If you’re doing all the right things and you still feel you’re in a plateau, it’s probably time to adjust your macros.
There are two main ways you can adjust your macros. First, adjust your macros UP. If you’ve done that and feel further adjustments are necessary, then it’s time to change your macro splits.
That’s right, it’s time to increase your macros across the board. Most FWTFL clients have increased their metabolism by developing lean, calorie-burning muscle… because of this, we need MORE fuel!
If your results have stalled and/or you’re hungry after your feeding window closes, it’s probably time to adjust up.
Start with 5% overall
Calculate this by multiplying each macro by 5% and adding it to the original number. For example, if your daily carb goal is 240g, then do the following math to increase it by 5%: (240 x .05 = 12) (240 + 12 = 252). Your new carb goal would be 252g. Repeat this for fat and protein and then aim for those new gram goals daily.
Adjust Your Macro Splits
Some people are more sensitive to carbs (again, look into FODMAPs if you feel you are), or if you feel your body does better with fewer carbs, consider adjusting your macro splits. Your original splits should have been 50/30/20 (carb/fat/protein). Try changing your goals to 45/30/25. Some people will eventually even go to 40/30/30. It’s important to listen to your body. Each individual is different, so what works perfectly for one person may not be right for another.
A Note About Protein
If you adjust protein up, just remember it’s expensive for your body to digest. It’s important to make sure you’re on a good probiotic (or regularly eating probiotic-rich foods), and eating lots of green, leafy veggies. Give your digestive system what it needs to function at its best.
Don’t Forget Your Micronutrients
We focus a lot on macros for proper nutrition, but we can’t forget our micronutrients!
Micronutrients are various chemicals found in trace amounts in the food we eat, usually referred to as vitamins, minerals, and antioxidants. Micronutrients prevent disease, slow the aging process, and help every system in our bodies function properly.
Surprisingly, it’s very easy to hit your MACRO goals without reaching your MICRO goals. You could actually hit your macros by eating all fast food, but the nutritional value would be very low if you did that. Focus on real, whole, nutrient-dense foods.
It’s vital to consume a diet rich in micronutrients. A deficiency could lead to a host of problems, including thyroid issues, mental impairment, bone loss and poor digestion. In fact, humans need more than 50 different micronutrients! That’s why we stress a whole food diet in the FASTer Way to Fat Loss®. The best sources for your micronutrients are nutrient-dense foods: vegetables, fruit, nuts, seeds, gluten-free grains, legumes and high-quality animal products.
Focus on a wide variety of these foods, as they contain different micronutrients. If you always eat the same foods, you’ll get plenty of those micronutrients, while you might completely miss out on others in the foods you don’t eat.
Nutrition is a critical aspect of your health journey, which is why it gets such a strong focus in the FASTer Way. The strategies we use will help you get your body truly healthy, and when you’re truly healthy you can exceed your expectations, meet your goals, and live your best life!
The Micro-Nutrients in Our Body
how to adjust macros
In the video below, Amanda Tress, creator of the FASTer Way to Fat Loss®, provides more information on when and how to adjust your macros.