Macros Counting Vs. Keto: Which Diet Strategy Wins?

The ketogenic diet is a popular choice for those looking to lose weight, but it's not the only option. Counting macronutrients (macros) is another approach that has gained traction in recent years. So, which is better? The keto diet involves drastically reducing carbohydrate intake and upping fat consumption, while protein intake is moderately limited. Counting macros, on the other hand, is about tracking and consuming specific amounts of protein, fats, and carbohydrates based on an individual's goals and needs. While keto focuses on achieving a state of ketosis, counting macros is more flexible and can be adapted to various fitness and health objectives. Ultimately, the best approach depends on personal preferences, lifestyle, and health goals.

Counting macros is not a diet, it's eating with purpose

Counting Macros: Eating with Purpose

Counting macros is not a diet; it's a way of eating with purpose. It's about deciding on a goal and then counting the food you need to eat to achieve that goal. This approach involves care and discipline and requires you to be mindful of what you eat and how it serves your body.

Macros, or macronutrients, are the energy-supplying nutrients that the body needs in large quantities: fat, protein, and carbohydrates. Each of these three macros serves a different function and plays a unique role in supporting health and fitness goals.

Protein (eggs, meat, chicken, fish, and beans) is needed for muscle growth and tissue repair. Healthy fats (olive oil, nuts, avocado, and fish oils) are important for energy levels and cognitive function. Carbohydrates (brown rice, pasta, and bread) are the primary energy source.

Counting macros is a more complex way of counting calories, which is the principle of fat loss. It requires you to narrow down your dietary choices to fit your target macros. You will have a certain amount of protein, carbohydrates, and fat to eat each day to fulfil your nutritional needs.

This approach offers flexibility, as long as you're hitting your target macros each day. It also provides excellent results when followed correctly and does not require cutting out or demonising any food groups.

Who Is It Good For?

Counting macros is based on the principle that calories determine body weight. It is a robust, scientific approach to reducing food intake and making better dietary choices. It provides guidelines and numbers to follow, which some people may find helpful.

However, it is important to note that counting macros may not be suitable for everyone. It can be a lot of work and may be difficult and time-consuming, especially for those who have a poor relationship with food or a history of eating disorders.

Keto vs. Counting Macros

The keto diet is a popular approach to weight loss that involves following a high-fat, low-carbohydrate diet. It changes the way the body produces and uses energy, encouraging it to burn fat instead of carbohydrates. While keto has worked well for many people, it is a major lifestyle commitment that may be difficult to sustain long-term due to its lack of flexibility.

Counting macros, on the other hand, allows for some flexibility as long as you're hitting your target numbers. It is based on robust science and can provide excellent results when followed correctly. It does not require cutting out any food groups and can be adjusted to fit your personal preferences, lifestyle, and needs.

Ultimately, the best diet is the one that works for your individual needs and that you can adhere to consistently. Counting macros is not a diet; it's a tool that can help you eat with purpose and make positive changes to your diet and lifestyle habits.

Macros are the energy-supplying nutrients that the body needs in large quantities

Macros, or macronutrients, are the energy-supplying nutrients that the body needs in large quantities. They are made up of three components: fat, protein, and carbohydrates. Each of these macros serves a different function and plays a unique role in supporting health and fitness goals.

Fat is the most energy-dense macro, supplying nine calories per gram. It is crucial for energy levels and cognitive function. Healthy fats such as olive oil, nuts, avocado, and fish oils are recommended. On a keto diet, fat typically makes up the majority of the diet, with 70-75% of calories coming from fat.

Protein is essential for muscle growth and tissue repair and provides four calories per gram. Examples of protein-rich foods include eggs, meat, chicken, fish, and beans. The recommended amount of protein in a keto diet is typically around 20-25% of total daily calories.

Carbohydrates are the primary energy source and also provide four calories per gram. Examples include brown rice, pasta, and bread. On a keto diet, carbohydrates are restricted to a minimal amount, usually only 5-10% of total daily calories.

Counting macros involves tracking and managing these three macronutrients to meet specific fitness or health goals. It is a more complex way of counting calories and requires discipline and commitment. While it can be time-consuming and challenging, counting macros provides flexibility and ensures optimal macronutrient intake, supporting overall health and performance.

By contrast, the keto diet is a more restrictive approach that involves a high-fat, low-carbohydrate regimen. It aims to change the way the body uses energy by promoting ketosis, a state where the body burns fat instead of glucose. While keto can be effective for weight loss and may provide health benefits, it requires strict adherence and may not be suitable for everyone.

The keto diet is a major lifestyle commitment

The keto diet is not just another low-carb plan. It specifically targets the reduction of carbohydrates, which are usually the primary source of energy, and encourages the body to use byproducts of fat metabolism, called ketones, for fuel instead. This shift causes the body to enter a fat-burning state called ketosis, which can lead to reduced appetite and make it easier to eat less. However, achieving and maintaining ketosis can be challenging and may require several weeks of adjustment.

The keto diet requires a strict adherence to the prescribed ratios of macronutrients. Even a small deviation from the recommended ratios can impact the effectiveness of the diet. This lack of flexibility can make the keto diet challenging to follow, especially for those who enjoy eating grains and fruits, which are restricted on this plan. It is also not suitable for everyone, particularly athletes or individuals with a history of disordered eating.

In addition to the dietary restrictions, the keto diet may also cause temporary side effects during the transition phase, known as "keto flu," which can include symptoms such as lethargy, headaches, and brain fog. To manage these side effects, it is important to stay hydrated and incorporate regular exercise into your routine. Despite the challenges, the keto diet may offer some health benefits, although more conclusive research is needed.

Counting macros is based on the principle that calories determine body weight

Counting macros involves tracking three macronutrients: protein, fats, and carbohydrates. Each of these three macros serves a different function and plays a unique role in supporting health and fitness goals. Protein (eggs, meat, chicken, fish, beans) is needed for muscle growth and tissue repair, while healthy fats (olive oil, nuts, avocado, fish oils) are important for energy levels and cognitive function. Carbohydrates (brown rice, pasta, and bread) are the primary energy source.

The macro diet requires counting the number of macronutrients consumed each day to meet one's needs. This can be done using a food scale and a macros-tracking app or through food journaling. It is important to note that the optimal amount of macros is different for each person, depending on factors such as age, height, weight, activity level, and weight goals.

While counting macros can be time-consuming and challenging, it offers flexibility and can provide excellent results when followed correctly. It does not require cutting out any food groups and ensures optimal macronutrient intake to support health and performance. Additionally, it is based on the scientific principle that calories control body weight.

Keto allegedly changes the way our body produces and uses energy

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet. Typically, carbohydrates will make up only 10-15% of your total daily calories, with protein accounting for around 20-25%, and fat making up the rest.

To achieve ketosis, the percentage of fat in your diet must be significantly increased, while simultaneously cutting out most carbs. On a typical keto plan, you'll get your calories from roughly 75% fat, 20% protein, and 5% carbohydrates.

However, keto is not just another low-carb plan. Pam Nisevich Bede, M.S., R.D., a registered dietitian with Abbott, notes that:

> "The keto diet is really different from other low-carbohydrate diets that allow higher intakes of protein. After we digest and absorb protein, our bodies can convert it to glucose if needed. If you eat too much protein while on the keto diet, you may not be able to reach or maintain ketosis."

Therefore, it is important to carefully monitor your macronutrient intake to ensure you are consuming the right ratio of nutrients to achieve ketosis.

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