Have you heard of the diet If It Fits Your Macro’s (IIFYM)? Well, guest blogger Alex McMahon NTP flips that diet on its’ head. Alex is a Nutritional Therapy Practitioner and founder of Evolve Nutritional Therapy. He has extensive knowledge regarding the interplay of nutrition & health, and, with a background in Muay Thai and Jiu Jitsu, he’s prepared to help both everyday people and athletes. Check out Alex’s guest blog below, and then check out his Facebook page: https://www.facebook.com/EvolveNutritionalTherapyLLC
and his website: evolvenutritionaltherapy.com
I believe for a small population that have serious physique and bodybuilding aspirations, their macros do matter. Because of their exact goals their intake needs to be calculated, timed and measured. For these individuals food falls into the calculated category. For the other 98% of us chasing smaller athletic goals, weekend warriors or people just trying to get healthier and become the best version of themselves, the focus needs to be put on eating nutrient dense whole foods and not on exact macronutrients. These made up systems and ways to count and measure our food have a way of creating an even greater disconnect between us and our food. Thereby stressing people out and actually being deleterious to our health. I'm going to share my thoughts on what some of the flaws and ways that counting macronutrients, measuring and weighing food can work against folks.
Quality Over Quantity
Many of the macronutrient, measuring and weighing methods of eating don't take into account the quality of the foods, they merely recognize the food as a number. There is far more at play here when considering someone’s long term health. Yes the foods we eat do contain proteins, fats and carbohydrates but they also contain micronutrients (vitamins, minerals), and enzymes (which act as cofactors and catalysts to reactions and mechanisms in the body). Not all calories, proteins, fats and carbohydrates are created equal, and just because a food meets a macronutrient requirement does not mean that that food is health promoting or even an optimal food for you as an individual. In many cases these highly processed foods can begin an inflammatory response in the body, and with all the talk of anti inflammatory diets I think we can all assume that avoiding inflammation by eating or not eating certain foods is a good idea.
Macronutrient based diets take the focus away from food quality. If you compare brown rice protein powder to grass fed ground beef, there is no comparison! While they may contain equal amounts of protein, the grass fed ground beef is a better quality food and is far more nutrient dense while being better absorbed by the body as well. A banana will take the cake over jelly beans or gummy worms every day and even though they could contain similar macronutrients. The quality of the food cannot be ignored when long term health and longevity are a consideration. Push the macronutrient numbers off the side of your plate for a minute and take an honest look at the quality of foods that you are consuming. Are the foods I’m consuming highly processed? Are there ingredients I cannot pronounce? Are these foods making me feel energy followed by a crash? (Hint feeling really sleepy after meals should not be typical)
When eating a diet that is micronutrient based the person needs to ask themselves are these foods health-promoting? Are the foods I’m eating rich in nutrients and in their whole form? Are these foods making me feel great AND helping me reach your goals? If you answered yes to these then I applaud your diligence.
Physically Full, Nutritionally Starving and STILL HUNGRY
Satiation, which takes place in our brain, and satiety which takes place in the gut, are two very different
things working in unison to keep us well nourished and to help with overeating. There is interplay between the brain and intestines with hormones being the great communicator between the two. When we have eaten whole, nutrient dense foods the intestines recognize that. Since adequate nourishment has been received (nutrients sufficient to meet the bodies needs), hormones signal to the brain that "I am satisfied and well nourished" which in turn decreases the desire for more food. This satiety signal that originates in the intestines, and signals to the brain, is based on the actual nutrition in your food, so it is very hard to trick this signal. Because of bio-individuality, some people digest slowly and some digest faster. This is where the brain and satiation can aid in the process of putting the fork down before overeating…sometimes. With satiation we recognize through the texture, smell and sight of a food, along with perceived caloric density, how full a food will make us (or when we should stop eating). In perception lies the problem! Satiation is an estimate while satiety is a measurement.
Now let’s compare a nutrient dense whole food with a highly processed food that meets your macros. In nutrient dense corner we have the grass fed steak and in the highly processed meets your macros corner we have the Powerbar. When eating the grass fed steak you have a complete protein and fat which makes the steak very satiating to the body. As you eat the intestines recognize that they are receiving adequate nutrition and begin to signal the brain to want steak less and less with each bite. The first bite was amazing, the fifth bite was great, but by the fifteenth bite the look, smell and taste are less appealing and your lack of desire for the steak eventually causes you to stop eating. The grass fed steak also requires adequate chewing which allows the necessary time for the gut and brain to coordinate the signal to decrease your desire for the steak. Let’s take a look at how the highly processed, but meets your macros Powerbar stacks up. To begin with the Powerbar is very low in protein (and contains protein which usually comes from poor sources such as soy), is laden with added sugars, has preservatives and strange flavor enhancing ingredients. All of which will only leave you hungry and riding the blood sugar roller coaster! As you eat the Powerbar, it requires less chewing which means you can eat more of it in a shorter time which doesn't allow for the gut and brain to communicate effectively. As the Powerboat hits the intestines it does not contain the nutrients our body is looking for, therefore it lacks satiation and satiety. The signal that we are well nourished is never sent, and the hunger for more food is left on even though we have eaten more than enough calories… So we keep eating.
Stress, Neurosis and Digestion
Cooking with a specific goal in mind such as athletic performance, fat loss or muscle gain while keeping a focus on food quality is a kind of dedication that can help people reach their goals, get connected to the food they eat, and create fun in the kitchen. Counting the macros of every food you make takes the joy and spontaneity out of cooking and only moves your further away from the connection you should have with your food. If you are avoiding going out with friends or social situations because you have become chained to counting macros, blocks or calories this is a sign of neurosis going on that can be very harmful mentally and physically. If the way a person is eating does not leave them feeling mentally, physically and socially healthy then a shift in the paradigm needs to made.
We all know that stress is horrible for us and can have very negative effects on nearly every facet of our life. When stress is associated with foods or stress occurs right before eating, the body will not digest foods properly. When we are in a stressed state the sympathetic nervous system (which is responsible for the fight or flight response) shuts off the ability to digest foods appropriately. Digestion is the breakdown and absorption of foods, and it is how we fuel and nourish our bodies. If our digestion is overburdened and hindered (by stress) the body cannot break down foods effectively, which creates absorption problems and nutrient deficiencies. So, if you are stressing about your macros, blocks or calories before a meal, you are hindering your digestion, making it even more difficult for your body to receive the nutrients it needs to function properly and help you lead a healthy happy life.
A Better Approach
We have covered what is wrong with counting macros, blocks and/or calories, but have yet to talk about a better approach to eating and nourishing our amazing bodies, but that is what this section is for! First and foremost I think nutrition is very individual, there is no one size fits all approach. We all come from different ethnic backgrounds and regions of the world which shapes the foods we will thrive on and do poorly with. Some people feel better using fats as their main source of fuel while others flourish using carbohydrates. Then there are the people who like a mix of fats and carbohydrates to make them feel their best. We all have different daily needs as well. We do know however that there is no person who truly thrives and is most healthy eating highly processed foods. I encourage folks to eat properly prepared nutrient dense whole
foods! These foods come from nature and have not been highly processed and pumped full of chemicals. These highly nutrient dense foods include humanely raised grass fed and pastured animals, pastured eggs, wild caught fish, organic regional vegetables and fruits, starchy tubers, squash, nuts, seeds, coconut products, fats from grass fed animals such as whole raw milk, grass fed butter and cheese ( if dairy is well tolerated), lard, tallow, coconut oil, olives. This is a short list, but I want you all to get the idea. (Hint: you will not find ingredient lists on these foods, and when looking for them in the grocery store you can find them on the perimeter, not the aisles.)
From my perspective, we have lost a large part of our connection to the foods that we consume, and we don't get to experience our food the same way we would if we raised, slaughtered, or grew it ourselves. We have a greater appreciation for things that we have dedicated time and effort to; our food is no different. Taking the quality ingredients that are in season and local and turning them into a meal requires some time and effort, which allows for greater appreciation of that food and what it provides the body. Instead of eating in front off the TV, turn it off and take a second to enjoy the sight and smell of your food while allowing the digestive system to get primed and ready. Chew each bite until it is a complete mush, this time chewing allows for the brain and the gut to communicate the satiety and satiation signals which triggers a person to push the plate away when they have eaten enough. This requires no counting or measurements or stress! You eat foods that come from nature and are health promoting; the body lets you know when it is nourished and no longer needs any more food; you push the plate away because you are no longer hungry, and laugh about when you used to count and measure your food.
