What Not to Eat on a Macro Diet? Your Guide to Smart Nutrition

October 6, 2025 •

4 min read

While the principle of 'If It Fits Your Macros' (IIFYM) suggests no food is strictly forbidden, a study showed that ultra-processed foods can lead to weight gain even when calorie- and macronutrient-matched against unprocessed meals. Understanding what not to eat on a macro diet is crucial for maximizing nutrition and achieving health and fitness goals.

Quick Summary

Beyond just counting numbers, success on a macro diet means limiting ultra-processed foods, unhealthy fats, refined carbs, and empty calories to prioritize overall health and nutrient density.

Key Points

Prioritize Quality: Focus on nutrient-dense whole foods instead of processed or junk foods, as food quality matters more than just macro numbers.
Limit Bad Fats: Cut back on saturated and trans fats found in fried foods, processed meats, and high-fat dairy to reduce health risks and improve cardiovascular wellness.
Avoid Refined Carbs: Steer clear of sugary drinks, white bread, and pastries, which offer little nutritional value, cause blood sugar spikes, and provide poor satiety.
Track Empty Calories: Be mindful of alcohol and other empty-calorie sources, as they provide calories without beneficial nutrients and can easily derail your progress.
Embrace Whole Foods: Aim for the majority of your calories to come from whole foods like lean proteins, complex carbs, and healthy fats to ensure you get adequate vitamins and minerals.

Beyond the Numbers: The Quality of Your Macros

A macro diet, short for macronutrient diet, involves tracking your daily intake of protein, carbohydrates, and fats. The popular 'If It Fits Your Macros' (IIFYM) approach suggests that as long as you meet your numerical targets, any food is fair game. While this flexibility can prevent feelings of restriction, it can also lead to poor food choices that hinder progress and overall health. The key is understanding that all calories are not created equal. A diet filled with nutrient-sparse, processed foods can impact satiety, energy levels, and long-term health outcomes, regardless of whether it technically fits your daily numbers.

Unhealthy Fats to Avoid or Limit

Not all fats are beneficial. While healthy unsaturated fats from sources like avocado, nuts, and olive oil are essential, unhealthy fats should be severely limited on a macro diet. These fats offer minimal nutritional value and have been linked to increased risk of heart disease and other health issues.

Trans Fats

Trans fats are a major concern. These are industrially produced fats, often found in highly processed and fried foods, and should be avoided entirely. The World Health Organization attributes thousands of deaths annually to trans fat intake. They are commonly found in:

Fried foods (e.g., french fries, fried chicken)
Baked goods (e.g., crackers, pastries, cookies)
Margarine and vegetable shortening

Excessive Saturated Fats

Saturated fats, primarily from animal products, should be limited to under 10% of your daily calories. While moderate amounts are not inherently bad, overconsumption is linked to higher LDL ('bad') cholesterol. Foods high in saturated fat include:

Fatty cuts of red meat (e.g., bacon, sausage, fatty beef)
High-fat dairy products (e.g., whole milk, butter, some cheeses)
Some tropical oils (e.g., coconut oil, palm oil)

Processed and Refined Carbohydrates

Carbohydrates are your body's primary energy source, but their quality is crucial. Refined carbs are highly processed, stripped of fiber, vitamins, and minerals, and often contain added sugars and unhealthy fats. This leads to rapid spikes in blood sugar and less lasting satiety. For sustained energy and better health, these should be limited.

Here are some processed carb sources to limit or avoid:

Sugary drinks (soda, sweetened teas, energy drinks)
Baked items (pastries, cookies, cakes)
White bread, white pasta, and sugary cereals
Packaged snacks and sweets (chips, candy, fruit snacks)

Empty Calories and Alcohol

Empty calories are calories from foods and drinks that provide little to no nutritional value. On a macro diet, these foods use up your allocated numbers without contributing to your overall health or satiety.

Alcohol, in particular, is considered a non-essential macronutrient with 7 calories per gram—more calorie-dense than protein or carbs, but devoid of nutritional benefits. Alcohol consumption can hinder your fitness goals by affecting recovery, sleep, and potentially leading to weight gain. When consuming alcohol, it's best to track it carefully and in moderation, preferably opting for options with fewer mixers.

Foods to Avoid vs. Better Alternatives: A Comparison

For a clearer picture, here's a comparison of common food choices on a macro diet:


Foods to Limit / Avoid	Macro-Friendly & Nutrient-Dense Alternatives
Processed Meats (e.g., salami, hot dogs)	Lean Protein (e.g., chicken breast, turkey, fish, lentils)
Sugary Drinks (e.g., soda, juices with added sugar)	Water, Herbal Tea, Black Coffee
Fried Foods (e.g., french fries, fried chicken)	Baked or Grilled Foods (e.g., sweet potato fries, roasted chicken)
Baked Goods (e.g., pastries, cookies, cakes)	Whole Grains (e.g., oatmeal, quinoa) or Fruit
Candy and Sweets	Fresh Berries, Greek Yogurt, Dark Chocolate
White Bread/Pasta	Whole Wheat Bread/Pasta, Brown Rice
Full-Fat Dairy (if high in saturated fat)	Low-Fat Dairy, Cottage Cheese
Fast Food Meals	Homemade Balanced Meals

The Problem with a "Dirty Macro Diet"

The phrase "If It Fits Your Macros" is often taken to an unhealthy extreme, known as a "dirty macro diet," where individuals prioritize hitting their numbers with junk food. While your body will process the macronutrients, it will lack the essential micronutrients, fiber, and phytochemicals needed for optimal health. This can lead to micronutrient deficiencies, poor satiety, and can negatively impact mood and overall wellness, even if weight loss is initially achieved. The goal should be to fuel your body with quality ingredients, not just fill a calorie quota.

The Final Word on Smart Macro Nutrition

The macro diet is an effective tool for managing nutrition and achieving body composition goals, but its success hinges on the quality of your food choices. While no food is absolutely off-limits, the most successful and healthy approach is to primarily consume whole, nutrient-dense foods. By consciously choosing to limit processed carbs, unhealthy fats, and empty calories, you can meet your macro targets while ensuring your body receives the vital vitamins, minerals, and fiber it needs to thrive. The vast majority of your plate should be filled with lean proteins, complex carbs, and healthy fats, leaving room for occasional, mindful treats, rather than using junk food as a primary strategy. This balanced approach is far more sustainable and beneficial in the long run.

For a balanced approach to eating and macro ratios, consult the guidelines provided by the Dietary Guidelines for Americans.

Frequently Asked Questions

IIFYM, or 'If It Fits Your Macros,' is a flexible dieting philosophy where no food is strictly forbidden. As long as a food fits within your daily protein, carb, and fat targets, you can eat it. However, this approach is best used with a foundation of nutrient-dense whole foods.

Processed foods are often calorie-dense but nutrient-poor, lacking fiber, vitamins, and minerals. They can lead to poor satiety and higher calorie intake over time, and research has shown they can contribute to weight gain even when macros are matched with whole foods.

Alcohol contains 7 calories per gram and should be tracked carefully as it has minimal nutritional value. For best results, consume alcohol in moderation and be mindful that it can affect recovery and sleep. It's often best to swap some of your daily fat or carb macros to account for the alcohol calories.

No, not all fats are bad. Healthy fats, like unsaturated fats found in avocados, nuts, and olive oil, are essential for hormone function and brain health. It is the unhealthy trans fats and excessive amounts of saturated fats that should be limited or avoided.

A macro diet doesn't technically have "cheat meals" since all foods can be incorporated in moderation. However, excessive 'cheating' can lead to poor food quality overall and can hinder progress. It is better to view it as a flexible plan where treats are accounted for, not an excuse for unhealthy weekend binges.

Empty calories come from foods that are high in calories from sugar and fat but provide little to no vitamins, minerals, or fiber. Examples include soda, candy, chips, cakes, and other junk food.

No, ignoring micronutrients is a major pitfall of poorly executed macro diets. A successful macro diet involves choosing high-quality, nutrient-dense foods (like fruits, vegetables, and whole grains) to ensure you meet both your macro and micronutrient needs.