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The Lazy Macros Approach to Diet (Protein + #800gChallenge®)

The Lazy Macros Approach to Diet (Protein + #800gChallenge®)

My philosophy towards dietary changes is to implement the least amount of work to get someone towards the goals they are after. Diet “success” comes from consistency in the long-term. Implementing too many drastic changes generally means it won’t be sustainable and therefore, we won’t see (or keep) the results.

This is some of the reason behind the rules of the #800gChallenge® (800-gram challenge). By not requiring people to eliminate any foods, we get better adherence in the long-term. In addition, the rules provide for user autonomy in making choices and flexibility day-to-day to make it a real, livable dietary intervention.

And I consider it the first step in someone’s diet. While I appreciate no single number or diet approach can be perfect for everyone, the #800gChallenge® comes in at only 500-600 calories when someone eats mixed fruits and veggies. That is significantly less than what most people are eating (particularly those that are exercising). And, there is almost universal agreement fruits and veggies are good for our health. So when people aren’t doing it, I have to ask, what are they eating?

Particularly for the active population, the next step from the #800gChallenge® is to add sufficient protein. I have dubbed this #800gChallenge® + Protein approach “Lazy Macros.”

I think the Macros Diet (where you weigh and measure everything you eat to hit certain protein, carbohydrate, and fat gram totals) is a great educational tool and is also great for those who love it and thrive with it. It certainly takes out the guesswork of how much to eat, it gets results, and it allows for any foods in the diet (hello, sustainability!). However, I don’t believe that most people (myself included), want to weigh and measure food … forever. 

Yet in our modern and busy lives, processed and convenient food is everywhere pushing our diets to (generally) be high in carbohydrate and fat. It is useful to have some daily checkpoints to keep us on track. The #800gChallenge® serves that purpose, but it is lacking any protein guidance. And protein has some pretty important uses: it is a necessary part of a diet for athletes looking to maximize strength and performance, and it helps with satiety.

So How Much Protein?

A range of 0.7-1.0 grams of protein per pound of body weight a day (g pro/lb bw*d) is a good general recommendation to build lean muscle mass, as well as prevent sarcopenia. (If you have a significant amount of weight to lose, you can use your target weight). 

But how do you know if you should be 0.7 versus 1.0? Generally, people that are smaller, less muscled, and less active would be closer to 0.7 and those larger, more muscled and more active would be closer to 1.0. But, it’s better to start at the level that best approximates your current protein intake and increase as necessary.

Suppose someone was 150 pounds; their protein intake could be one of the following:

0.7 – 105 grams of protein/day (g pro/d)

0.8 – 120 g pro/d

0.9 – 135 g pro/d

1.0 – 150 g pro/d

Generally, the 0.8-0.9 multiplier works well for those weightlifting and training at high-intensity regularly. Even for those looking to put on mass, it is not recommended to eat much above the 1 g pro/lb bw*d. Why? When you are eating that much protein, the rest of the diet generally suffers. And as protein intake climbs, plant matter intake (fiber) should also increase to attenuate the potential negative effects of protein putrifying in the colon (putrefaction). 

How to Implement

A simple strategy to hit your Lazy Macros is to split the total quantity across three main meals. This means ~270 grams of fruits and veggies per meal + 1/3 of your protein quantity (~35-50 g/meal for most people).

While you can space it however you want, the more “routine” your meals are, the less tracking you have to do. What may be considered a “boring” diet by some actually is a way to reduce decision fatigue and the overall work to track on every single number.  

Recipes, Please! 

I don’t know if I’d call them recipes; it’s more like food combining. Super simple combinations with minimal prep to get you a day of Lazy Macro success. I’ll start posting them more regularly on my Instagram channel. But, here’s one meal that comes in at 296 grams of fruits and veggies and 35 grams of protein: deconstructed tacos (lettuce – 56g, tomatoes – 130g, onions – 50g, avocado – 60g, and 5 oz. cooked ground beef).

You can scale up or down depending on your needs: 1) increase your #gramhaul by replacing the rice with cauliflower rice or some other starchy vegetable, 2) increase your serving size of any #800gChallenge item, and 3) change your protein serving.

The beef was browned in a pan with taco seasoning (2 tbsp per pound of beef). The pickled onions were made from the amazing and simple recipe at The Real Food Dietitians.

In the Lazy Macro approach, we are targeting the two underrepresented items in most modern diets: 1) fruits and veggies (#800gChallenge®), and 2) protein. By focusing on adding these two types of food, we simultaneously reduce the number of processed foods. There is only so much food and space you have in your stomach — these more healthy items fill it up before you have too much of the calorically dense stuff. And, you don’t need to weigh and measure everything; daily tracking is possible on a post-it note. That is as complicated as I want to make a dietary intervention.

Post-It Note systems are sometimes the best systems!

See my Part 2 blog post on Lazy Macros.

17 thoughts on “The Lazy Macros Approach to Diet (Protein + #800gChallenge®)”

  1. Do you count the protein in everything you eat (beans, broccoli, hot dog, steak…) or just quality protein sources (low and high fat beef, chicken, plain yogurt… basically unprocessed foods)? Where would cheese fit?

    1. Eva Claire Synkowski

      So… it’s sort of up to you. 🙂 The more meticulous you want to be, the less “lazy” it is.. and the more just straight macros it is. I’m gonna to try to address this in detail in the next blog post. But, generally, I track on things that are more than 10g+ of protein in a serving. Why 10g? Well, it’s large enough make a dent in my total protein grams, you know? Tracking on things that are like 2 or 5g are just like tracking macros.

      1. Makes sense, thanks! It explains why I was starting to feel stressed with it. It was starting to feel as intense as tracking calories.

        It was so nice to make my salad tonight and just be able to weigh all the veggies together rather than one by one and enter each into MFP.

      2. I don’t understand where the 35g of protein came from… is it weight of the beef? Because in 5 oz of groind beef there are 4g protein. Confused.

        1. Eva Claire Synkowski

          Ok, all the grams/ounce weights can get confusing. In the #800gChallenge®, it’s the gram weight of the item. For the protein target, we are looking at the protein grams in the weight of the food. In 5 ounces of cooked ground beef by weight, there are ~35 grams of protein (depends on cut/brand, etc.). Not sure where your 4g info is coming from! Maybe an incorrect entry ?

          1. Google. I googled: “How many grams of protein and 5 oz of ground beef?” Regardless of the cut, I would gave expected it to come within range but it says 4g protein. Now I think my measurements are way off. Still confused.

      3. Pingback: The Lazy Macros Approach to Diet – Part 2 – OptimizeMe Nutrition

      4. I started counting macros a few month ago because I just couldn´t get rid off some extra pounds.
        Now I know, it is really hard for me to get enough protein in and not to overdo carbs. I am vegan. Is it ok to take vegan protein powder or would you not recommend that.

        1. Eva Claire Synkowski

          Hi Astrid! Yep, that’s the “problem” with vegetarian sources of protein and protein powders can be a great way to hit protein goals. Some varieties of tofu, of course, will work as well.

      5. I know it’s not a perfect solution but what about fruit purées and pouches of purées veggies and fruits that have no sugar added? My kids love them and I sometimes will add them as a pre or post workout carb. Should/Can I count these?

        1. I think it’s good/fine/ok to eat…. but I don’t really count them for the #800gChallenge. I’m just not sure about the processing to get them in the pouch — it seems like less volume/water than if you were to eat the whole fruit. Some of the biggest value from the #800gChallenge is that the volume is filling at a lower caloric cost.

      6. Do you have non software version, I have a small studio and only have 10 members. How would you recommend to run the challenge? Thank you.

        1. Hi Aliya! I apologize for the slow response. I do not. Can you shoot me an email at info AT optimizemenutrition DOT com? All the best, EC

        1. Eva Claire Synkowski

          Hi Jen,
          With Lazy Macros, no, there is no formal counting of carbs (or fat for that matter). But of course, total carbs matter for your overall health, weight, performance. The premise is, once you eat “enough” of the fruits and veggies (#800gChallenge) and protein (Lazy Macros) there isn’t “enough” room for too many other things. Sure, maybe rice, but not rice, ice cream, chips, cookies, etc. Is it perfect? No. It’s a way to approximate quantity without doing all the work. Some will have good results, others would need to do macros.

      7. All of this just makes sense to me. I am starting the consistancy project today and will be implementing this program. I have read over the material and your thinking but the one thing I am not sure of is what my target on fat should be or if it even matters.

        1. Eva Claire Synkowski

          Well, there isn’t one. It’s “lazy” 🙂 – we don’t track on everything! The idea being, if we get enough of the good stuff (fruits, veggies, protein) then the quantity of fat/carbs “should” fall in line. Of course, there is the potential that doesn’t happen… but for some, it works well.

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