Minding your macros?
Hi friends! How’s your day going?
Is anyone participating in Indian Food Wednesday? It’s been wayyyyy too long since I’ve joined in the fun. Just need to find a favorite place in Tucson (that doesn’t have sour dosa haha).
I woke up early to make a batch of amazeballs to take to work:
I’m taking all 4 with me because everyday someone will ask what the “little meatballs” are that I’m eating. I figured I’d share the ball love 😉
Packed lunch was the easier kind: leftovers!
2 slices of brown rice toast and leftover bean stir fry creation from the other night.
Looks kinda gross, tastes delicious.
I have to leave for a half hour, still have to make bfast, and have wet hair (we’ll see how this works out), but before I go, I thought it would be interesting to talk about macronutrients: carbs, fat and protein.
There has been a lot of hubbub going on about the Dukan Diet right now, as it’s pretty much the most popular diet in Europe. The reason why it has been in the spotlight is because they’re saying it’s the diet that Kate Middleton followed before her jaw-dropping-gorgeous wedding to Prince William.
When I first heard them talking about the Dukan Diet, I totally thought they were saying DUNKIN’ Diet. I rolled my eyes a little and thought it was similar to the Cookie Diet.
(Side note: growing up, every birthday morning my nana would bring me a pink frosted Dunkin’ donut to put a candle in and sing to me. They have a special place in my heart)
After hearing the details about the Dukan Diet, here’s what I have to say:
1. Dukan is like Atkin’s smarter brother. The diet is very Atkins-esque in the fact that it goes from 3 stages- the first being entirely protein, the second is adding more fruits and complex carbs, but the third (I like this one) eating whatever you would like, but going back to the Dukan style 1 day per week.
2. The major difference between Dukan and Atkin’s is that Dukan is very low fat. This is a more heart-healthy style of low-carb eating, because on Atkin’s they give you permission to go buck wild on fatty meats and cheeses. With Atkin’s, a double cheeseburger without the bun from McDonald’s is totally cool.
3. I DON’T advise carb restriction as a way to lose weight, which is why I’m not a big fan of Dukan (and despise Atkin’s). We need carbs for energy! I tried Atkin’s for less than a week back when I was trying to lose weight. My friends started to look like donuts and bagels, and I felt miserable. It definitely didn’t bode well with an active schedule, so I went onto the next thing pretty quickly.
4. That being said, I do prefer complex carbs over the white stuff, but believe that if you eat whole foods and have an active lifestyle, without restriction, your weight will fall where it belongs. There’s always room for some delicious homemade bread or a donut, if *most of the time* you eat the foods the earth provides us.
I do still keep a tally of carbs, fat and protein – a method I came up with that works pretty well for me. I like to make sure I have a balance of healthy fats, proteins and carbs in my diet to make sure I’m getting the nutrients I need.
Is anyone else mindful of carb/protein/fat ratios? Or do you just go with the flow? Any Atkin’s/Dukan fans out there?? It works very well for some people- I just wasn’t one of them.
I’m off to work- Hip Hop today!!!! Yay-uh.
xoxo
Gina
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I go with the flow. Being a veggie… I eat more carbs than protein… and I’m ok with that 🙂
I go with the flow. Anytime I get too focused on one area, I inevitably start to feel deprived or unbalanced. Moderation baby!
haha, “My friends started to look like donuts and bagels”… That is hilar. So true though, eh? Whatever I tell myself I “can’t” have something, its all I can think about! When I give myself permission to a small portion of something I’m really craving, I spend less time thinking about food and more time living.
Could you explain your method? I’m interested 🙂
I tried to make the amazeballs recently but just using 2 tbs almond butter, 2 tbs whey protein powder and 2 tbs unsweetened coconut. Delicious – but tiny! I ate the whole thing so it ended up being a pretty high calorie snack. What and how much mix ins do you add to get such big amazeballs?
I go with the flow — if I have a pretty carb-tastic lunch I try to balance it out with more protein/veggies for dinner. But other than that I don’t worry about it too much.
I totally agree with your views Gina, and I read about the Dukan Diet a little while ago which made me curious about who would start talking about it on the blogs first. I follow a diet that is probably higher in protein than most, but I can’t eliminate carbs altogether because it would make me so grouchy!
I too am curious about your method:)
Same!
Me too! Would love to hear your percentages fat, protein, carbs that you follow!
I totally agree with your assessment of Dukan – a key point being that it doesn’t adequately support an active lifestyle. But my understanding of Dukan is also that it doesn’t place a big emphasis on fitness (the main exercise advised being walking) – which is problematic for me as well!
Atkin’s/Dukan = bad. I tried both and it just makes you go crazy for food you can’t eat and I ended up bingeing.
I like my GF bagels and cookies too much <3
Just like you, I found that if I eat everything in moderation it does a better job at keeping my body the size/shape it naturally wants to be instead of restricting a food group. Just doesn't work for me.
Your mug made my day!! That is my all time favorite quote. I used to have it taped to my computer at the horrible desk job I used to have until one day, I had the courage to quit!
I have done the “South Beach Diet” a few times with great success! And I did enjoy it and felt great! But now I just eat what I want and try to be sure I get my necessary vitamins! I write down everything I eat, and when I feel “off” I look over the past few days and always know exactly why! Life is too short to not enjoy what you want to eat! I’d rather be 10 pounds overweight and feel good and be happy than be thinner and miserable not having what I want!
I used to cycle my macronutrients when I followed a body transformation program lifting heavy weights with interval cardio that had “high/med/low” carb days. However, this is very time consuming and generally unhealthy for the mind and spirit. Also, recording your food on a daily excel spreadsheet feels like a full time job. Now, I increase my starchy carbs on heavy fitness/running days and then keep them fairly low on yoga or relaxing days. My body naturally falls into this pattern and tells me what I should be eating that day. Oh, and of course sweets may fall on any day that I want them (in moderation 😉
My friends as work just mentioned the Dukan diet yesterday, which I had never heard of. In my opinion, diets are not going to work for the long-haul, but if you need a little “cleaning-up” in your diet for a week or two, finding a balanced, whole-food diet is great to get back on track. Have fun at work!
I try to have a good balance of everything, including the occasional dessert and I watch my portions. I don’t believe in deprivation or eliminating a macronutrient. I do love my vege’s and fruits. Have a great day.
That picture is what my breakfast looked like this morning!!! I too get donuts for my birthday!
I go with the flow, I wish all I ate was clean, but it is too much work for a full-time thing. I would say at this time in my life 70% of what I eat is clean. I do not buy any white flour foods and I feel that is a wonderful start. My worst is eating out..pizza night is the worst.
Normally I’m pretty “go with the flow,” but lately I’ve been strength training more and have therefore pumped up the protein, just to see if it gives me better results. I love carbs far too much to give them up for good, though!!
first time ever hearing of that diet!
I eat what i feel my body needs and wants, i dont follow one of those diets. The only thing i do once in awhile (not as often because i am always too hungry) is the warrior diet, where you eat light, like fruit or next to nothing, and then feast for supper. But my belly doesnt really like getting super stuffed at one time. Plus i like snacking and eating throughout the day!
Ahhhhhhhh ! I loved dunkin donuts growing up , I liked the munchkins the best though! The sprinkled little balls of goodness were my favorite ones! ha!
Have a beautiful day girl!!
I’ve been doing a Dukan Diet “experiment” this week, purely out of curiosity. I’m already at a healthy weight, but I wanted to see what all the buzz is about! I’ve done the first phase (Attack phase) for two days and have lost 5lbs so far. Obviously, you can’t live your life eating JUST protein, but it did make me realize that I definitely don’t eat enough protein-rich foods on a daily basis. My takeaway from this diet is to incorporate more protein in my diet…while continuing to have a variety of healthy foods in moderation!
I think I just read about this diet and they also use lots of sugar substitutes (aka artificial sugars)…
Have a great day at work!!
I tried Atkins for a couple times in college, then switched to South Beach for 7 months. I felt so gross on both. Got (ahem) backed up which was painful. No dietary fiber in my diet at all. Then the doc told me I had IBS and the only way to get rid of the pain was to get the fiber back. Now that I’m much older and wiser, I go with the flow. 90% of my diet is healthy and I stay active so that I have some wiggle room to eat what I want when I want. And it’s funny, when I tell myself I can eat a burger if I want, I don’t really want it.
I do make sure to get enough fruits and vegetables each day. I eat foods that are going to give me energy and not upset my tummy tumtum.
You know me – I don’t believe in restrictive diets at all! However, I have started (this week!) following a diet – low glycemic index diet. It’s super interesting, and not restrictive in the slightest. The reason I’m doing it is because I finally figured out what’s going on with me (I have PCOS) and along with PCOS comes some insulin resistance, which brings me back to the low GI. Everything is super sound, I met with a dietitian about it, and basically all it boils down to is choosing certain foods over others. i.e. Instant oats have a much higher GI than old fashioned oats, watermelon is much higher than apples. It makes a lot of sense, and so far making small choices like that (and doing 6 mini meals a day) seem to be helping a lot! Plus, it’s something I can maintain for the long haul.
Miss you, friend!
miss you too, lovely!
Haha, my mind immediately jumped to the “dunken donut” diet, too. What carb/protein/fat ratio do you aim for or suggest for fairly active individuals? I’ve recently begun to keep track and realized that my ratios are probably a bit too high in carbs (well at least for someone who doesn’t run ultra marathons).
Hip Hop, yay-uh! (<– totally read that in a Lil Jon voice, haha). I created a hip hop fitness class for one of my teaching studios recently and it's officially on the schedule as of this week–honestly it is the most fun I have ever had choreographing and teaching. It's incredamazing. So good, I had to make up that word for it. Wish we were nearby so we could trade ideas! I will need inspiration for changing it up as time goes by.
Re: nutrients, I haven't counted for a couple years now, as I got in pretty deep with the whole calorie counting whatnot, and it was a bad, bad time so for me it doesn't work to keep track. I think I would if I thought I could do it w/o being obsessive, but I find I know what does and does not make me feel good, so I must not be too far off. 🙂
i’m glad that you read it in a lil jon voice, because that’s totally what i wanted to happen 🙂 that class sounds amazing!! can i take it next time i visit? we totally need a zumba/dance party pow wow
OH-KAY! (<– please read in Lil Jon voice) 😉
How does one discover what a good ratio is for them and their body? Is it based off height and weight? Amount of exercise? Or female vs male. Please point me in the right direction of research! Thanks =)
“believe that if you eat whole foods and have an active lifestyle, without restriction, your weight will fall where it belongs. ” Exactly what I think. Always fun to read it – thanks 😉
My mom was thinking about doing the Dukan diet so I did a little reading on it. It just seems like another weird fad diet to me. Also, he encourages artificial sweeteners and allows people to count diet soda towards their 1.5 or so liters of liquid per day.
I prefer to eat what I want, mostly whole foods. I don’t keep track of carbs, fat, or protein, except maybe a mental tally (example–I’ve eaten half a loaf of bread, probably enough carbs). ha!
Not everyone has a lifestyle that allows them to burn carbs all day long – many people have jobs that require them to be at the computer many hours in the day. I agree that carbs give us necessary energy, but for me I can only have them when I KNOW I am going to be working on my feet all day. (if I want to loose weight- if you’re just maintaining maybe you can have some – but for me I have to be more restrictive to see results- I like the David Kirsch detox plan )
Your amazeballs look amazing as usual… I agree with you on the diet part, carbs are vital for energy and although Kate looked amazing that kind of diet is not something you can stick to for life!
I’ve never tried Atkins, but I have been following a very strict anti-candida diet for the past month which my Naturopathic doctor prescribed, and I’m feeling better than ever. I think it’s pretty similar to Atkins. I eat a high protein diet (organic, grass-fed, free-range, anti-biotic/hormone-free meat and fish), LOTS of healthy fats (seeds, nuts, avocado, raw & cold-pressed oils), and a TON of veggies. I’m not allowed any sugar in any form (even fruit!), no grains in any form, no legumes, no starchy root vegetables. It’s very extreme and I’m VERY excited to start eating oatmeal and lentils and potatoes again (oh dear, I’m getting hungry), but there are certainly things about this anti-candida diet that I want to keep and continue to practice in my future lifestyle. In the meantime, I’m feeling better than ever, my body is functioning better than ever, and I’m even looking leaner than ever!
I agree with this comment. I’ve had a serious weight problem my entire life and have tried every diet in the book. The only way of eating that successfully allows me to lose weight without feeling deprived is a low carb diet (I prefer a primal/paleo type diet which is very similar to the anti-candida diet described above). After about a 2 week detox from carbs where I felt insanely crappy, I started feeling better than I ever had in my life. More energy, more positive mood, sleeping better, etc and I can’t say I’d ever go back.
So I don’t believe this:
“if you eat whole foods and have an active lifestyle, without restriction, your weight will fall where it belongs. ”
because I ate super healthy (doctor monitored) for several YEARS (lean proteins, low fat, tons of veggies and fruit and only complex carbs) and couldn’t lose weight for the life of me. I ate whole foods, ran half marathons, took exercise classes and all that jazz and was still considered obese.
Different strokes for different folks I guess.
you’re right, different things work for different people- it’s up to us to educate ourselves and find what works best. glad you found the style that’s right for you!
I’m not going to lie, I have been doing phase 1 “The Attack” phase since Sunday. I am really just experimenting with my own body. I do feel horrible not eating veggies, but I am taking vitamins at every meal to help out a little. I don’t plan on doing much longer, just till Friday and then I plan on going to the next phase. I don’t reccomend it, it has been hard coming off of sugar. I didn’t even want to admit to doing it to my husband. I only plan on trying it through May. Also, I have lost 4 pounds since Sunday, but I am not sure that it’s fat. I am drinking 120+oz of water a day, and still doing my same exercise. It does leave me feeling zapped. It really is an experiment to see how my body reacts to higher protein. Of course I would rather be on the Donut Diet…… however, the best thing about the diet is cutting sugar out, I use to only eat cottage cheese with honey…like tons of honey, now I can just eat cottage cheese. Also, I am eating organic and local meats, I am very lucky to live near tons of organic farms and dairys with tons of local meats (and eggs)!
I just have to comment…Having read the Atkins book, you do know that you’re supposed to be eating veggies, right? Leafy greens and non-starchy vegetables like cabbage, broccoli, summer squash, etc. If you need help on the Induction phase visit Jimmy Moore’s Livin’ La Vida Low Carb (link: http://livinlavidalowcarb.com/blog/getstarted). He has several videos that will outline how to begin eating a lower carbohydrate diet.
“your weight will fall where it belongs”
I completely agree with this! – However it always seems to “fall” on my hips *lol* 🙂
Low-carb nachos would be total bullsh*t. That is all.
I was watching my macros for about 6 months or so and lost the extra weight (with exercise included of course). I liked it, but sometimes it was just annoying to be counting things and inconvenient. Now, since deciding not to eat eggs and dairy anymore and eat more “vegan” I don’t count at all but I think that’s a problem because now I don’t make sure I’m getting enough protein. I think about going back to counting macros but it’s just such a headache as a busy grad student.
I’m certain I’ll be the minority here, but I eat a primal(cavemanish) style diet. About 60-70% fat, 20% protein, 10% carbs(from veggies, nuts and fruit). I’ve never felt better, almost no cravings(unless I don’t get enough fat or slip up and have some sugar, too much insulin=carb cravings!), lots of energy, skin cleared up. Some people have carb withdrawal the first couple weeks(because wheat is addictive…seriously, it acts on the same receptors as morphine!!), but I didn’t. Me and grains aren’t friends, even whole grains. I think they shouldn’t be consumed at all(and there’s tons of research out there to back this up. Check out marksdailyapple.com, theheartscanblog.org or freetheanimal.com). Plus I believe the lipid hypothesis(that fat/cholesterol is bad for us) is a complete sham so I don’t buy into all that “low-fat” crap(watch the documentary FatHead…it’s life-changing).
I don’t really track my nutrients though…I did the first few days just to get an idea, but overall, for me, the high fat+protein and minimal carbs is self-limiting in terms of calories consumed. I mean, before, I could eat nearly a whole loaf bread with honey(consuming hundreds if not a thousand calories) where there is no way I could sit down and eat 1,000 calories of meat/fat…and even if I could, it’d keep me hungry for HOURS(last night I had 4 strips of bacon, some chicken thighs and broccoli(about 5-600 calories) and 15 hours later, I’m still full) whereas the heavy carb meal would leave me hungry a few hours later.
Just my experience though, others may be different! That’s why you gotta experiement with what’s best for you.
I replied to a comment above, but I am totally with you on this and the primal diet. I have NEVER FELT better in my LIFE. No crazy food cravings, no grumpiness/nausea when I’m hungry, clear skin, sleep better, tons of energy to workout/play, more positive attitude in general. Oh and it also jump started my menstral cycle after losing it on a low fat diet (Weight Watchers).
I will NEVER go back!
I agree… Paleo is where it is at! I love that I never have to count calories… i just eat meat, vegetables, fruits, seeds, nuts based meals! I have to admit, I missed oatmeal for a while, but hot chia seed pudding filled that void. Although, don’t let me fool you… I am like every normal person and have some days when I indulge in non-caveman food!
I eat this way as well–not completely Paleo since I eat some dairy. After having my baby (and having weight problems all my life) I had done *everything* to try to lose weight. I was at my rope’s end, counting calories in/out, exercising, etc. when I finally tried lowering my carb intake. I read several books and all I can say is–thank you, Gary Taubes. Why We Get Fat and Good Calories, Bad Calories changed my life. Stephen Guyenet’s blog (wholehealthsource.blogspot.com) is a good resource as well.
After lowering my carb intake (eating grassfed meats, eggs, good fats, full-fat dairy, low sugar fruit, lots of veggies) my cravings have disappeared. I’ve lost a good amount of weight, and I feel spectacular. My mood has regulated. It’s a diet I’d never thought I’d be on since I (used to) love dessert, bread, etc. But now I honestly don’t even have a taste for them, and I can’t say that those indulgences are worth it to me anymore.
I definitely keep a head count of how many macronutrients I’ve consumed during the day. Usually it’s just a guesstimate to keep my meals balanced but I must blame the fact that I am a nutrition major for this. As far as Indian food restaurants in Tucson go, coming from a fellow Tucsonan, I really love Saffron up in Oro Valley. It’s a bit far for me but I still make the trip on special occasions. And I’m not sure your experiences with other restaurants in the past but I am a fan of India Oven on Campbell. Those are my suggestions! Happy Indian Wednesday 🙂
I’m not a fan of any diet that advises carb restriction. Our bodies NEED them, plus I think I would turn into a crabby monster if I had to go without carbs. 😛
I’ve just recently gotten into Indian Food and am beginning to make my own.
Tried to punjabi chole today.. not as good as i’ve had but I’m working out the kinks! You’ve used to make Indian Food, no? Ill have to scour your recipe page!
Reader request: would you do a post on macronutrients, macronutrient ratios or portions, and how you track?
Thanks so much for a great blog!
i’m actually saving it for a future book 🙂
I’m taking an Indian cooking class tonight! How convenient that it falls on a Wednesday! 🙂
So after seeing your amazeballs (which I have been meaning to make)…I got a huge craving. I looked in my pantry and had all the ingredients:) Verdict: Holy Freaking Amazeballs! SO GOOD. I will be making this a part of my regular routine from now on. You rock Gina! Thanks so much, and love the new bloggy design btw!
awesome- i’m glad you like the ballz 🙂
I definitely go with the flow. Carbs are my baby! I would die without them!
ya know, I have yet to hear about diet. I am surprised my clients have bugged me about it yet. Thanks for sharing your thoughts on it. Very helpful indeed!
I’m definitely mindful of how much I am getting, but like you, I do not like any diet that has any bi grestriction like that. I think we can lose weight and get healthy by doing things that are a little more sane, and I think our bodies need some carbs!
I’m usually go with the flow. I feel like my body will tell me what it needs/wants, so I won’t force myself to eat a high protein meal if my body wants carbs. However, I try to balance out my macros throughout the day.
I love the “your weight will fall where it belongs”. Helps me be reminded that I do eat healthy and exercise, but I’m never going to be a skinny girl. 🙂
Very interesting – my body tends to ask me for fats, in the form of nuts and nut butters, more than anything else, but I also give it lots of fruits and veggies, a fair amount of grainy complex carbs and a decent amount of plant-based protein. I’m very active and am trying to eat more carbs but for some reason my appetite just defaults to plant sources of fat.
My stepfather went on Atkin’s for two years when I was in high school. Before he went on the diet, he was obese, nearly 350 pounds, in very poor health. He lost over 150 with Atkin’s, but once he went off the diet he gained the weight back nearly immediately, and more. One night, about year after ending the diet, he had a massive heart attack and passed away near-instantly (and in fact, it was six years ago this week). I’m not saying Atkin’s gave him a heart attack, since he was already in such poor health before the diet, but I doubt the excess of animal fat he was consuming during that period didn’t do him any favors. By the time he died at 43 years old he was tipping the scale at past 400lbs. His health battle is a lot of what inspired me to turn to nutrition and fitness as a lifestyle, because 43 is way too freaking young to die when there is so much potential ahead. I can’t get behind any fad diet in particular because I don’t think there is such thing as one-size-fits-all, and while nutritional advice out of a book is great, I think it often can dis-empower people from exploring what the health benefits are of just eating whole foods. And also, it can cause nutrient-hysteria (remember when EVERYTHING was “low-carb”? and don’t even get me started on how many times my clients say to me they’re trying to lose weight so they don’t “eat carbs”).
Woah, didnt mean to be like rambley Debbie Downer all up on your post Gina! I’m off to go make some Amazeballs to take with me to work, you inspired me 😉
Never heard of that diet! I try to make sure I’m getting complex carbs, fats, and protein at each meal, but recently I’ve been lacking on the protein so I’m amping that up.