Tip Garbage Macros Garbage Physique Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Diet & Fat LossEating Tip Garbage Macros Garbage Physique Calories matter of course but if you' re meeting your macro numbers with junk food you' re in denial Here' s why by Eric Bach January 7, 2019April 5, 2021 Tags Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Tips When it comes to losing fat, calories are your first priority. However, food quality also matters. So even if you're hitting your macros while consistently shoveling burgers, fries, and ice cream into your face, pay attention. First off, food composition and quality affects a number of different things. Highly palatable, highly processed foods are going to be digested faster and increase ghrelin production a lot more than nutrient dense, less processed foods. In other words, you'll be hungrier and have more cravings with junk macros. Not only that, but sugary, processed carbs like ice cream, bread, and other packaged foods are going to spike insulin a lot more than things like veggies, potatoes, rice, and other sources of carbs that are closer to their more natural state. And while spiking insulin isn't a bad thing if it happens around your training sessions, consistently spiked levels of insulin can create insulin resistance and make building muscle and losing fat more difficult. Lastly, eating high-quality foods greatly decreases the risk of f*cking up your diet. As shocking as it is, nutrition labels in the United States are legally allowed to be off by as much as 20% (1). That means that if you're eating something that, according to the label, has 300 calories, it could actually have as much as 360 calories. And the more ingredients or complex a food is, the greater the chances of it being off. The simpler you keep your foods, the less likely you are to add in extra calories without knowing it. Reference Freuman, Tamara Duker. "When Nutrition Labels Lie," U.S. News & World Report, 21 Aug. 2012. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Eating Tip You Need More of this Amino Acid New research on this so-called non-essential amino acid shows that it not only fixes up joints, but it extends your lifespan too. Feeding the Ideal Body, Nutrition & Supplements, Protein, Tips TC Luoma October 15 Eating Tip Eat This Before Bed and Stay Lean Eating before bed may disrupt fat metabolism... but not if you eat this. Here's the new science. Nutrition & Supplements, Performance Proteins Chris Shugart October 6 Eating 4 Big Protein Mysteries Finally Solved How much protein should you eat per meal, per day, and during diets? And what kind of protein is best for gains? Answers here. Nutrition & Supplements, Performance Proteins TC Luoma January 9 Eating Top 20 Herbs & Spices for Super Health Add these to your foods to lose fat, fight disease, control stress and more. Curcumin, Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Superfood Mike Sheridan April 13