When tracking your macros utilising a flexible dieting approach, there are some pretty common questions that pop up. We have put together a list of some of the more frequent questions we receive and have answered them below!

 

Should I limit or avoid sodium intake?

Unless you have a salt sensitivity with blood pressure issues (hypertension) there is no reason to restrict sodium. Ensure you are getting sufficient potassium daily.

Should I limit or avoid sugar intake?

In a diet moderated by counting calorie intake and tracking macronutrient makeup, sugar intake should be limited by your carbohydrate intake such that you are reaching all of your daily macronutrient goals, as well as fibre and getting sufficient micronutrients. Unless you have pre-existing medical conditions such as insulin sensitivity or diabetes, in which case you should discuss this with a medical professional. If you are concerned about your fructose intake, limit sugar to no more than 100g/day.

Do I count fibre separate to carbohydrates or is it included? 

Fibre holds an energy value, although not the same as a gram of carbohydrates, it should be included in total carbohydrate intake to ensure you are not exceeding your daily needs.

Should I track supplements too?

Ideally yes, most if not all supplements hold an energy value, therefore it is important to track these accordingly for optimal accuracy in tracking. You should track anything with an energy value.

Is it possible to eat too much fibre?

Yes, eating too much fibre can potentially lead to micronutrient deficiency and gastrointestinal upset. Stick to the recommendation of 10-13g of fibre per 1000 calories and you will be fine.

Should I replace the calories I have burnt from exercise?

Unless the exercise exceeds the activity level that you indicated when you used our calculator, then you should NOT replace the calories burnt from exercise as your current activity levels were accounted for in your calculation.

I eat clean/paleo/vegan/vegetarian etc., can i still do flexible dieting?

Yes! Flexible Dieting places no specific restrictions on food choice or preference so anyone can utilise a Flexible Dieting approach whilst also adhering to guidelines of other diets such as paleo, vegan and vegetarian to name a few.

I had a binge on the weekend, should I change my macros?

You have two options here:

1. Take the amount of calories that you went over and average it out over the next two weeks and subtract the average from each day. eg. 600 calories over your daily calorie amount means you’d need to eat 42 calories less each day for 2 weeks.

OR

2. Just get back on track! If you get back on track immediately, and say you end up with 14 days in a row on track, then you’ve only gone over each days calorie budget by 42 calories. This is a very insignificant amount, taking daily fluctuations in energy expenditure into account, the damage from the binge is probably next to nothing.

Why don’t my calories and macros equal the same when I add in all my food on my app?

Many entries in the MyFitnessPal app are innaccurate and the calories and macros do not match up to the actual product, you may have added an innaccurate food listing which is causing the discrepancy between calories and macros. Ensure that each time you add a new product, that the calories and macros match that of the label.

Is it better to do workout day macros and rest day macros or just the same macros everyday?

This comes down mostly to preference. If you prefer to eat more on workout days then having two sets of macros is perfect, but otherwise it won’t make a difference to your progress. This is also discussed further in the calorie/carb cycling section earlier.

Should I pay closer attention to macros or calories? 

Macros are simply divided from the overall calories. By paying attention to macros, you are inadvertently paying attention to calories however both are important to understand.