Macro Resources

I want to be able to come back to this article in the future and be able to provide many macro resources for you guys. I was thinking of how I wanted to approach this article, and whether I wanted to give you bloggers to follow, books to buy, or evidence based literature. I decided that something that isn't talked about much is what the literature actually says. I get this question SO much when I will say something and the girls on my team will ask "Do you have any reading on that?" and I LOVE LOVE that they ask me this. That means that they are critically thinking about the approach that I'm taking and want to learn more. That's awesome! Most of the time I'm like "uhhhh lemme go look and see if I can find it" because I don't save near enough of these.

macro resources

Every article that you read should be evaluated. I'm not saying that I think I'm some scientist that can evaluate literature to the n-th degree but we were taught in pharmacy school how to effectively evaluate literature based on many different parameters. I will say that I'm sharing articles that I believe to be well written, but I have not critically in depth evaluated them and anything that you read on a blog, you should do that for yourself.

Just for reference, a double blind placebo controlled trail is really going to be what you want to look for when looking at the way the study was performed.

If you see something in reference to nutrition on the internet, you should always ask yourself why. I wanted to provide some reading based on common questions that come up, so let's get started with these macro resources.

I'm going to provide them as click through links that will pop up in a new window so that you can easily come back to my blog for the next! YOU HAVE A LOT OF NERD READING TO DO FOLKS!

Basic Macro Knowledge:

Macronutrients as sources of food energy

Protein Requirements:

Protein Considerations for Optimizing Skeletal Muscle Mass in Healthy Young and Old Adults

Food Timing:

This is a meta analysis is where they compile many different studies on a particular topic and combine them together to create stats on a final judgement. A meta analysis is considered to be a level below Randomized Controlled Trial but there is still so much variability when doing a meta analysis that it's not considered as strong. I think this is a freakin AWESOME article though because it really lets you look at so many different studies.

If you scroll to the bottom of this article, you will find all of the references which is literally just a gold mine of articles to read on macro related topics. HOT DOG RIGHT! ;)

Nutrition Timing by Food Targeting: Time Related Dietary Approach to Combat Obesity

Percentage of Macro Ratios:

I love this one, and that is states also that there really isn't a lot of evidence based literature on the topic that extend beyond one year (I do think that's plenty of time though to figure out if a ratio is working well or not though). I do have to put in a plug for bio-individuality in that this is not looking across races because that does make a significant difference in the enzymes that we have to be able to break down different foods (we all know that there are certain areas of the world that practice very carb heavy diets yet still appear to be slimmer).

Comparison of Weight Loss with Different Compositions of Fat, Protein and Carb

Does the macro approach work?

When most people think about "macros", they immediately think about whether or not they can eat the cakes and cookies that they have been shamed to eat their entire lives. This all comes down to glycemic index of carbs. If you get into nutrition, you learn that when something has a lower glycemic index, it has a stable response on your insulin levels, and these are "healthy carbs". The higher ones are the ones that we are taught are "bad for us."

This first link doesn't have the full article, but it does show comparisons of low, medium, and high glycemic index carb diets with similar protein intakes and the results were the same.

The effect of three different ad libitum diets for weight loss maintenance: a randomized 18-month trial.

Again, the article can't be read in full unless you have a membership, but this shows again that glycemic index does not matter for weight loss..

Effects of Carb Quantity and Glycemic Index on resting metabolic rate and body composition during weight loss

And one because it's hilarious-->

I found a study that looked at patients with cardiovascular disease that were told to eat their regular diets with an additional 40g of oats per day. They were all tested after for many parameters (total cholesterol, LDL, Triglycerides, HDL, fasting glucose) and guess what they found? The oats did not cause a reduction in any of these. HAHAH! DUH! You have to change other things. You can't just add some oatmeal to the end of your day and expect to change your health. Lord have mercy, did we need a study to tell us that?

I don't want to overwhelm you and give you something that you can actually work through and read, so I'm going to stop here. I want to come back later and add some on the topic of metabolic adaptation and reverse dieting. Make sure to subscribe below so that you can know when new fun things are happening! In the next two weeks, I'm going to release a new free resource library that you will only have access to if you are on the mailing list so you won't want to miss out on that either! :)

Do you have any favorite macro resources?

P.S. I do have an e-book inclusive of all of this information and more-if you'd like to find out more click HERE

Make sure to check out the Macro Resources Tab as well for more info!

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