energy to power through workouts or go about the day. I believe people should pay attention to their macros so that they can find the best balance for them that will lead them to reach their goals.
I follow specific calorie and macro guidelines on my lifting days versus my cardio/break days. I find that all of this combined helps me run like a well-oiled machine. It doesn't take me any extra time to get my macros right and, since I usually plan my day ahead of time, I find that at this point I can plan without looking at macros as I go and I'm spot on at the end of the day because I know exactly what to eat to get where I need to be. It doesn't make eating less fun, it doesn't make it boring, and it gives me a healthy balance and a good variety in my diet. If other people find macros too difficult or it leads them to obsessive behaviors, then it's probably not the best approach for them. Every person's body runs differently and everyone has different levels of fitness and goals.
Yes, every time there's a "I'm hungry" thread and I am able to look at their diary, it turns out their protein is very low compared to their carbs, which tend to come from bread, cereal, baked goods, etc.
I do know plenty of vegans who are fine with a much higher carb to protein ratio than I am, but compared to the "I'm hungry" people they get much more of their carbs from legumes and vegetables.1 -
IIFYM has helped me immensely - by paying attention to my protein esp. I have more energy than when I just ate lots of low-calorie foods when I was on Weight Watchers. All I cared about really was "low points" - and I ate a lot of low point food but was often still hungry at the end of the day and then I'd go crazy trying to get rid of the hungry feeling. Making sure I have come close to meeting my protein, fiber, fat, etc. has been a big help to me in feeling better and having more success in losing weight. When I stop paying attention - I gain weight back.
Yes, this was my experience with Weight Watchers as well - focusing on low point food wasn't good for me.0 -
I've never understood why people find tracking macros to be difficult or disordered in some way. I agree that CI<CO trumps all, but for some people that part of the equation becomes far more difficult when they're trying to lose weight.
Yeah, I agree with this. I don't see how counting macros is more stressful or difficult than just counting calories, in that you get the macro information when you log anyway.
I guess I'm an exception in that I seem to naturally hit the macros I want when I eat how I like (I've never really been a carb fiend, and although fat is probably my biggest issue when it comes to overeating -- no fear I'll naturally gravitate to a low fat diet although for me that's likely the most satiating way of eating -- I don't tend to like going too high), and haven't struggled with hunger much when losing weight at all, but even for me tracking macros and other information beyond calories has been quite helpful and kept me from thinking that the main goal should be keeping calories as low as possible, that there are other nutrition goals to hit (I think other things are actually more important than macros, like vegetables and an overall nutritious diet, but looking at macros can be an easy way to remember to have a balanced diet and also to look at if a day is more of a struggle than usual).0 -
If you're obese as a result of insulin resistance, yes, low carb is important.
It completely depends on the individual, you can't make general assumptions for everyone based on this.0 -
lemurcat12 wrote: »I've never understood why people find tracking macros to be difficult or disordered in some way. I agree that CI<CO trumps all, but for some people that part of the equation becomes far more difficult when they're trying to lose weight.
Yeah, I agree with this. I don't see how counting macros is more stressful or difficult than just counting calories, in that you get the macro information when you log anyway.
I guess I'm an exception in that I seem to naturally hit the macros I want when I eat how I like (I've never really been a carb fiend, and although fat is probably my biggest issue when it comes to overeating -- no fear I'll naturally gravitate to a low fat diet although for me that's likely the most satiating way of eating -- I don't tend to like going too high), and haven't struggled with hunger much when losing weight at all, but even for me tracking macros and other information beyond calories has been quite helpful and kept me from thinking that the main goal should be keeping calories as low as possible, that there are other nutrition goals to hit (I think other things are actually more important than macros, like vegetables and an overall nutritious diet, but looking at macros can be an easy way to remember to have a balanced diet and also to look at if a day is more of a struggle than usual).
This! I agree with every word, and have a very similar experience with my macros.0 -
JustMissTracy wrote: »lemurcat12 wrote: »I've never understood why people find tracking macros to be difficult or disordered in some way. I agree that CI<CO trumps all, but for some people that part of the equation becomes far more difficult when they're trying to lose weight.
Yeah, I agree with this. I don't see how counting macros is more stressful or difficult than just counting calories, in that you get the macro information when you log anyway.
I guess I'm an exception in that I seem to naturally hit the macros I want when I eat how I like (I've never really been a carb fiend, and although fat is probably my biggest issue when it comes to overeating -- no fear I'll naturally gravitate to a low fat diet although for me that's likely the most satiating way of eating -- I don't tend to like going too high), and haven't struggled with hunger much when losing weight at all, but even for me tracking macros and other information beyond calories has been quite helpful and kept me from thinking that the main goal should be keeping calories as low as possible, that there are other nutrition goals to hit (I think other things are actually more important than macros, like vegetables and an overall nutritious diet, but looking at macros can be an easy way to remember to have a balanced diet and also to look at if a day is more of a struggle than usual).
This! I agree with every word, and have a very similar experience with my macros.
Agree also, with you both, and echo similar sentiments expressed in this thread already. I have macro goals in place for the purpose of satiety more than anything. The stuff about body comp are a bit too long-term for me to appreciate it.
But I'm not totally rigid, I mostly keep an eye on my macros because I don't want either my fat or my carbs to take over and totally dominate my intake, which can easily happen when I'm not paying attention, because when my macros get out of a fairly balanced split that is when I most often run into problems with hunger and even dare I say willpower. Though far more rare and difficult of an occurrence to achieve, the same I have found to be true if protein takes way over and dominates at the expense of my carbohydrate intake especially, though this takes several days of this sort of eating pattern before I begin to experience any negative consequences for it.
I also find it kind of silly how concerned many people are about the danger of developing an eating disorder all because they started paying close attention to their intake. I've heard countless people with weight problems argue against counting calories or weighing themselves or their food because they were getting obsessive and worried about becoming anorexic or something. Pfft. What a joke that the very unlikely development of the mental illness of anorexia or some such is so concerning to them that it justifies the choice of being ignorant about their intake and weight. I don't buy it. I'd have more respect if their justification was simply "I just don't feel like going to that much trouble."
The people in the OP seem to be wanting to show an attitude that you don't have to be so focused to the point of rigidly counting macros perhaps for the benefit of those who may feel overwhelmed by the idea (esp those who don't really know what a macro is or what is meaningful about them), and possibly too for the benefit of those who think they can game IIFYM to come the expense of good nutrition and a varied diet, like those who would think that their precision within IIFYM can compensate for a generally poor diet. But I think the worry about eating disorders is disingenuous, very few are at risk of developing some kind of crippling mental illness from wanting to know more and be precise vs. not. It just sounds like a pro-ignorance stance to me, and when has that ever been positive.0 -
I watch my macros so I will meet my woe goals but there is an almost 50% variation from day to day. Watching macros is an easy way for me to make sure I am going in the right direction, but I don't watch it very closely.0
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I would not call the opinion of Alan Agaron pro-ignorance thats for sure. The man knows what he is talking about. Also to dismiss as a joke that "some" people might develop an eating disorder is rather condescending.
I know people that are way too worried about their macros to the point where they won't order a little thing out because they don't know the content. It's all about balance and enjoying life.
But everyone is different and to each their own.
You have to do what works for you.
I personally have been at this long enough that I do not need to count anymore unless I just want to check from time to time out of curiosity.0 -
I don't see Alan Aragon saying that counting your macros will lead to EDs. What he is quoted as saying in the piece you quoted is:Nutrition expert Alan Aragon doesn’t meticulously count his own macros, but he too sees the value in at least having some macronutrient awareness. “People take things to the extreme,” he said. “I think it’s ridiculous when people track and say, ‘Oh, I have 17 grams of carbohydrates and 2 grams of fat and 2 grams of protein left for today so that means I can eat half a Pop-Tart.’” He said it’s better if they assess if they’re actually hungry instead.
I tend to approach it the same way when I'm not logging, but when I'm logging I automatically count macros. I don't see anyone saying they are obsessive about hitting them on the nose. Personally I have a general rough macro breakdown I tend to eat at (if I don't no biggie, but how I eat puts me there and if I was way off I'd like to know) and a protein minimum (that I usually am well above, not always, just because I tend to enjoy foods with protein).0 -
I only track my macros if I have a specific short-term goal, such as a fat-loss diet. Otherwise, I try to eat a balanced diet that creates a deficit. I do think that the more sugars and fats are in my diet the more I crave.0
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If I'm not obsessive about what I eat, I gain weight.
I believe part of the problem is the way "obsessive" is used. Yes, if you want to lose weight, you have to be very, very, attentive to everything you put in your mouth. Depending on who you are you may have to do it the rest of your life. That simply doesn't jibe with the idea some Americans have that weight loss and habit changing are easy and short term.
Do what you have to do.
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Wetcoaster wrote: »I would not call the opinion of Alan Agaron pro-ignorance thats for sure. The man knows what he is talking about. Also to dismiss as a joke that "some" people might develop an eating disorder is rather condescending.
I don't know if it's his opinion, but it was a concern expressed in the article as if it's something everyone except a very few need to worry about developing. To me this just facilitates people using remote psychiatric disorders to bolster ignorance as a virtue while awareness and precision are being regarded as something of a vice.I know people that are way too worried about their macros to the point where they won't order a little thing out because they don't know the content. It's all about balance and enjoying life.
But everyone is different and to each their own.
You have to do what works for you.
I personally have been at this long enough that I do not need to count anymore unless I just want to check from time to time out of curiosity.
Sure. But tracking macros, even seriously, isn't a behavior that is necessarily indicative of mental illness. But making it as if it is indicative of mental illness or the way towards mental illness strikes me as - if I can be as charitable as possible in choosing my words here - very presumptuous.0 -
Lourdesong wrote: »But tracking macros, even seriously, isn't a behavior that is necessarily indicative of mental illness. But making it as if it is indicative of mental illness or the way towards mental illness strikes me as - if I can be as charitable as possible in choosing my words here - very presumptuous.
That's what bothered me, too. Aside from this article, I've noticed that when people ask what I've done to achieve the level of fitness that I have, my answer of calorie counting/macro splits makes them angry. They always want some magic way instead of the reality of it. Then I have people who feel the need to tell me "Oh, I love my carbs too much", "I could never eat a lot of fat in my diet", "Oh, I could NEVER count calories" or "I just don't have enough time in my life to count calories" which is a veiled insult that insinuates that I must do nothing with my life other than count calories. I could be mean and respond "Well, this is why I've been successful and you haven't", but I don't.
In fact, a few times on these boards there has been a debate as to whether or not weight loss is achievable long term and how so many people gain their weight back. Usually it's because of the fact that people do not keep track of their calories as much as they should. They go back to eating the way they used to and they gain the weight back. To me, this goes hand in hand with macro tracking. I'm not saying that people need to macro track to be successful, but I will say that I've noticed that people who do pay attention to macros tend to be more successful and at a better level of fitness than those who don't. I think it's one of those extra steps that a lot of people who are serious about their fitness take, instead of just trying to see a number on a scale decrease.
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roblloyd89 wrote: »If you're obese as a result of insulin resistance, yes, low carb is important.
That depends. Many people will find that weight loss of any kind will improve insulin resistance and blood sugar levels, as obesity is one of the largest causes of insulin resistance.
Some people can have insulin resistance that isn't caused by obesity or helped by weight loss, and for those, a low carb diet may be beneficial.0 -
I think this is an excellent article.0
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Oh, and for myself - I don't go nuts over the macros. I really only pay attention to total calories first and foremost, and then I try to get in the ballpark of my protein goal (I'll add a protein bar if I'm really far off). I don't care at all how the rest divides between carbs and fat.0
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I couldn't follow if Alan's statement was about tracking macros in general, or people that are so meticulous that they will or won't fit the last few grams of their allowance.
I'd agree that worrying that you're not meeting them exactly is disordered thinking.
If you're just tracking them? Eh , weighing and recording food with an app can be just 5 to 10 minutes a day. If you properly brushed teeth for 2 minutes, and did it 3x daily for 6 minutes total, is that obsessive brushing?0 -
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I couldn't follow if Alan's statement was about tracking macros in general, or people that are so meticulous that they will or won't fit the last few grams of their allowance.
I'd agree that worrying that you're not meeting them exactly is disordered thinking.
If you're just tracking them? Eh , weighing and recording food with an app can be just 5 to 10 minutes a day. If you properly brushed teeth for 2 minutes, and did it 3x daily for 6 minutes total, is that obsessive brushing?
I don't think that the obsessiveness characteristic is a function of the amount of time it takes to do it.
People often bring up "time" when discussing whether or not meticulous logging, or logging of any kind, is a behavior that someone should engage in.
But People can spend very little time actually in MyFitnessPal logging numbers and spend a great deal of time either thinking about those numbers constantly, or engaging in behaviors that eventually make them uncomfortable such as having your last meal of the day consist of four almonds and half a slice of bread.0 -
I couldn't follow if Alan's statement was about tracking macros in general, or people that are so meticulous that they will or won't fit the last few grams of their allowance.
I'd agree that worrying that you're not meeting them exactly is disordered thinking.
If you're just tracking them? Eh , weighing and recording food with an app can be just 5 to 10 minutes a day. If you properly brushed teeth for 2 minutes, and did it 3x daily for 6 minutes total, is that obsessive brushing?
I don't think that the obsessiveness characteristic is a function of the amount of time it takes to do it.
People often bring up "time" when discussing whether or not meticulous logging, or logging of any kind, is a behavior that someone should engage in.
But People can spend very little time actually in MyFitnessPal logging numbers and spend a great deal of time either thinking about those numbers constantly, or engaging in behaviors that eventually make them uncomfortable such as having your last meal of the day consist of four almonds and half a slice of bread.
Fair enough. If someone told me they constantly thought about the next time they're going to brush or whether they're going for spearmint or wintermint, I'd probably call that an issue.
I suppose the biggest considerations are how much anxiety does the behavior or not doing the behavior causes.0 -
I couldn't follow if Alan's statement was about tracking macros in general, or people that are so meticulous that they will or won't fit the last few grams of their allowance.
I read it as about being super meticulous and trying to meet them exactly, no matter what.
I think tracking macros is a good way to become conscious of how you are eating and to shift the focus from just about eating as little as possible to eating for health and other goals (like strength gains). That need not require tracking to the gram, but if one is logging anyway, you do track to the gram, and I've so far seen no compelling reason why that would be bad or neurotic.
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