Stop focusing on macros, start focusing on food quality

Related Posts

  • Top 5 fitness myths fitness science muscles diet exercise5 FITNESS MYTHS THAT WON’T GO AWAY

    You have surely heard some of them before – there is something special about them – they simply won’t go away. If you’re new to dieting, it’s easy to fall for the myths. Fitness myths Read more…

  • Can Insulin help you build muscle?

    “Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. No “bro”, it isn’t. Insulin is a hormone that tells your body’s cells to use Read more…

  • Casein protein before bed

    My parents used to tell me to drink a lot of milk. I never understood why, til I found out that milk was made up of two types of protein, casein and whey (okay, that Read more…

  • creatineProtein Timing – Does it matter?

    This systematic review compared how consistently between-meal protein supplementation resulted in changes to lean mass, body fat, total body mass, and the ratio of lean to fat gains, when compared to with-meal protein supplementation. Both Read more…

Stop focusing on macros, start focusing on food quality

Stop focusing on macros, start focusing on food quality

“You should eat more protein”. “Stay away from carbs”. We’ve all heard it. How much truth is there to these claims? Well it all depends on your goals! Are you preparing for a physique competition or photoshoot? Do you just want to live a healthy lifestyle? We are lost in the fitness industry’s promoted slogans, forgetting what we are eating and living for.

Now the facts: Sigal Sofer et al. published meta-analysis 2015 covering food consumption, timing, and macronutrient importance on well being and obesity prevention. Data from over 5 years showed following results:

1. No matter which macro you emphasize in your diet (protein, carbohydrate or fat), you won’t gain weight al long as you are in a caloric deficit or isocaloric state.

2. All diets stated above showed similar results in reduction of visceral, hepatic bodyfat (%) and lean body mass preservation.

3. High carb evening meals vs eating carbs evenly throughout the day didn’t matter. If anything, carbs at night led to higher satiety levels.


On the other hand, some points need to be made clear. The study still shows that timing of food plays a role on body weight regulation and disease prevention, as, for instance, larger breakfasts have shown positive effects on biochemical markers for diabetes. Also, diets like the Mediterranean or DASH diets have been shown to be beneficial for comparing hypertension and other cardiovascular/metabolic diseases. The benefit from these diets probably comes from FOOD QUALITY and not macros. So shift your focus! What is a quality food? Check out the link in the bio to learn more.


Sigal Sofer et al. Nutrition Targeting by Food Timing: Time-Related Dietary Approaches to Combat Obesity and Metabolic Syndrome Adv Nutr March 2015 Adv Nutr vol. 6: 214-223, 2015

Article by team EBT member @ed_someday_doctor, senior medical student and future resident in sport‘s medicine and clinical nutrition.

Stay Updated

With the latest science updates. We don’t spam! 

By clicking on subscribe you agree to our Privacy PolicyTerms & Condititions