Over the years, I have heard the titles of numerous “diet” plans. If we break these diets down, most are the same. What is there to understand about nutrition and macros?
When a client mentions a specific “diet,” I often respond by saying I am unfamiliar with it. If it is a mainstream program that has been around for years, such as Weight Watchers, then I will have to acknowledge that it exists. The reason I respond in this manner is that I don’t want the individual to think they are following a plan of any significance, because it isn’t, and they are being solid on marketing, rather than approach. I have said for years that if we take the titles away from various diet programs, then we are left with the various macro counts of proteins, carbohydrates, and fats. In this context, it is quickly realized that all diets fall into one of three basic strategies:
1. A general calorie restriction that does not focus on any specific macronutrient structure, which is often referred to as calorie counting.
2. A lower-carbohydrate approach which ranges from lower-carbohydrate intakes to compete keto approaches, removing all carbohydrates.
3. A moderate carbohydrate approach that has lower to moderate fat intake.
Nutritional macro strategies are basic in theory, as there is only so much that can be done with macro counts when there are two primary macronutrients that directly impact our body’s energy needs, being carbohydrates and fats. The basics of calorie counting involve understanding the concept of calories in versus calories out, rather than focusing on tracking a specific macronutrient count, and simply staying within a specific calorie range while exercising more. Counting calories can be a great starting point, but once this method runs its course, the debate moves into whether we should reduce carbohydrates or not.
The answer, which is my go-to response to almost any question regarding which nutritional strategy is best to get the body to respond, is, “It depends on the individual.”
Now, as we consider nutrition approaches for weight loss or body-fat reduction goals without relying on catchy program titles, we can appreciate the macronutrients for what they are.
Protein
Protein is a constant variable, which means that in general it should be calculated out and kept consistent throughout the duration of most nutritional strategies with the goal of weight loss or body-fat reduction. Again, in general, because there are times when protein intake would be altered, but in most situations, this variable should be left alone once established. The significance of protein lies in its ability to help us build and, at the very least, maintain lean body mass, which is crucial for sustaining our metabolism over time, especially when we’re in a calorie deficit.
Carbohydrates
Carbohydrates are the body’s primary fuel source. That is, the main source of energy, referred to as glucose, that your body wants to use to sustain normal daily function. It is also used when you exert energy through activities such as working out in the gym, running, playing sports, hiking, and any activity that requires energy. A common problem that may arise when working towards weight loss and body-fat reduction goals is insulin resistance. Insulin resistance relates to how efficiently your body can convert glucose into energy for use. When glucose is not efficiently used and blood sugars stay elevated, your body will start to convert the extra glucose into adipose tissues once muscle and liver glycogen stores are full, which is a sign of insulin resistance. I like to refer to insulin resistance versus insulin sensitivity as a spectrum, and each individual is on this spectrum somewhere. Depending on the location, it will determine the success rate of that individual’s ability to lose weight or reduce body fat on a carbohydrate-based nutrition approach. One way to perceive this is to think about the individual who feels that if they eat just one cookie, they will gain weight, as the highly insulin resistant end of the spectrum. In contrast, the opposite end of the spectrum is the individual who can eat anything they want, seemingly never to gain weight. When determining the best approach for each individual, I generally recommend starting with a carbohydrate focused approach that includes a low to moderate fat intake, and then observing their progress through consistent efforts to follow their structured nutritional plan. Suppose the individual is doing everything right and still can’t make progress, even while being in a calorie deficit. In that case, I will start lowering their carbohydrate intake while increasing their fat intake to observe if this helps the individual to progress towards their weight loss and body-fat reduction goals.
Fats
Fats can be thought of as the body’s secondary fuel source. When carbohydrates are not available for energy in the body, then fats are used in the form of fatty acids in the body and ketones in the brain. The word keto originates from ketones; therefore, the significance of a ketogenic nutrition approach lies in its use of fat for energy in the absence of glucose (carbohydrates). However, many keto-based programs market a lifestyle that is not aligned with fundamental physiology, as the body does need glucose and can’t remain in a constant keto-state for long periods without experiencing a loss of lean body mass, which ultimately slows the metabolism. The variance in insulin sensitivity versus resistance will influence the extent to which that individual has to reduce glucose to get into a fat-burning state to lose weight or body-fat. Not every individual has to resort to a complete ketogenic approach where they have eliminated carbohydrates from their daily nutrition intake to burn fat or lose weight. In general, when carbohydrates are decreased, fat intake must increase to fuel the body’s energy needs as the secondary fuel source.
When the titles of various nutrition strategies are removed, it is clear to see what type of nutritional approach is being used, as again, there are just three primary approaches nutritionally that all “diet” programs are going to fall under, whether it be calorie counting, low carb-high fat, or carbohydrate based plans with lower to moderate fats. My recommended approach to structuring a starting nutritional plan is to focus on a balanced macronutrient intake that supplies enough protein to sustain or build lean body mass and a balance of carbohydrates and fats to maintain energy while focusing on consistency from day to day to observe how the individual’s body responds. All three approaches could likely be used in some timed interval system. The context and experience of the individual will ultimately dictate the direction I choose to take when designing their nutritional program. For someone starting on their own, counting calories can be a good starting point. The goal is to be mindful of total daily caloric intake and focus on making consistent, healthy food choices. Once this approach runs its course, they would then adapt to a more specific macronutrient intake, consisting of a particular amount of protein, carbohydrates, and fats. For most individuals, starting with a carbohydrate-focused macro count that includes lower to moderate fats is more realistic from a compliance standpoint. As they monitor their progress, they may gradually transition into a lower-carb, higher-fat approach. There isn’t one strategy that is better than the other; it’s simply fundamental nutrition, and all these diet-program “titles” make it more complicated than it needs to be. Next time you come across the latest diet or nutritional strategy for weight loss or body-fat reduction, remove the name of the program and look at the macronutrient approach to understand what the program is, which is nothing special.
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