Exercise your mind and body

Posts tagged ‘Macro Counting’

IIFYM Flexible Dieting


IIFYM we have cookiesMorning y’all,

In Nov 2014 I posted a blog about Macronutrients.  Here’s the link for that post if you’re interested to read it.

https://marisaskitchentalk.wordpress.com/2014/11/03/macronutrient-and-my-skinny-biatch-friend/

Well I did it for a few days and dropped it like a hot potato. It’s was difficult to maintain. So I went back to low carb and I’ve been struggling ever since and I haven’t lost any weight in the process.

Now I feel I have a better understanding of Macro dieting and I can see that my calories were too low back in Nov when I tried it.  I’m still in the learning process but I’m doing much better so far, I’m on day 4 and I’m excited for whats to come.  I’m still keeping my carbs low, (wheat doesn’t agree with me) my carbs are mostly from fruits & veggies, I don’t even crave bread or pasta.  I do love my Zoodles though 🙂

Basically Macro Counting is eating a chicken wrap, protein bars and the occasional pizza, with of course my grilled chicken, egg whites, fruit, and spinach salads. Getting in my nutrients but fitting in foods I love and cravings when I need too.  It is doable without eliminating food groups and going through fad diets!  It’s made to fit your body, it’s not a one size fits all diet.
Trust the process and stop looking for the fastest results possible, it takes time and consistency no matter what method you choose to do at the end of the day.if-it-fits-your-macros-IIFYMWell to make things simple I came across this awesome macronutrient calculator.
http://macronutrientcalculator.com/

Here’s what my Macros breakdown for a low carb diet with 1790 calories per day intake.

Protein 45%    (201 grams per day)  (27 grams per meal)
Fat         30%   (60 grams per day)  (8 grams per meal)
Carbs    25%    (112 grams per day)  (15 grams per meal)

I went even further and calculated what I need for 3 meals and 2 snacks for the day.  I used Fitwatch calories per meal tool.

https://www.fitwatch.com/calculator/calories-per-meal

3 MEALS PER DAY, PLUS 2 SNACKS

Suggested meal sizes for eating 1790 calories a day, using a ratio of 45% protein, 30% fat, 25% carbs, by eating 3 meals and 2 snacks.

Meal 1: Breakfast 448 calories (50g protein, 15g fat, 28g carbs)

Snack 1: 224 calories (25g protein, 7g fat, 14g carbs,)

Meal 2: Lunch 448 calories (50g protein, 15g fat, 28g carbs)

Snack 2:224 calories (25g protein, 7g fat, 14g carbs,)

Meal 3: Dinner 448 calories (50g protein, 15g fat, 28g carbs)

Fitwatch also has a weight loss target calculator, so for fun I entered my digits and it calculated that I should reach my goal weight by Feb 1, 2016 That will be a 30 lb loss.  Keeping my fingers crossed and I’m giving it my all, hopefully there won’t be too many distracts along the way. 

Macro-Cheat-Sheet

 

Banana Pancakes IIFYM


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Ingredients

2 large bananas, ripe to overripe 
2 eggs
Cinnamon, dash
1/4 cup fresh blueberries

Serve with maple syrup, butter, whipping cream, fresh berries

Instructions
In a mixing bowl,  using a fork mashed bananas and an eggs.
There should be chunks of bananas to make fluffy pancakes.
Add cinnamon.
In a frying pan, cook mini pancakes over a medium low heat. 1 or 2 tablespoons of batter is enough for each mini pancake. 

(I made large ones and they were too delicate to flip, so mini size was perfect.  there’s no pics of the mini’s cuz the fam at them all…LOL)

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