If you believe everything you hear from fitness enthusiasts and see on social media, you may be convinced that calorie counting is out and “macro counting” is in. The strategy, also referred to as ” if it fits your macros” or IIFYM, involves monitoring your intake of macronutrients — or the proteins, carbohydrates and fats that provide energy — often instead of the number of calories in those foods.
[See: Should You Count Calories or Track Micronutrients?]
The idea is that if you properly proportion how many grams of protein, carbs and fat to eat each day, you will achieve your desired weight. For example, if you determine you need 1,800 calories per day to create the appropriate calorie deficit for weight loss, and those calories are comprised of 40 percent protein, 40 percent carbs and 20 percent fat, you can focus on the amount of each nutrient instead of the total calories to achieve your goal.
Does it work? Perhaps in the short term, but it’s not necessarily the best way to achieve long-term results. Here are four common reasons why:
1. Your diet is still unhealthy.
The IIFYM method emphasizes the quantity of protein, carbs and fat intake without considering how nutritious those foods are. In other words, it neglects micronutrients, or vitamins and minerals that are also vital to overall health. Because no foods are off-limits when counting macros, it’s possible for an IIFYM plan to be comprised of nothing but protein powders, refined carbohydrates and processed foods. While this may fulfill your macro requirements, you can simultaneously starve your body of proper nutrition without fruits, vegetables and other healthy foods. As anyone who has struggled with sustainable weight loss can attest, quality — not just quantity — matters.
[See: 7 Diet Mistakes Sabotaging Your Weight Loss.]
2. The process is bringing on, not relieving, stress.
Counting macros requires tracking everything you eat and relies heavily on using a scale to weigh your food. Besides being a drag, this can also lead to stress. While food tracking apps can sometimes be beneficial by making you more aware of how much you’re actually eating, these practices can become obsessive and trigger anxiety around food choices. If you tend to be preoccupied by thoughts of food, exercise or both, this is likely not the right path for you. After all, even if you eat well, chronic stress can prevent you from losing weight due to increased cortisol levels, which encourage your body to store fat.
3. You’re expecting long-term weight loss.
If you are considering IIFYM for weight loss, keep in mind that counting anything — calories or macros — is not effective for long-term results. Not convinced? Consider this: If you were to underestimate your carbohydrate intake by just 5 grams per day (that’s the difference between a small and medium-sized banana), you would gain approximately 20 pounds over 10 years. It’s virtually impossible to evaluate food intake that closely — especially over a lifetime.
4. You’re working against, not with, your body.
When you eat what and how much a formula tells you to instead of what and how much your body tells you to, you risk missing your body’s natural cues of hunger and fullness. But noticing and honoring those cues, as well as other mindful eating habits, play a big part in permanent weight loss since it’s necessary to learn to trust yourself and trust that your body knows what it needs.
[See: How to Make Healthful Dietary Changes Last a Lifetime.]
Research shows that when we eat real foods — foods designed by nature and not by man — energy intake and expenditure will balance naturally. Begin shifting your focus away from the amounts of protein, carbs and fat and instead focus on eating whole, unprocessed, mostly plant-based foods. You will free yourself from dietary traps and naturally gravitate to a healthy weight and obtain optimal health.
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4 Reasons Macro Counting Isn?t Helping You Lose Weight originally appeared on usnews.com
