Counting Macros Vs. Intuitive Eating
Counting macros vs. intuitive eating: one of the great debates amongst those looking to improve their health through nutrition. So which one is better? As with comparing any two nutrition strategies, the answer is not black and white.
For some people calculating macronutrients is second nature while others find it to be time-consuming and stressful. On the other hand, many people have success with intuitively listening to cues that signal when they are either hungry or full, and others struggle to be mindful with their eating.
The most important thing to remember when deciding between counting macros and intuitive eating is to do what is best for you and your goals. So if you’ve been pulling your hair out trying to calculate macros or if you are tired of trying to stick to traditional diets, keep reading to learn the good and bad of both counting macros and intuitive eating.
What exactly is counting macros?
Counting macros means you are tracking your daily intake of the three main macronutrients: protein, carbohydrates, and fats. In order to do so, food must be weighed on a scale to determine the number of grams of a particular macronutrient it provides.
For example, if you are eating chicken for dinner you would weigh the edible portion and track its weight in grams under your protein intake for the day. Complex foods such as lasagne, for example, require some extra thought.
The amount of each macronutrient you need daily is dependent upon what your goals are, your level of training, and your basal metabolic rate (BMR), according to Oxygen.
Calculating your macros is a form of calorie counting, but where it differs from traditional calorie counting comes down to the focus on quality over quantity. Understanding where your calories are coming from instead of fixating on a specific number can have a greater impact on your physique. Registered dietitian Tiffani Bachus, CPT, tells Oxygen “We used to believe weight maintenance was a matter of calories in versus calories out. Now, it’s more about what your calories are made of that will make a difference in your body.”
Who should count macros?
Counting macros can be beneficial for those who are trying to be as lean as possible, those who wish to lose weight by more conscientiously regulating their food, and those who simply want to become more educated on their macronutrient intake.
Bodybuilding.com explains that counting macros can be beneficial for those who are lean but want to be leaner because “even small variations in nutritional intake can mean the difference between dropping those last few pounds of stubborn fat or standing still.” Bodybuilders preparing for a photoshoot or competition focus on counting macros to ensure they are as lean as possible for the event.
Counting macros can be advantageous if you are trying to lose weight because once you calculate your macronutrient needs you can specifically tailor your diet to help you meet your goals.
The disadvantage of counting macros is possibly losing sight of the big picture when it comes to a healthy and balanced nutrition plan. If you find yourself scrutinizing every single gram you eat to the point of neurosis, you might want to take a break from counting macros. The point of this nutritional approach is to enable you to meet your goals, not become a source of stress!
What is intuitive eating?
Intuitive eating is a nutrition philosophy that promotes dietary intake based on internal cues of hunger and fullness, body acceptance, and making behavior choices based on health as well as enjoyment. (J Acad Nutr Diet. 2014) It does not impose guidelines or restrictions on what type of food to eat or when to eat it.
The intuitive eating approach takes into account the failure rate of traditional diets. We’ve all experienced it: a new diet starts out with excitement and enthusiasm, but somehow after the first week or two we end up going back to our old eating habits. What’s worse is we blame ourselves for not being able to stick to the diet when in reality these fad diets are not sustainable long term.
A 2014 review published in Journal of the Academy of Nutrition and Dietetics evaluated 20 different peer-reviewed intuitive eating studies to examine the physical and psychological effects of these programs. The review included all randomized controlled trials (RCTs), quasi-experimental controlled trials, and prospective cohort studies of adults published prior to December 2012 that taught participants to recognize and follow internal cues of hunger, fullness, and satiety. (Psychology Today)
Overall, the authors of the review concluded that study participants who were encouraged to eat intuitively were able to abandon unhealthy weight control behaviors, improve metabolic fitness, increase body satisfaction, and improve psychological distress.
Who should focus on intuitive eating?
The intuitive eating approach to nutrition is great for those who want to develop a healthy relationship with food but don’t have a particular reason to lose weight other than being healthy.
Intuitive eating is helpful for those who are trying to lose weight because it prevents people from reaching the point of excessive hunger and thus the drive to overeat. According to deliciousliving.com, when people reach this point “all intentions of moderate, conscious eating are fleeting and irrelevant.”
In summary
In the debate of counting macros vs. intuitive eating, there is no definitive answer as to which is more effective. It all comes down to what health and fitness goals you want to achieve and which approach helps you to feel your best both inside and out. Whether you wish to count macros or eat based on your intuition, there’s always room for a Performance Inspired Nutrition product to take your fitness to the next level.
