There’s one very common macro tracking mistake that can turn even the most well intentioned tracker into a spiral of despair. It’s a mistake that happens even when you feel like you’re doing EVERYTHING RIGHT. It keeps you from getting the results you’re working hard for, and it’s something I did for YEARS…

The mistake? Eating more calories than you think you are. And the worst part? It can happen with the most subtle of things, so it can be difficult to pinpoint HOW it’s even happening. So in this blog we’re diving into some of the ways this happens and what you can do to avoid it.

If you want to read the deets, you’re in the right place! 

If you want to watch my YouTube live on it instead, you can check that out here.

Alright, it’s time to save yourself a major headache in your weightloss journey and talk about one of the most common culprits to unintentionally overeating: those sneaky devils called sugar alcohols. You know those delicious fit-chick protein ice creams? I LOVE them. But if you pay closer attention to the labels, you’ll notice that oftentimes the calories and the macros don’t actually line up. And it’s because of the sugar alcohols. Let’s start with an example of one of my favorites in which the nutrition label for the whole pint looked like this:

  • 350 calories
  • 14g fat
  • 56g carbs
  • 20g protein

You’re probably thinking, DAMN – 350 calories for a pint of ice cream?! Where can  I get some?” (Target, the answer is always Target). But the problem? Those calories and macro numbers don’t add up. We know that each gram of fat is 9 calories and each gram of protein and carbs are 4… which would make the entire container 430 calories. Which is 80 calories MORE than what it says. So how the hell did they get to 350?! 

They counted the sugar alcohols as carbohydrates (because they’re essentially a type of fiber) but then took them out of the calories. The reason for this is because of the idea that calories from fiber aren’t completely digestible, which leads us into our next area of trouble… Net Fiber.

First off, net fiber is a DEATH TRAP. It comes from the idea that net fiber is more important than total fiber because fiber isn’t fully digested. Studies estimate that people only get about 50-80% of carbohydrates from fiber, so there’s been a trend where people don’t count all of the calories from it. But we have GOT TO STOP thinking this way. You can overeat SO MUCH FOOD if you’re only counting net fiber.

In our example of the protein ice cream, that alone had 80 calories not listed on the nutrition label. If you were to eat one every day of the week (no judgment, I could easily slam one in a night) you could quickly become 500+ calories over your goals for the week. And eating this much extra on a regular basis will without question take you out of your calorie deficit and impact your progress. So while it’s true that you can’t digest 100% of a carbohydrate that is super fibrous, the bottom line is that there’s no way for you to really know how much YOU can actually digest. So when it comes to your weight loss journey it’s important to err on the side of caution. Track fiber as if you were getting 100% of the calories from it to avoid unintentionally overeating.

If you’re eating normal run-of-the-mill food, everything will be pretty damn close with your macro tracking. It’s when you start getting into the super fitspo things like low-carb tortillas, and high-protein-low-sugar-but-packed-with-flavor gummy bears. A good rule of thumb is to remember with this macro tracking mistake is that if it looks too good to be true, it probably is. This does NOT mean you can’t still enjoy these things, but you will want to double check the labels to make sure there aren’t any calories left unaccounted for. One very important caveat – this is NOT me telling you to check every single nutrition label. It’s not about becoming neurotic in your attempts to be PERFECT at macro tracking, it’s about being informed. So take this tip into account when you’re eating foods with red flag labels like:

  • Only 3g Net Fiber!
  • High Protein and Low Carb

Being aware and mindful of misleading nutrition labels will help you break out of the frustrating cycle of this macro tracking mistake and feeling like nothing works for you. I know you’re working SO hard to lose weight, and I hope this blog helps you uncover some areas that might be accidentally holding you back. For more tips related to this topic, checkout my blog How to Have a Mindful Weight Loss Journey (& Stop Blaming Sugar).

diet, cardio, weight loss, diet stopped working, magic formula, can't lose weight, macros, quick weight loss, fast weight loss, online fitness coaching, online trainer, personal trainer, low calorie diets, lose weight, losing weight