Macros for a Low Carb Diet
What’s are best macros for a low-carb diet? Technically, a low-carb diet is one in which you consume less than 26% of your calories from carbs. So, if you consume 2000 calories per day, then you would consume 520 calories per day from carbs or roughly 130 grams of carbs per day. If you consume 1800 calories per day, you would consume 468 calories from carbs or 117 grams of carbohydrate per day.
But let’s back up for a minute. Are you sure you want to go on a low-carb diet? Studies have yielded mixed results when it comes to this style of eating, so let’s evaluate the pros and cons.
Balanced Macros vs. Low-Carb Diet
Most of the benefits you gain from adopting the macro diet come from the fact that you are getting a balance of nutrients. That is, you’re getting adequate amounts of protein, fat, and carbs. Doing so helps you maintain your energy throughout the day, build and repair tissue (like a muscle!), and feel full and satiated all day long.
When you decrease your intake of any nutrient below recommendations provided by nutrition experts, you shortchange yourself of balanced nutrition. Generally, experts advise that you consume 45%-65% of your calories from carbs.
But many people still prefer to decrease their carb intake for various reasons, often weight loss. It’s true that some studies have shown low-carb diets to be successful short term. However, many other studies have questioned the effectiveness of low-carb diets over the long term. The trick is to find a plan that works for you. If a low-carb diet is sustainable for you and you are able to reach your goals while following it, then you may not be inclined to change it.
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Choosing Carbs on a Macro Diet
Personally, I’m a fan of a truly balanced macro diet. I don’t go low-carb because I’m a runner and a cyclist, and I need energy! But I am careful about the carbs I choose. Whether you are doing a low-carb macro diet or a balanced macro diet, you will benefit from choosing carbs that are full of vitamins, minerals, and fiber.
So, where do you find these carbohydrate foods? Check out the produce section, freezer section, and middle aisles of your grocery store and look for:
Whole or frozen fruit
Fresh or frozen veggies
Green leafy vegetables
Nutrient-rich starchy vegetables (like sweet potatoes)
Whole grain bread or pasta
Wild or brown rice or grains like tempeh, quinoa, or farro
There are countless options to choose from. In general, you’ll benefit from choosing carbs that are closest to their whole form. That is, they are less processed. Foods made with refined or enriched grains are going to be less nutritious.
We cover carbohydrates on the macro diet in Macro Diet for Dummies. I provide grocery shopping lists and go into detail about how many carbs you should consume each day. Pick up a copy and follow me on Instagram and Facebook to learn more about your optimal carb intake on the macro diet.