Eating an ancient diet means eating an ancestral diet. This means grains, refined sugar, seed oils and processed foods are out. Fruits, nuts, vegetables, healthy fats, and good protein sources are in.

Do you have to track Paleo macros? Not necessarily, but you may want to consider it.

For example, tracking macros (and calories) can help you avoid overeating. Walnuts may be a Paleo approved food, but stapling a large bag of walnuts is not a wise weight loss strategy.

Just because cavemen didn’t log macros doesn’t mean we shouldn’t. Logging food helps you stay accountable to your health goals.

In this article, you’ll learn the what, why, and how of macro tracking on the Paleo diet and its more restrictive cousin, AIP (autoimmune protocol). Continue Reading.

What are the correct macronutrient ratios for the Nostalgia Diet?
There is no “correct” macronutrient ratio for the Paleo diet.

Technically, any combination of foods (meat, fish, nuts, fruits, vegetables, tubers, eggs, etc.) that are recognized by the Paleo Diet are fine. Check out this Paleo Diet shopping list to see which foods qualify.

For example, you can eat a high-carb Paleo diet (lots of sweet potatoes), a high-protein Paleo diet (lots of meat and fish), a high-fat Keto Paleo diet (lots of healthy fats plus protein and veggies), or some combination. You can even oscillate between these eating patterns on a daily or meal-by-meal basis.

But that doesn’t mean every macro strategy will deliver the same results. Some people may thrive on a high-carb “Paleo” diet, but others may be perpetually hungry as they slowly gain weight.

The solution is to try different macro strategies. Let’s explore why.

3 Reasons to Track Macros in Paleo
Some people thrive in Paleo without thinking about macros at all. They intuitively eat the right amount of food, consume enough protein, and don’t need the extra motivation to seal that bag of dark chocolate almonds.

But most of us would benefit from some macro tracking. Here’s why

1: Weight Management

If you’re trying to lose weight, consider logging your meals. In one study, participants who kept a daily food log lost twice as much weight as the control group.

The simple act of logging reduced the number of big meals. No need to diet to lose weight.

But wait, you might be thinking, shouldn’t Paleo be an intuitive way to eat? Our ancestors didn’t need to log their diets to stay lean and exercise.

It wasn’t needed. But our ancestors didn’t have unlimited access to food either. They wouldn’t eat an extra scoop of dairy-free ice cream at 9pm.

But we might, so we need extra motivation and accountability to avoid temptation. That’s where your trusty Carb Manager app comes in.

2: Maintain and Grow Muscle

Like to be muscular? Then prioritize protein intake.

Protein contains amino acids (like leucine) that are needed to synthesize muscle protein. Without amino acids, it’s impossible to build or maintain muscle.

The RDA for protein is 0.8 grams per kilogram of body weight, but studies show that active people need 1.3-1.6 grams. For a person weighing 140 pounds, they need 80-100 grams of protein per day.

To make sure you’re getting enough protein, track your macros for 1-3 days and watch your results. You may find that your protein intake is somewhat inadequate.

3: Metabolic Health

Tracking macros can help control blood sugar and insulin levels. Why? Because different macros (fats, proteins, and carbohydrates) have different effects on blood sugar.

Fats have less of an impact. Carbohydrates do not.

Why do low-carb diets help with type 2 diabetes? They limit the macros (carbs) that raise blood sugar the most.

AIP and AIP Macros

Autoimmune therapy (AIP) is a more strict form of Paleo therapy. Specifically, it is a Paleo diet free of eggs, nuts, seeds, coffee, and lycopene.
The goal of AIP is to reduce unwanted immune activity (aka inflammation) by eliminating autoimmune “trigger foods.” Eliminating these trigger foods helps the damaged gut heal. (Leaky gut is at the root of diseases such as irritable bowel syndrome, celiac disease, and Hashimoto’s disease).

Why is it important to track macros for AIP? Because adjusting macros reduces inflammation, which in turn reduces autoimmune symptoms.

For example, a keto AIP diet can capitalize on the anti-inflammatory effects of ketosis. Additionally, cutting out carbs can reduce bad bacteria in the gut.
Excessive intake of fructose (fructose) can also be a problem on the AIP diet. It can lead to gut issues and may affect blood sugar regulation in some people. Keep track of your macros to make sure your fructose intake is at a tolerable level.

Another consideration for people with autoimmune diseases is food sensitivities. If you are diligent about tracking your meals and any accompanying symptoms, you can better determine which foods are causing problems.
Determining Your Paleo Macros

Which Paleo diet macro ratios are right for you? It will take some tweaking to find out.

First, realize that most Paleo diets are relatively low-carb diets. This is a natural result of eschewing grains, legumes, and refined sugars.

The initial Paleo macro ratio might be 25% carbs, 25% protein, and 50% fat. From there, you can make adjustments based on your health goals and personal comfort level.
If you exercise a lot (like an endurance athlete, for example), consuming more carbs may allow you to perform better. But then again, you probably won’t.
If you’re trying to lose weight, improve metabolic health, or reduce inflammation, consider dropping your carb intake to 5-10% of your daily calories. Keeping carbs low can unlock the benefits of the keto diet.

Regardless of how you handle carbs and fats, keep your protein in the 20%-35% range. Your lean muscle will appreciate it.

Tracking Your Paleo and AIP Journey
Tracking macros sounds like a pain in the ass. Great, one more thing to add to my to-do list.

This is why most people don’t do it. The hassle factor seems too high.

But these people haven’t tried the Carb Manager app. They haven’t joined the 3 million health-conscious people in the Carb Manager community.

With Carb Manager, macro tracking is a snap. Simply log your meals (start typing in a food and it pops right up) and the app does all the heavy lifting for you. Macros, micros, calories, and more are all presented as if a strong team of advisors were at your service.

And that’s not even the half of it. You can also customize your diet (“Paleo Macro Calculator” anyone?) ), track intermittent fasting windows, set calorie goals, enjoy our collection of Paleo diet recipes, and more.

Our ancestors didn’t have a carb manager, but you do. You’ve come to the success of the modern diet.