Macro’s…what are they and how do I track them? You might have had this exact thought at some point in your life. Macro-nutrients (Macro’s) are simply tracking the amount of protein, carbohydrates and fat that you are consuming. Learning what works for your body and how to balance them, I believe is crucial in understanding how much of what foods you are eating. I ask my clients to track their macro’s a couple of times a year. For sure in the beginning of their weight loss journey and again when they plateau.
How do I track my macro’s?
I like to use a couple of different app’s. “My Fitness Pal” app is one way to track your macro’s. This app allows you to customize what percentage of protein, carbs and fat you want to play with in your diet. A lot of body builders I’ve talked to, might try out a 40-40-20 (40% carb, 40% protein, 20% fat). They’ll eat low fat foods, drink protein shakes, eat meat and egg whites, eat oatmeal and vegetables. You’ll need to put whatever it was that you ate, in the app so it can be calculated. I know it’s a lot of extra work but I ask that you do this for 2 weeks straight just to get a picture of what you’re eating.
This might blow your mind, but I like to start my clients on a 70-20-10 ratio (70% fat, 20% protein, 10% carb). I do this for a couple of reasons. 1. It really makes them become aware of just how many carbs they were eating before. While it might feel restricting at first, it produces some quick results for most of them so they decide to keep on going. 2. It eliminated unnecessary sugar and flour from their diet and gives them a focus on healthy fats and whole foods. Understanding that they need to be eating more healthy fats like avocados, olives, coconut oil, walnuts, olive oil etc, greatly helps their brain (and body) feel satiated and reduces cravings. Once they are on a split like this for a couple of weeks, I might allow a little more carb back into their diet by taking it to 60% fat, 25% protein, 15% carb and inching it up from there if needed. I want to always make sure they are getting 90g of healthy, clean protein each day.
there is another app called “Stupid Easy Keto” which is quick and easy when tracking. See which one works best for you. Both are FREE unless you upgrade.
Does this work for everyone?
Well, I haven’t yet met a client who was willing to go all in on this, that’s its failed on. Having said that, I think it’s always best to discuss any dietary changes with your doctor before changing anything you’re doing. They know your body better than I do. I don’t feel that this way of eating is dangerous in any way though, in fact, a lot of diabetes and cancer patients will eat this way to help heal their bodies. Make sure you’re eating enough food until you are full but not stuffed.
What kinds of foods will I be eating?
Protein (grass-fed, organic, wild caught fish), nuts & seeds (assuming you don’t have an allergy), healthy fats (as mentioned above), lots of fresh organic vegetables and fruits (preferably low glycemic like berries and apples), whole raw dairy (if tolerated). You need to understand that a lot of people are actually sensitive to dairy even though they claim they are not and their doctor has checked them out as okay to eat dairy. I would still cut dairy out of your diet if you’re not getting the results you want. I know it’ll be hard but I can’t think of anything more important than your health. You have nothing really without it.
What if I refuse to track macro’s but still want to lose weight?
Okay then…here’s what you do…GIVE UP FLOUR, SUGAR & DAIRY. That should do the trick. (Did I lose you?). Be extremely diligent about not putting either of those three things in your diet. You can still use maple syrup or swerve as a sweetener for some foods, but certainly don’t use it everyday. You won’t need to. Your palette will soon be trained to be satisfied with veggies, fruits, protein & fats.
Still having problems after doing all that? Go get your blood tested. Do a food allergy panel, thyroid panel, hormone panel. Talk to a Naturopath doctor. I know for sure you’ll get the answers you’re looking for.
If you need someone there to hold you accountable, hire a health coach. I know a good one wink wink!