There are lots of so-called “diets” out there. Maybe you’ve tried one or ten and have lost a few pounds but then gained it all back within no time at all. That’s why we, here at Jada Blitz Training, believe in macronutrient dieting. It’s not another “diet,” rather it’s a way of life. Flexible dieting or IIFYM (if it fits your macros) is simply the counting of macronutrients (protein, carbohydrates and fat) to meet a body composition goal. For example, those who lift weights everyday and maybe want to lose 10 pounds versus those who incorporate a lot more cardio in their routine and are looking to build muscle, will have different macronutrient goals to reach.
Macronutrients are any of the nutritional components that are required in the human diet in relatively large amounts: protein, carbohydrate, fats (minerals such as iron and zinc are classified as microminerals – and calcium, magnesium, and phosphorus are macrominerals). Fiber is also a macronutrient and is important for proper regulation and satiety. Each macronutrient has a role to play, and is needed in different quantities depending on your goals, metabolism, training history, and many other factors.
Another important note about flexible dieting, is that there are no good or bad foods. You can eat whatever you want as long as it fits your macros.
Here’s the breakdown of macronutrients to help you better understand how your personal daily allotment is calculated:
- 1 gram of protein = 4 calories
- 1 gram of carbohydrate = 4 calories
- 1 gram of fat = 9 calories
It can be challenging to weigh out your food and get it down to the gram for every meal, all of the time. Once you get started on this eating lifestyle, you’ll get used to it and begin getting better at eyeballing portions. But to start, make sure you bring your scale around with you and don’t be embarrassed about it, but learn to embrace your new lifestyle!
Here are a few tips to get you on the right macronutrient path:
- Plan your day ahead of time:
Planning out your meals the day before can save you time the next day when it comes to prepping and can help to ensure that you don’t overeat. It may be a good idea for you to even use MyFitnessPal as an effective tracking app on your phone, and plug in all of your meals the day beforehand.
- Don’t go overboard at breakfast:
Some people are either their hungriest at the start of the day, or choose not to eat because breakfast nauseates them or they just aren’t hungry. Whichever way you feel, we ALWAYS suggest you eat something first thing in the morning to get your metabolism off and running for the day.
However, if you eat too much for breakfast, it can set you up for issues throughout the rest of the day. Here’s another reason why planning out your food the day beforehand is easiest.
- Eat more of what you need versus what you want:
While we encourage you to eat whatever foods you would like to, while sticking to your macronutrient goals, if you try to stick to necessary foods (high in vitamins and minerals that are nutrient dense), then you’ll typically be able to eat larger quantities of food and feel more satisfied.
But reach for that brownie if it fits your macros! The more you deprive yourself of certain foods, the more difficult it will be for you to live this lifestyle.
- Log it before you eat it:
This goes along with plan you foods out the day before. Track your foods in MyFitnessPal or through Jada’s newest virtual partner, Avatar Nutrition. Avatar Nutrition is your online coach to help you reach your fitness goals and can accurately recommend what your macronutrient numbers should be each day, based on your lifestyle.
- Make sure you have variety in your diet but all is portioned out:
Eating the same thing everyday, just like doing the same exercises day after day, can cause you to plateau. So, eat different foods every so often but make sure they are portioned out accordingly!