Count Macros, Eat Doughnuts & Get Ripped

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If you’re counting macros (grams of protein, carbohydrate and fat), are you stuck with a boring diet full of egg whites, chicken, brown rice and broccoli or, can you indulge in doughnuts and other foods typically considered “off limits” and still get ripped? A recent study from the University of South Florida examined both approaches. I think you’ll be happy with their results.
Doughnuts and macros

Macros Study: Flexible vs. Rigid Dieting

In this study,  27 resistance trained men and women (this is huge because many studies use untrained subjects – the kind that have never seen the inside of a gym so almost any intervention is guaranteed to produce results) about 25 years of age were placed on either a Rigid or Flexible 10-week diet phase based on macros and a 25% decrease in calories:

  • Rigid Macro Counting (termed “exclusive” in the study) included a pretty basic diet (given they were 25-year-olds on a limited budget) including foods such as eggs, egg whites, protein shakes (they were given preparation instructions), oats, berries, 99% lean turkey breast, chicken breast, fish (they were given specific options), brown rice, potatoes, choices of different vegetables, oils (added if need be to increase fat intake).
  • Flexible Macro Counting (termed “inclusive” in the study) –  the study subjects could eat whatever they wanted as long as it fit their macros. They were given no food restrictions and could therefore incorporate more variety into their diet.

All continued on their regular training program.

Results

Both groups lost weight and body fat  with no differences between groups in weight loss, body fat mass loss and body fat % decrease. However, in the 10 week post diet, the flexible diet group gained a significant amount of fat-free mass compared to the rigid group (+1.53kg vs. -0.59kg respectively) though there was no difference, between groups, in resistance and aerobic exercise (I suspect the rigid group when crazy shoveling in junk food but the study didn’t collect food records +  most people lie on food records anyway when they feel ashamed about what they ate). No other changes were noticed in the 10 week post diet phase.

Take Home Message

Does this mean you can go gangbusters on gummy bears and doughnuts? Not exactly.  After all, if you’re cutting calories it’s pretty difficult to incorporate high calorie foods that aren’t very filling unless you don’t mind the distraction of hunger pangs later the day. However, it does mean you can loosen up a little on rigid dieting. As stated by study author, Bill Campbell, PhD, CSCS, FISSN, Associate Professor – Exercise Science, University of South Florida. “If you are the type of person that has cravings for certain foods, you may be able to consume them in limited quantities during a diet phase within the flexible dieting strategy – this is very appealing for some dieters. Others prefer to have a meal plan created for them with specific foods that they are to consume during their diets – in this case a rigid/exclusive diet is more appealing.”

Keep in mind macro counting (flexible or rigid) is a tool to get to a quick end destination – shedding fat. It is far from a comprehensive nutrition program that takes into account plant-based compounds, vitamins, minerals, and other nutrients important for good health. It won’t cure disease and may not make you feel better and it shouldn’t be done for long term because at some point you should be done with counting stuff and be able to eat primarily when you are hungry and stop when you are full while eating a diet that fits your health goals, taste preferences, and lifestyle.

If you’re interested in more information about macros, physique and fitness nutrition, follow the study authors on social media:

Bill Campbell on instagram: billcampbellPhD and Facebook

Lorin Conlin, IFBB Bikini Pro, MS Research Assistant – Physique Enhancement Laboratory, University of South Florida on instagram: @laurinconlin and Facebook: FB page Laurin Conlin IFBB Pro

Sorting Through Nutrition Information to Develop an Individualized Approach

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FAU's Sue Graves and her studentsAt the ISSN conference a few weeks back, I had the opportunity to connect with good friends, pick the brains of some of the foremost sports nutrition scientists, talk sports nutrition strategies that work in the real world with the best sports dietitians in the country and learn about sports nutrition for Italy’s World Cup soccer players from Dr. Fabrizio Angelini (physician for Juventus) and Massimo Negro of Societa’ Italiana Nutrizione Sport e Benessere. And I soaked up every minute of it (and some sun, after all, Pensacola Beach is beautiful!). I’ll be blogging about what I learned over the next few days, but, I wanted to start with a conversation I had in the hall with Layne Norton, PhD.

I love talking to Layne because he is bursting with enthusiasm  for the many subject areas within sports nutrition. During his PhD he managed to speak throughout the country, write for bodybuilding.com and compete in bodybuilding (his wife, Isabel Norton-Lago is a personal trainer and competitor as well). His knowledge and experience make for a unique perspective on muscle, preventing loss of muscle mass and developing a person’s physique (which I’ll delve into tomorrow). But, the most profound thing we discussed that day, was the fact that there is so much nutrition misinformation out there and in reality, as Layne put it: many of them are right and many are wrong at the very same time. There are two main reasons for this:

1) Nutrition recommendations are made for the majority of people and that majority, here in the U.S., is overweight or obese and either has chronic disease or risk factors for chronic disease; and

2) Nutrition recommendations are made based on the current body of science at the time and what scientists interpret from this body of science (and Food Politics and Food Policy). And sometimes, the interpretation of the science is swayed because we don’t have the full picture (think of the changing recommendations between fat and cholesterol over the past 6 decades) or food policy influences the recommendations made (I’ll cover this tomorrow based on Layne’s presentation at ISSN).

Because of these two factors, the recommendations you hear in the news may not be right for you (think about the lower sodium recommendations – if you are an athlete, lowering your sodium intake could be dangerous). How do you know if they are or if they aren’t? Well, you can read about the subject matter you are interested in and decide for yourself or, seek the help of a dietitian who specializes in that particular area (sports, GI health, diabetes, CVD and more). The bottom line is this: nothing about nutrition is the exact same for every person.