There’s a LOT of confusion over which macronutrient ratio is the healthiest for short-term AND long-term weight-loss..
With the low-carb community demonizing carbs, it’s shoving people away from complex carbs, which are what the healthiest and slimmest populations primarily ate!
If you don’t already know, a macronutrient is a substance required in relatively large amounts by living organisms. We have three macronutrients, carbohydrate, protein, and fat.
When you eat plant-based, your macronutrient ratio will heavily favor carbs, which is good because world-renowned nutritional scientist T.Colin Campbell PhD. (Author of The China Study) has stated that the ideal macronutrient ratio for humans is 80% carbohydrate, 10% protein, and 10% fat. He’s discussed that we all have the same digestive system, so the saying “everyone should find a ratio that works for them” doesn’t make sense to him.
Dr. Campbell has conducted the world’s largest and most comprehensive studies over the linkages of nutrition and disease. Over his years, he has found that the longest living populations (which were some of the slimmest) ate primarily plant-based diets with a macronutrient ratio that heavily favors carbs.
For instance, the Okinawan population was one of the healthiest populations to live during the 1900’s. Believe it or not, before Okinawa become “Westernized” (they became flooded with American fast-food chains), 96% of their diet was plant based. With 90% of their diet being whole foods, only 6% of their diet was processed plant foods.
This gave them a macronutrient ratio of 9% protein, 85% carbs, and 6% fat, which follows the recommended nutrient guidelines of the T. Colin Campbell, PhD., Caldwell Esselstyn, John McDougall, MD., Neal Barnard, MD., Michael Greger, MD., Michael Klaper, MD., and many more!
I talk about their lifestyle in my Okinawa’s Secret To Longevity blog post.
If you’re confused on how you can achieve a ratio like this, Cronometer is a great app to help you with tracking calorie and nutrient information of the food you eat (the web version is FREE). All you have to do is set your desired macro ratio and start logging your foods for a day or two and you’ll have a good idea of the metrics your hitting.
And if you’re wondering, you definitely don’t have to count calories, but you should at least log a few meals to get a good idea of the ballpark you’re in, it’s seriously so easy!
All in all, you should do your best to hit at least 70% carbs. This is what will optimize your diet for your weight-loss goals! I usually eat around 70%-80% carbs on most days and the only times I fall short is when I’m eating too many nuts, peanut butter, and avocados HAHA. Once you log your foods a few times, you’ll get a good idea at what your pitfalls are, and you’ll be able to easily fix it.
If you’re primarily eating whole foods, you shouldn’t have much to worry about unless you’re drenching your foods with oils and dressings.
That’s really all you need to know about optimizing your macronutrient intake for weight-loss!
If you’re wanting more information about macronutrient ratios, please let me know. This was one of the popular sections of my Going Vegan e-book, so I decided to make a blog post and video post over it. With all of the confusion over carbs, I have a feeling that I’ll have a lot more content about carbs in the future. I’ll do anything I can do to help people make the realization that the healthiest diets are high in complex carbs.
That is the main takeaway from this post!
I wish you the best of luck. And if you have any questions, be sure to contact me and subscribe to this website with the form below. I’ll do everything I can do to help you!