Macro

Lose weight by counting macros or proteins, fats and carbs but not calories; choose healthy foods

Recommended For

Athletes, muscle mass building, Blood pressure, high, Blood sugar, high, Cancer, Cholesterol, high, Diabetes, Fatigue, Joint pain, Mobility, impaired, Weight loss.

Diet Goals

Track macros per day or per meal

No calorie counting
Easy to follow; know exact macros per meal
Ensure healthy food choices

What makes this diet easy is knowing your meal limits; for example, if your fat allowance is 45 g/day, you know your limit is about 15 g/meal.

Food Recommendations

Foods to Eat

Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops

Beans, Legumes: Lentils, soy, black beans, peas, chickpeas

Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk

Fruits, Vegetables: Berries, avocado, leafy greens, carrots

Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice

Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts

Foods to Avoid

Alcohol: Beer, wine, liquor, canned alcohol drinks

High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks

High fat: Red meat, fried foods, full fat dairy, oils

Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits

High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

High carbs: White foods: Rice, potatoes, pasta, bread, crackers

Diet Rules

Additional Information

Research

Macronutrients (macros) are proteins, fats, and carbs; macro diet can help ensure right ratio of nutrients.

Studies showed dieters preferred counting macros over calories; allows for flexibility, discourages elimination of entire food groups.

Macro diet doesn't ensure vitamins, minerals, antioxidants, and nutrients that play an essential role in good health.

Caveats

Do not attempt this diet if eating disorders, T1 diabetes, or underweight individuals.

Incorporate fruits, vegetables, healthy fats into macros.

Keep sugar, alcohol, and white, refined grain intake low.

Whether counting macros, points, or calories, eat fewer calories than burned to lose weight.

References

The Macronutrient Diet: How it Works and How to Get Started. (2019). Doctors of Osteopathic Medicine. https://doctorsthatdo.osteopathic.org/the-macronutrient-diet-how-it-works-and-how-to-get-started

What is Macro Tracking and Does It Work? (2019). Integris Health. https://integrisok.com/resources/on-your-health/2019/march/what-is-macro-tracking-and-does-it-work

Marincovich RD, A. (2021). HOW TO CONTROL DIABETES BY COUNTING MACROS. The Realistic Dietitian. https://therealisticdietitian.com/nutrition/how-to-control-diabetes-by-counting-macros/

Mercola Dr, J. (2021). Dr. Mercola’s Nutrition Plan. Mercola Natural Health Newsletter. http://www.mercola.com/nutritionplan/beginner.htm

Omar RD, D. (2019). What 1,500 Calories Looks Like on a Macro Diet. My Fitness Pal. https://blog.myfitnesspal.com/what-1500-calories-looks-like-on-a-macro-diet/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_20190425_Winner&os_ehash=55@sfmc:49906450

Macronutrient needs of endurance and power athletes. (2018). Training & Conditioning. https://training-conditioning.com/article/macronutrient-needs-of-endurance-and-power-athletes/