Updated: Nov 3, 2022
So many questions regarding diet around us all the time! What is more important, calories or macros ? How do we find time to meal prep? How do we not give in to temptation? How do we Set goals? I'm going to address all of these topics in this article. Buckle your seat belts this might be a long one. My goal at the end of this is to simplify some of the overwhelming questions of dieting. Lets dive in.
First question I get quite often is "What is more important, calories or macros?" The simplified answer will be calories. Caloric consumption and being in a caloric deficit is the key to losing weight. Calories are in fact made up of macros. They are one in the same. Fats, carbs and proteins all have calories in them which make up your caloric intake. CALORIES AND MACROS ARE NOT SEPARATE.
1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories
"Brandon, I'm barely eating anything! Why in the hell am I not losing weight?!" Here is a common issue with that. Many people that come see me for training are eating under 1000 calories daily! This is insane to me. Why can't people lose weight eating so little? Our bodies will go into what I call "starvation mode". This is where you're putting so little into your body that it doesn't know when its going to be fed again so it holds onto whatever food you consume when you're that low on your intake of calories. This is our bodies natural defense mechanism. This is a clear sign your metabolism is not functioning optimally. If our metabolism isn't functioning optimally we can't lose much weight. Remember how we talked about being in a caloric deficit is the key to losing weight? How in the hell can we go to a deficit in calories from 1000? Are you going to live off of 500 calories a day? The answer is hell no you're not because then you'd be severely malnourished and wouldn't have adequate nutrients to rebuild new muscle or even function in every day life. Great, so now what? This is the beautiful thing about the human body, we have the ability to adapt. We need to teach our bodies to function off of higher calories so we can safely be in a caloric deficit. This is where the term "reverse dieting" comes into play. This is the art of slowly introducing more calories into your daily diet. The answer is no, you will not gain a massive amount of weight if done properly. What will happen is your body will be happy it is getting adequate calories and you'll actually see the scale will start to drop! Why would it drop with more calories? It's going to drop because while you're introducing more calories into your body and your metabolism will catch on and realize it needs to start burning more calories daily to keep up with the digestion of the new food its in taking. Congratulations, you've now started your journey on turning your body into a walking furnace and you've increased your BMR (basal metabolic rate). BMR is the amount of calories you burn doing absolutely nothing to maintain basic human functions. This number of calories burned daily increases when your metabolism becomes more optimal. How do we properly increase our daily calories?
Week 1 - Check your weight, eat how you normally would and record just your calories for 7 days
Find the average daily caloric intake for those 7 days