It’s no secret many Americans have been dealing with weight gain during the pandemic — a new study shows, on average, Americans put on two pounds per week during the pandemic.
With several programs out there promising change, some claim one called macro dieting can offer long-term results and comes with limited restrictions.
Amber Braham said her health was spiraling out of control.
“I had a doctor actually suggest gastric bypass to me. And at that moment I had realized that I was like, I have to do this on my own,” she said.
So, that’s exactly what she did. Braham lost 100 pounds in 18 months by counting her macros.
Macro dieting means eating a certain ratio of macronutrients tailored specifically to you.
“There’s three categories of nutrients that you eat that provide you with your energy. So that’s protein, carbohydrates, and fats,” said Lexus Gordon, a certified nutrition coach. “Mose other fad diets are about restriction, you can’t eat X, Y, or Z. And with macros, the beautiful thing is that you really can. It’s all about moderation”
Macro dieting is a lifestyle that has become trendy in recent years, especially as people face weight gain during the pandemic with gym closures, working from home and less movement overall.
The diet is calculated by activity level, weight, and your health and fitness goals in hopes of achieving long-lasting results.
“The basics — 50 percent of your calories should come from carbohydrates, 25 percent from fat, 25 percent from lean protein,” said Dr. Jennifer Ashton, MD, ABC chief medical correspondent, nutritionist.
Customizing ratios can be key. If you’re active, a higher ratio of carbs helps your body meet greater energy demands, and more protein helps build muscle.
If losing weight is the goal, along with a caloric deficit, less fat and more protein can help you feel satisfied longer.
Like any successful diet, it comes with challenges.
“It’s not always as simple as ‘this only goes into that category.’ Candy is not the same carbohydrate quality as fruits or vegetables,” Ashton said.
“There’s no conclusive data that supports that calculating the exact number of grams of protein, fat, and carbs that you need to ingest every single day will magically transform your health. However, for some people, what they like about this is this offers a little more structure,” Ashton said.