In our previous discussion, we delved into the art of calculating your macros, the essential macronutrients – protein, carbohydrates, and fats – that form the building blocks of your nutrition plan. Now that you have those personalized numbers at your fingertips, it’s time to take action and embark on a journey that can transform your metabolism and, subsequently, your health and appearance. Let’s dive into the delicious details of putting your macro knowledge into practice!
Before we embark on this culinary adventure, a few crucial tips to keep in mind:
Tip 1: Don’t sweat the small stuff. Your macro targets are guidelines, not rigid rules. Aim for ballpark figures, and remember that this is a learning process, not an instant mastery.
Tip 2: If you haven’t already, consider using an online food journal like MyFitnessPal, Cronometer, or FitBit. These platforms offer extensive nutrition databases, simplifying your macro-tracking journey.
Tip 3: Meal planning is your friend. Preplanning your meals makes it easier to hit your macro targets and avoid awkward nutritional imbalances at the end of the day.
Are you ready? Grab your food journal and let’s map out a day’s worth of delicious, macro-balanced meals! While it might take some time initially, you’ll soon be able to plan an entire day’s menu in minutes.
In our previous example, we calculated macros for someone aiming for 2,000 calories a day, with the goal of losing fat while gaining muscle. Here’s a quick recap of those targets:
- 150 grams of protein per day
- 55 grams of fat per day
- 225 grams of carbohydrates per day
Here’s how you put your macro plan into action:
1. Prioritize Protein: Start by incorporating protein-rich foods into each meal. For breakfast, you might log “eggs,” for lunch, “tuna,” and for dinner, “chicken breast.” If you enjoy a protein shake or use protein powder in a post-workout meal or snack, add that as well.
2. The Carb Crusade: Next, introduce starchy carbs like legumes, quinoa, oats, and potatoes into your meals. You’ll discover that some of these carbs also contribute to your protein intake.
3. Veg Out: Don’t forget your veggies and fruits. Aim for at least one serving at every meal to ensure you’re meeting your micronutrient needs while adding fiber to your diet.
4. Final Macros and Fine-Tuning: After incorporating all the macronutrients, take a look at where your protein, carb, and fat grams stand for the day. You might find that you’re slightly under or over your targets. Don’t fret; this is where the magic happens!
Fine-Tuning Tips:
- Protein Challenges: If your protein intake is lagging, adjust your portion sizes or choose higher-protein food options. Remember, spreading your protein intake evenly throughout the day yields the best results.
- Fiber Focus: Keep an eye on your fiber intake. Women under 50 should aim for 25 grams daily, while men aim for 38 grams. Women over 50 aim for 21 grams, and men for 30 grams. If you’re falling short, consider your fruit, vegetable, and starchy carb choices. Adding half a cup of legumes, like black beans, can significantly boost your fiber intake.
- Fat Fixes: If your fat intake is below your target, introduce healthy fats like olive oil in your salads or on your veggies. Incorporate nuts and seeds, rich sources of healthy fats, into your meals.
As you embark on this macro-based eating journey, remember that flexibility is your ally. Use your macro targets as guides, not strict rules. The more you practice, the better you’ll become at balancing your macros while enjoying a variety of nutritious and satisfying foods. It’s a step-by-step process that leads to improved metabolic health and a happier, healthier you. Bon appétit!
I NEED TO KNOW! Are you going to try tracking your own macros?
Committed to Your Success,
Keith, Michelle & More Team
REFERENCES:
https://www.healthline.com/nutrition/how-to-count-macros
https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927