How to count macros

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Slide 1: 

©2012 De Novo Nutrition Counting Macros:A “How To” Guide

What are Macros? : 

What are Macros? Macronutrients; used to make ATP Protein: ~4 kcal/gram Carbs: ~4 kcal/gram Fiber: 0-2 kcal/gram Fat: ~9 kcal/gram Alcohol: 7 kcal/gram

What is the benefit of learning? : 

What is the benefit of learning? Ultimate liberation on a diet (YOU choose the foods YOU like) A skill that is beneficial for a lifetime Helps you avoid getting guru’d into the idea of magical foods It is now easier than ever with smart phones and apps

What do you need to get started? : 

What do you need to get started? Well….Macros to use A reliable, accurate food scale that measures in grams (I prefer digital) A macro tracking program, app, excel spreadsheet (I use fitday PC) FOOD!

Constructing your days : 

Constructing your days If you are brand new to this, it will take a little bit of time You must first become familiar with general food composition (more info next slide) Pre-planning is always helpful, so try to construct your days ahead of time if possible

Constructing your days;How to hit your numbers : 

Constructing your days;How to hit your numbers Protein: Supplements, Fish, Lean Beef, Turkey, Ham, Pork, Chicken, Eggs, LF Cottage Cheese, LF Greek Yogurt, FF Cheese, FF Cream Cheese, Milk Carbs: Cereal, Pasta, Bread, Fruit, Veggies, Grains Fat: Nuts, Oils, Nut Butters, Avocado, Mayo, Salad Dressings, Marinades, Coconut, Fat from Eggs and Meats *Note: this list is not comprehensive

Making it all fit : 

Making it all fit If you use up your carbohydrates too quickly: Protein: May need to avoid dairy sources of PRO Fat: May need to stick to eggs, meats, oils If you use up your fat too quickly: Protein: Use egg whites, FF dairy protein sources, fish Carbs: Most fruits/veg/grains good

Examples: : 

Examples: You have 10 g Fat, 5 g Carb, and 50 g Pro left for the day. You could choose: Fat: 1 tsp. Canola Oil (5 F) Carb: 1 c Broccoli (5 C, 3 P) Pro: 5.5 oz. Boneless Chk Br., Cooked (5 F, 47 P) You have 4 g Fat, 30 g Carb, and 41 g Pro left for the day. You could choose: Fat: n/a Carb: 5 oz. Baked Potato w/skin (2 F, 29 C, 3 P) Pro: 25 gr FF Greek Yogurt as topping (1 C, 3 P) 6.5 oz. Orange Roughy Cooked (2F, 35 P)

Tips to hitting your numbers and staying satisfied : 

Tips to hitting your numbers and staying satisfied Choose low cal, voluminous foods Rice Cakes, Puffed Wheat, Popcorn Sugar Free Jell-O Shirataku Noodles Alternative Dairy (almond, hood milk) High Fiber Low Carb Tortillas Low Cal/Cal Free Condiments Walden Farms Syrups/Dressings/Dips Mustard, Horseradish, Low Sugar Ketchup Herbs/Spices

Thanks for watching! : 

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