Hello lovelies!

 

This blog is superseding the last post “Intro to Macros.”

 

Many people contacted me regarding my last post on macros and were very interested in learning even more about the flexible dieting world that I decided to go more in depth and answer the common questions that were asked. I’m going to start out by answering the common questions as this may help you understand the process better and then go more into detail about the specific macros themselves.

 

Question 1 – What do I track?

Everything. If you’re in the game of tracking macros you need to track every single thing that is passing your lips. You may not think a handful of nuts really needs to be tracked because it is so small but a handful of nuts is around 16 grams of fat, 8 grams of protein, and 8 grams of carbs.

 

Question 2 – How do I know how many grams of each are in the food I’m eating?

To start out, I HIGHLY recommend downloading MyFitnessPal and simply scanning the label of things and abiding by the portion sizes. The app already has a database of information but unfortunately, a lot of it is incorrect because anyone can add information, right or wrong. I would also recommend getting a food scale for measuring things like your protein and nuts. Scales are crucial to precise tracking and they are cost friendly to. Here is the link to one of the food scales I have! Only $11 on amazon!

Food scale – https://www.amazon.com/AccuWeight-Digital-Multifunction-Capacity-Tempered/dp/B013WU0CZW/ref=sr_1_5?ie=UTF8&qid=1508256634&sr=8-5&keywords=food+scale

 

Also, for getting more information regarding macros in food without nutrition labels this is an awesome database!

Data base- https://ndb.nal.usda.gov/ndb/search/list

 

Question 3 – How do I track food when I go out to eat?

Most restaurants have a nutritional guide available online! If they don’t, going with a lean protein and veggie is always safe!

 

Question 4 – How to I know what my macros are?

This is based on several varying factors (height, weight, age, goals, activity level, etc.) and these number are constantly changing! Feel free to email me and we can discuss what your goals are and I would be happy to provide you with Initial macros totally free! Just fill out my contact form and include in the notes section that you’re interested in tracking macros and I will email you! Also, feel free to include any other questions you may have!

 

 

 

Now let’s talk more about macros and what they do! There are 3 main macro nutrients, Carbs, fats, and protein. Alcohol is a considered a macronutrient as well but not one that is commonly tracked.

 

Protein – What does it do?

Well, adequate protein intake will help build muscle and/or prevent muscle loss if you are in a calorie deficit.  It controls appetite and helps you feel fuller longer.

It also requires more energy than other macros for your body to digest, thus effectively burning more calories gram for gram through the digestion process.

The densest proteins are found in – Meats, seafood, tofu, dairy, protein supplements.

 

Fat – What does it do?

Fat is an essential nutrient that our bodies require to live; it assists in vitamin absorption, hormone regulation, and brain function. You need fat to burn fat.

Fats commonly come from certain fish, butters, oils, nuts, full fat dairy products and more.

 

Carbohydrates – What do they do?

Carbs are stored in the liver, brain, blood and muscles as glycogen. Our bodies use carbohydrates for energy.

 

All macronutrients contain calories. Vitamins and minerals, while are essential, do not. Always make sure you are getting enough of those too. I take a multi vitamin a day!

You do not need to be a calorie freak when it comes to tracking. What I mean is, don’t let what we call “flexible dieting” run your life. Just do your best to stay within 10 g of your projected macros.

As always, feel free to contact me at any time with questions you may have! I remember what it was like when I first taught myself to track macros and it is honestly very confusing at first!

 

L