There are a lot of misconceptions surrounding macronutrient/”macro” eating plans. This is a 3 part blog post (this being part 2) discussing some of the do’s and dont’s of following a macro plan. Stay tuned for part 3 if part 1 and 2 intrigue you!
DO #5: DO expect to lose weight at a rate of about 1-2 lbs per week. This is healthy and sustainable.
DON’T #5: DON’T expect rapid “lose-20-lbs-in-a-week” type of progress. Low carb and low calorie “crash diets” cause a large initial loss on the scale that can feel exciting and rewarding. However, as soon as unsustainable diets like those end, and people go back to higher calorie or carb intake, all of that weight is gained back almost immediately (sometimes even more weight will be gained than was lost). This is because a crash diet makes no lasting change in the body’s metabolism and relies primarily on water weight loss.
DO #6: DO expect to eat carbs. Based on your body type and activity level (see images above), you can expect to eat anywhere from a moderate to high amount of carbs on a flexible macro plan. Ideally, macro calculations (your daily intake) should not be solely based on your activity level. Whether your body type is more endomorphic, mesomorphic, or ectomorphic will determine your relative macro ratios (this is not set in stone however – it is merely a good starting point).
DON’T #6: DON’T plan to constantly change your macro numbers. The worst way to observe results is to constantly change the experiment. Nutrition is the most fascinating science, and without the scientific method, the likelihood of success is low. Treat your nutrition as an experiment: in order to draw a well-proven conclusion, you must have a lot of data to prove it. If you try a certain macro ratio for only one week (and do not observe weight, measurement, and visual changes over multiple weeks at that same macro ratio), you cannot definitively say that macro ratio wasn’t right for you. Plan to stick to your initial numbers for at least one month (of tracking very consistently) before manipulating your intake.
Stay tuned for Part 3!