Does anybody really know their macros?

(Rocky B) #1

I’ve decided tracking is a waste of time. I have found significant discrepancies in the numbers found on the various tracking sites and apps. Fat and protein in particular vary widely especially on cuts of meat. For example, one site says 4 oz.(113g.) of rib eye steak has 32 g. of protein and 14 of fat. Another site states 19 g. protein and 21 g. fat. So, which is it? I realize they are averaging but those are sizable differences.

With such large variations it’s impossible to know what you’re actually getting. Very frustrating when trying to meet one’s macro goals. I wonder if my 1 pound a week average weight loss is due to eating more than I know, especially protein?

I have depended on tracking (including calories) because my system is still broken and hunger/satiety signals don’t present themselves unless I really overeat and make myself uncomfortable. Any words of wisdom would be greatly appreciated.

(Tricia) #2

I track my calories and macros, and I understand the discrepancies! I always enter the nutrition info manually. The only time I use the data base for any food is when I go to a restaurant, and I know it’s probably wrong, but I use it as a guide only. I try to keep as close to my macros as possible.

(Rocky B) #3

I’ve been lazy and used the database numbers. But when you look at a steak how do you know how many grams of fat and protein it has? I can see obvious differences in the marbling and edge fat from one piece of meat to another but I don’t know how to quantify it.

(Tricia) #4

Sometime it has a nutrition label.

(Tricia) #5

I’ve asked to see the nutrition labels when I order from the deli. Maybe ask butcher?

(Aimee Moisa) #6

Luckily for my tracking abilities the protein/fat content of a piece of meat I hate meat fat so I cut it all off before cooking and search the database for “lean cut”.

Unluckily for my keto diet I hate meat fat so I cut it all off before cooking.

You can probably guess I eat lots of avos, olive oil, butter, and bacon grease.

(Rocky B) #7

I have discovered through buying from different sources that some meat fat is delicious and some turns my stomach. Oddly, the stuff I don’t like comes from an organic grass fed beef rancher locally. The fat taste reminds me of the smell of a barnyard. The stuff from Safeway’s grassfed offerings I love.

I do all the others as well but have to be careful with the avocado due to the carbs.

(Aimee Moisa) #8

According the MFP & the USDA food search website avos have high fiber too so if you’re counting net carbs it’s only a couple carbs per medium avo. Are you counting all carbs instead and that’s why you have to stay away?

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(Rocky B) #9

I count total carbs, not net carbs. At least for now. About 8 years ago I worked with a gastroenterologist on my diet. He had me restrict my carbs to less than 20 but allowed unlimited high fiber non-starch veggies. He said they were free and I didn’t even need to track them. I ate no other source of carbs. After an initial loss of 22 pounds I plateaued for several months. I decided to start tracking the veggies’ carbs I consumed. I discovered after a couple more months that I only lost weight when I ate less than 20 total carbs. Hence, I ignore net carbs and count the full amount.

However, since getting into keto I now see the importance of limiting protein. My previous diet called for high protein to make up the for the loss of carbs so that may have been a factor. I am now experimenting to see if I can actually count net carbs and not all of them.

#10

I fear I’m starting to sound like a broken record… But in case you aren’t familiar with my posts, I’ll offer my suggestion.

An alternative to weighing food and calculating macros is to track BG response to meals. Pricking a finger a couple of times a day isn’t fun, but its quick, simple, and the information is specific to your body. There’s no guesswork.

Today I had half a pound of deli roast beef, a diet soda, a handful of almonds, a couple spoons of PB. I have no idea what the macros were. My 1 hour postprandial blood glucose BG was 100, which is typical for me in a meal without many carbs. If I had consumed the potato chips, it would have risen to about 125.

After you’ve figured out your specific carb threshold, it’s no longer necessary to continue taking readings unless you like the feedback or are experimenting. Recheck from time to time, because response changes as our metabolism improves.

#11

I track periodically to check carb creep. But I don’t sweat the details of fat and protein for that exact reason, too much conflicting info.

(Chris) #12

Lion: what’s a macro?

(less is more, more or less) #13

Dr. Westman is skeptical on “net carbs.” He says, in his classic, understated, Midwestern style, that it is essentially marketing. Having done Atkins 10 years ago, “Net carbs” was another word for “backsliding.” I’ve been total carbs, and will remain so, until clinical trials prove the concept is legitimate.

(Rocky B) #14

Although I haven’t been diagnosed with T2D I suspect I’m there. My fasting BG fluctuates anywhere from 116 to 136 after a 16-18 hour fast. After eating it often drops 10 points or so but like today, went up to 156 after 2 hours.

I go for a blood draw tomorrow and see the doc next week. It should be an interesting visit. Not only to see my numbers (full metabolic panel and fasting insulin) but my doc has no clue about keto. He weighs more than I do. I hope to start educating him.

(Rocky B) #15

Well said and thank you.

(karen) #16

I tihnk the idea behind net carbs is that - at least in the US - carbs from cellulose and soluble fiber are included in the total carb count, but they actually contain no macronutrients the body can access, they pass through the digestive tract and out of the body inert. There is some question about whether this is actually true or whether the gut biome will break down some fiber to the point where it directly or possibly indirectly makes a difference.

I’m much more skeptical about the concept of “resistant starch”.

(less is more, more or less) #17

Doctors may be afraid, but they’re not stupid. Two years ago, my general doctor said I was obese. When I asked for a diet suggestion, he recommend the standard “CICO, fruits, veggies, less meat, yadda x3”

This year, after my yearly, he removed that diagnosis and said he’s heard a lot of positive commentary and science on LCHF.

He is fit, but, I hope, he may steer his next clinically obese patient in the right direction.

(Brittany Buffa Cece) #18

I always find that scanning the product is the most reliable

(Michelle) #19

Most food that people eat on keto are not packaged. At least those I know. Produce sizes vary. Heck, I can buy three similarly sized avocados and one will have an enormous pit making it smaller. Meat varies based on the amount of marbling.

(Randy) #20

15 months keto, and I’ve never counted “any” macros.
Many people would be bored by my food choices, but I like keeping it simple.

Coffee
Eggs
Meat (could be anything)
Low carb veggies
High fat dairy
Hot sauce.

I IF between 18 and 22 hrs most days. And eat as much as I need to feel satisfied.

Tracking would be drudgery for me. In 15 months I’ve lost 113 lbs and dropped my HbA1c from 6.0 to 5.5.