OBSESSED with this Rainbow Cauliflower Rice which is so yummy and SO easy to make!
Ingredients make 4 servings:
🍚425 riced cauliflower (usually 1 bag)
🌈 1 chopped red bell pepper
🌈 1 chopped orange bell pepper
🌈1 chopped yellow bell pepper.
🌈1 chopped green bell pepper
🌈1/2 chopped red onion
🍚🌈Season with garlic salt and pepper and sauté everything for 6-8 minutes in a nonstick pan and enjoy immediately or make for meal prep (like I did 😃) and have throughout the week 😋🙌
Excited to say I’ve been experimenting with some new content where I make a basic recipe with protein and veggies and then show you guys how you can add in more carbs and fat 😃 this is typically how I build my meals for the week and I’ll focus on having higher carb meals around my workouts and higher fat meals at other times of the day to help with satiety and getting in those healthy fat nutrients🤗 First up is chicken fajitas!
The base of this recipe is 12 oz chicken and 4 sliced different color bell peppers marinated in a SUPER EASY Spicy Lime Sauce
The Spicy Lime Sauce is made from 1 tbsp olive oil, 1 tbsp cayenne, 1 tbsp minced Garlic, 1 tbsp cilantro, and lime juice from one lime. I mixed everything and then tossed my sliced peppers and chicken in it. If you’re not a fan of a lot of spice, then you could take out the cayenne and maybe just add a little mild chili powder 😉
I baked my chicken and peppers for 25 minutes at 400 degrees (my chicken breast was pretty thick so if yours is thinner then you could do less time) this sheet pan then yields three servings 4 oz chicken and a little over a cup of peppers😋
To make a higher carb meal, I simply added some 90 second Mexican Rice from Market Pantry from Target👌🙌 I also added a little NF Greek yogurt as a sour cream replacement to help tame the heat 😅 There’s TONS of 90 second rice options out there that can make this meal simple or you could keep it more traditional and make some rice yourself 🙂 You could even do Rainbow Cauliflower Rice with this chicken to make it lower carb and more veggies!
To make a higher fat meal, I made lettuce tacos with romaine hearts and added a Wholly Guacamole Cup 🥑
Both were SUPER delicious, satisfying, and fueling in their own ways 😃🤗 Bookmark this for a family dinner, party, or your next meal prep! I split the rice into 3 portions which comes out to 3/4 cup below, and then 1 mini guacamole cup would go for each of the higher fat meals! You could also do just fresh avocado or half a guacamole cup if you wanted to bring the fat grams down!
“When is it time to stop a fat loss phase?” “How and when should you reverse diet?” 2 questions I got a few weeks ago that I thought have similar answers so I’m combining them here and giving my very personal example of why I waited too long to stop my weight loss phase and first reverse diet.
(*Note: Majority of the beginning of this post is copied from My Journey to Balance as I found it relevant, you can read about why I initially gained weight and more about my journey here)
Top left photo is me at my lowest weight in November 2016, I had lost 40 lbs by doing a program with extreme measures which required me to be eating extremely “clean” and low calorie and not allowing myself any flexibility to eat anything that I didn’t cook. I was also doing hour long spin classes 10 times a week! To get to my lowest weight, I had secluded myself from events or I would eat all of my meals prior to any event I needed to go to, or worse…bring tupper ware with me to restaurants. I was starving and tired all of the time. I would spend the little energy I had in the gym. I remember not going to my boyfriend’s birthday event because I just didn’t have the energy for it. I had smiled through the suffering because I thought it was necessary and was so proud of myself that my “will power was so strong”. And these measures did (of course) lead me to my goal because I was in a severe calorie deficit, BUT I’ve learned since through my education and continued experience with myself and clients that those extreme measures were completely unnecessary and that fat loss CAN happen with a moderate deficit that’s not detrimental to your physical or mental health.
But back then I was naive and “happy” because I had reached my goal weight, but I was tiny with no energy from overexercising and under eating, and probably the worst part was that I had reached my goal weight a week before Thanksgiving…so I went into the holidays being at my goal weight but with NO IDEA how to maintain it. The program I had done didn’t come with an exit strategy, so I thought to keep the weight off I must have to continue what I had been doing. I knew I could relax “a little” so I let up on just doing spin 5 days a week and then went into the holidays continuing to “eat clean” during the week, but then on the weekends/parties would eat and drink everything in sight. Then I would add in more cardio because “I needed to burn off those weekend calories,” it was a never ending cycle for two months. I was unhappy and felt lost, and entered 2017 with the thought “I can’t live like this forever…there has to be another way”…
Regardless of feeling lost with being so unbalanced with training and nutrition, I did genuinely like to exercise and eat high nutrient foods but I just knew the way I was doing it wasn’t a sustainable lifestyle. I had inspired my friends and family to want to adapt healthier habits too and saw them losing weight, which inspired me to want to be a Personal Trainer and Nutrition Coach. I was also anxious to learn more about training and nutrition so that I could learn how I was going to be able to keep off my weight loss for life! I signed up to receive my Personal Training Certification through National Academy of Sports Medicine and was told I could do the courses from February to June in 2017. I was so excited! But too anxious to wait a month to start learning about how I was going to maintain my weight loss in a healthy way. So I hit up google searching “How to maintain weight loss after drastic dieting” and my search results eventually led me to a method called “Flexible Dieting”.
I learned that flexible dieting isn’t necessarily a diet but a lifestyle in which you eat high nutrient foods 80-90% of the time and then have “fun foods and drinks” the other 10-20% of the time. The point of this is to develop a relationship with food in which NOTHING is off limits but EVERYTHING can be enjoyed in the right moderation, and one of the best ways to implement this I learned was through tracking calories and macronutrient (protein, carb, and fat) intake. I remember seeing people on Instagram living the “If It Fits Your Macros” lifestyle enjoying pizza, beer, and cake and staying lean! This is what I had been looking for! A REAL SCIENTIFIC SOLUTION TO MAINTAINING WEIGHT LOSS! A way to enjoy life and not gain back the weight as long as calories were accounted for.
I had been inconsistently tracking my calories since my drastic weight loss with the calorie goal of 1200 (which is pretty much what My Fitness Pal gives everyone in the beginning) and the inconsistency with eating low calorie during the week and then binging on the weekends actually led me to gaining weight from 123 to being 131 lbs in January 2017. I had been following a high protein and fat diet with low carbs (because I had been under the impression that the carbs and sugar in grains, fruit, and dairy caused weight gain) so I set my calories at what I thought would be more sustainable at 1350 and my macro % at a more balanced 40% protein, 30% carbs, and 30% fat. I kept those numbers for 2 months and was able to maintain my weight and eat anything I wanted as long as it was within my calorie and macro goals. I was elated because I felt a little less stressed about food, but at the same time I was finding myself limited because my calories were still pretty low so I couldn’t really enjoy much of anything. And I had seen other women online who were lean but claiming they were eating 2000 calories a day! I thought “HOW?!” So I continued to do research and came across the term “Reverse Diet” termed by Dr. Layne Norton.
I learned that Reverse Dieting is basically the opposite of regular dieting. In a regular diet you decrease calories and increase cardio to lose weight, whereas in a Reverse Diet you slowly add calories in and decrease cardio in an effort to get your body used to consuming more calories after being in a calorie deficit. I read everything about Reverse Dieting and using tracking macronutrient intake as a way to successfully do it, and even though I was terrified that increasing calories and decreasing cardio was going to make me gain weight, I was so desperate that I trusted the science and just went for it. I slowly increased my calories through adjusting my macronutrient intake by mostly increasing carbs, decreased my cardio, and adapted progressive strength training to my workout routine, and I watched my body change ( I was becoming stronger AND leaner) and I watched my mental health towards food really change because nothing was “clean” or “dirty”, food was food, everything came down to portion sizes in order for anything to fit my macros.
I started my Reverse Diet eating roughly 1,350 calories and doing 5 spin classes a week, I ended it eating 1,800 calories (30% protein, 40% carbs, and 30% fat) doing 1 spin class a week and strength training 4 times a week and I actually lost body fat through this process. (Above middle photo is April 2017 at 131 lbs and right photo is May 2017 127 lbs) Yes, you read that right! I lost weight EATING MORE AND DOING LESS CARDIO! My body had been in a deprived state so when I started treat it right it flourished off of that! And building fat burning muscle through progress strength training gave me that toned and leaner look I had always wanted.
The big takeaway from my story is that reaching a fitness goal or maintaining the physique you have once you reach that goal DOES NOT need to happen through drastic measures. And it really shouldn’t. Taking drastic measures to reach a fitness goal are unnecessary and while they may lead to someone maybe having less body fat, it can also lead to them feeling isolated, being terrified of food, and/or addicted to exercise. Keeping your physical, mental, and social health is key to long term happiness and success. So if you’re doing some extreme measures right now to reach a fitness goal, I would say to stop/pause and do a reverse diet. This way you can get in a healthy and stable place and find from there how to continue towards your goal in a way that is realistic and doesn’t put your health or life in jeopardy. I waited WAY too long to do my first reverse diet, but that was mainly because I just had no idea that I could eat more and move less and relatively maintain my weight loss. I’m sharing my story with you because I don’t want ANYONE to go through what I did. We are all worthy to love, respect, and nourish our bodies and we can’t let chasing the number on the scale control our lives or lead to measures that our detrimental to our health.
The 3 circumstances that it’s time to stop a weight loss phase and do a reverse diet are:
It’s important to note that when you do a reverse diet you will be adding in more calories so your body will be then holding onto more water due to higher sodium intake. This is NORMAL! This is OK! Fluctuating up from your lowest weight by a couple pounds doesn’t mean you’ve lost your results! It’s just showing that after being in a deficit that you’re now providing your body with more nutrients 🙂 And I know you probably received many compliments from your weight loss which is SO exciting! But this could lead you to think if anything changes then everyone will just think you let yourself go and that you failed at keeping the weight off, but literally NO ONE can tell a few lbs in weight variance except the scale! If your weight fluctuates up a few lbs I can almost guarantee that your worst fears WON’T come true: your spouse will NOT leave you, you WON’T get fired from your job, your friends will NOT stop being your friends, your family will NOT disown you, and all of your clothes WILL still fit; if any of these do happen then that spouse, job, friend, family member, and clothes are a POS and you are worthy of better!
Everyone is different but my general recommendation to Reverse Diet is to look at whatever you’re currently doing and to slowly add in calories and decrease cardio. Unless you have a reverse diet meal plan, then the easiest way to accurately reverse diet with minimal fat gain is by tracking your calories and macros of whatever you’re currently eating and see what you need to increase it. If your protein is already at an adequate amount (.7-1g per lb of body weight) then you can focus on just adding in more calories from carbs and fats. I’d suggest to add in 10g of carbs and 2g of fat about every 4-7 days and to add in the carbs around your workouts to help your body get used to the increase in carbs. Remember, carbs are our bodies main source of fuel! If you were used to having 40g of carbs for pre and post workout and then adding in 10g of carbs for the day, then I would suggest changing your pre and post workout carbs to 45g each. As you’re adding in calories, you will want to weigh yourself to see how your weight fluctuates so you can get an idea on when to stop, like I stated above, the scale WILL initially fluctuate up with the increase in sodium but it will level itself out! Your weight should come back down after a few days and then you can do another increase. Everyone will be different in how big of a jump from their deficit they will need to make in order to be back to their body’s calorie maintenance which is why it’s good to consider other factors besides your weight in deciding if you’ve reached an adequate maintenance calorie goal: Are you feeling more energized? Are you feeling more satiated? Are you feeling less stressed about food? Listen to your body and it will let you know when it’s feeling fueled 🙂
For decreasing cardio, whatever you’re currently doing decrease it by 20%. Example: if you’re doing 5 cardio sessions a week then go down to 4. Or decrease the time/miles if you like working out however many days a week. Also switching in strength training for cardio will help your body use the calories it’s getting to build muscle (which will help burn more fat!) This was how I lost weight/fat through my reverse diet because I increased my strength training with my increased calories. Get to a place with your workouts that they’re not something you HAVE to do but something you WANT to do. Be realistic on how you actually enjoy moving your body and do that!
I want to just take a moment to mention the hard truth that is: Reaching your fitness goals WILL NOT in itself improve your body image, but the journey to reaching your fitness goals can! Before my weight loss journey, I genuinely didn’t have any negative body image thoughts and I had initially just decided to lose weight because I knew my nutrition and non-exercise activity wasn’t good for my health, but I quickly became obsessed with the scale and doing everything I could to get the number to drop. But reaching my goal weight DID NOT improve my body image, instead it lead me to feeling isolated, to having a fear of food, and to being addicted to exercise. But what did get me to being confident in my body regardless of what the scale says, is when I changed my focus to nourishing my body to be strong and thrive instead of just focusing on keeping it small. I found confidence in the gym and in the weight room which translated to me feeling confident and strong in everything. I let go of my food anxiety and now enjoy ALL foods in moderations that fuel and satisfy me. Being more confident and relaxed with my food choices and knowing that I am respecting my body with how I’m fueling it, instead of depriving it, also led me to have more body confidence.
I want to also say that just because I am more confident in my body doesn’t mean I feel amazing all the time or have no body insecurities whatsoever. There are days I wake up feeling lean and other days I wake up feeling bloated/puffy, but I just take it as it is and don’t let it control my overall image, mood, or confidence for the day. I wish I could have known all of this while I was in my weight loss phase, but I am happy I at least know this truth now and can share it with you. Because you can have body goals AND still love and respect your body! And while soo much of the fitness industry puts the emphasis that “going hard” and depriving yourself with extreme exercise, low calorie, cleanses, and detox teas is the best way to reach your goals, ultimately following these extreme measures will just make you feel like a failure when you can’t sustain them. Which is why I suggest practicing sustainable and enjoyable nutrition and exercise regimens as this will help build that confidence while reaching your goals!
Accepting that your body is doing the best it can to keep you thriving, and will do so even better if you love it, fuel it properly, and don’t overwork it, is I think key to reaching your fitness goals and developing a strong positive body image.
I think it’s important to end on the note that being fit doesn’t necessarily have an end date which is why it’s called a journey. I’ve been on my fitness journey for over 2 years and have had a weight loss phase, 2 mini-cuts, 3 reverse diets, extended maintenance phases, and a lean bulk to help build more fat burning muscle on my overall frame and give myself a leaner and more toned look even while staying around the same weight. And like I stated above, through these phases I have developed an overall better relationship with my body, exercise, and food. I’ve also gone from extreme clean eating to more flexible dieting with tracking macros to now mindful eating without tracking with each step giving me more peace and balance with food which you can read about here. And you can read about my last mini-cut here.
Did you find this post helpful? Comment below or contact me 🙂
Need help with setting up your maintenance calories and/or doing a reverse diet and want guidance with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves 24/7 email access to me and weekly check-ins.
*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.
Whether you have a specific fitness goal or just want to feel healthier and balanced, going out to restaurants can bring anxiety and seem like a sure fire way to lead you off track for your goals. But I’m excited to tell you it doesn’t have to be! And while the “easy” solution to this may be to just order the “cleanest” thing on the menu aka lean protein and veggies with no sauce…ummm that’s no fun! Food should be enjoyed! And if you’re going out to eat it’s probably with someone and there’s NOTHING WORSE than ordering something like above while your friend or family member gets something you’re drooling after! Trust me when I say that when I thought “eating clean” was the only way to get results and be healthy, I smiled through my envy as I ate my chicken breast and broccoli while my loved ones enjoyed [enter something delicious like a burger, pasta, gyro, tacos, etc.] Or what’s even worse is when I would eat my meal prep before going into restaurants because I thought I could’t eat off plan. Or even worse, skipping an occasion all together because I was too scared of being derailed! Thank God, I became educated and now I know that I can truly enjoy ALL foods like [enter something delicious like a burger, pasta, gyro, tacos, etc.] and they won’t lead to weight gain as long as my portions are within my calorie maintenance. (You can learn more about this by reading my posts on My Journey to Balance and Instagram Post I talk about Flexible Dieting or by signing up for my email list below to get my FREE Macros Explained Guide!)
But back to the topic at hand, how can you eat out without stressing out or feeling like you’re missing out AND not feeling like you overdid it? I add on this last part because sometimes when people eat out they see it as a “cheat meal” (which, side note,I absolutely hate that phrase because it is implying you’re cheating on something and that you should then feel guilty for eating, and I don’t think there should be any guilty associations with food) but treating a meal like a “cheat” can then lead to a huge over indulgence that may not only disrupt your fitness goals but could also have you leaving the meal just feeling very uncomfortably full. So I wanted my Mindful Eating Tips at Restaurants that always leave me feeling not overly full OR deprived but completely satisfied 🙂 These are all also with the basis of having a balanced amount of protein, carbs, and fats at each meal so that they’re not only delicious and satisfying but also satiating 🙂
*Please note that while I think these are tips that I think most can find helpful, everyone has different calorie intakes so certain portions may be too much or too little for some.
Waffles, french toast, and pancakes…are you drooling?! Breakfast food can be SO delicious but also SO high in carbs, fat, and calories. But instead of restricting all of those yummy foods I’d suggest just sharing them with someone and then having a side of egg whites, poached eggs, or an egg white and veggie omelette/scramble. This way you can enjoy the indulgence without feeling like you overdid it.
And of course we can’t not talk about other smaller portioned delicious breakfast pastries like donuts, croissants, danishes, bagels, etc, and for these options that are a bit smaller I would suggest to just totally enjoy them and have the above lean protein options on the side: egg whites, poached eggs, or an egg white and veggie omelette/scramble OR if you’re getting these on the go then having hard boiled eggs or egg whites is great too! And the reason I highly suggest getting this high protein option on the side is to help balance out the macro ratio of the meal of protein, carbs, and fats which will in turn help make the meal more satiating! The problem sometimes with these breakfast options that have quite a bit of carbs and not a lot of protein is that we will burn through the carbs quickly (as it is our bodies main source of energy) and can then lead us to feeling hungry quickly after. Having some lean protein with one of these breakfast options can help with having more steady energy levels throughout the day 🙂
My Mindful tip for enjoying burgers/sandwich meals would be to choose whichever carb you’re craving that day. Typically burgers and sandwiches come with fries and I’ve had days that I REALLY wanted fries or onion rings, so I opted to have my burger lettuce wrap style. Other days I really wanted the bun, so I had a side salad! And some days I wanted both! So I would get both bun and fries and maybe just have half of each 🙂
Most Deli Sandwiches or Gyros come with a side option of carbs like chips or rice, so like my tip for burgers above, I’ll opt for a side salad.
I have 3 meals I go for in regards to Mindful Eating for Mexican Food. First option is getting a lean protein salad and using salsa as the dressing, this means that I’m getting in some lean protein and veggies and not a ton of calories from dressing, and since this meal would then be really low calorie wise then I would enjoy chips or share an appetizer or dessert or maybe even a margarita 🙂
My second meal option I love to get at Mexican Restaurants is fajitas! I’ll ask if they can not cook them in oil or butter to save on fat calories that can then be enjoyed on something like cheese, sour cream, or guacamole 🙂 I’ll normally try to just have either a small portion of each or opt to not have sour cream or guac depending on how I’m feeling that day. Tortillas, rice, and beans typically come with fajitas and like with other meals, I’ll typically just stick to one carb (usually tortillas so I can build tacos 🙂 ) or have a portion of rice, beans, and maybe one tortilla.
My last option I LOVE to get at Mexican Restaurants is tacos or tostadas! Something with delicious meat and toppings! If it normally comes with rice and beans on the side, I will opt for a side salad with salsa as the dressing
Probably my favorite food EVER, but Mediterranean Food can be really high in calories if you’re not mindful. I love to get kabobs because you can typically get a lean protein option like shrimp or chicken. Similar to fajitas, Mediterranean plates typically come with a few carb sources like rice and pita or naan. I will typically have a full naan or pita because I LOVE it and get greens instead of rice! Or will have half rice and half a pita/naan. Whenever I get hummus or babagnoush, I always ask if they top the dip with olive oil (most places do) and if they do then I kindly ask them not to. This can save 1-2 tbsp of oil which can be 250 calories! I also like to use hummus or babaganoush as dressing opposed to the usual all oil dressings.
Salads….aka the sneakiest fat hoarding food in the macro game! When going out to eat it can be easy to assume that salads are the healthier option because of the greens and veggies, but most salads come with multiple fat sources that make the calories skyrocket! Cheeses, fried/breaded proteins, avocado, bacon, nuts, and high fat dressings can all attribute to making a seemingly low calorie salad have an additional 500+ calories! My Mindful Eating tip to making a salad not too calorically dense is to try to lower the fat options. For example: a cobb salad usually comes with bleu cheese, bacon, avocado, and a high calorie dressing, so I would choose maybe 1 or 2 to keep in and it would vary depending on what I was craving that day OR I would ask to have “light” cheese, bacon, avocado, and dressing to just cut those calories in half. Also getting a low fat/fat free dressing (or using salsa as dressing) is great to lower calories too!
Something else I highly suggest for salads is “The Fork Dip Trick”. This where I suggest ordering dressings on the side if possible and using the “The Fork Dip Trick”, meaning using your fork to add on the dressing to the salad so that you can control that not too much goes on.
Enjoying Pasta while trying to lose weight and be healthy may seem absurd! But it’s totally doable! My biggest suggestion to keep the calories lower when ordering a pasta is to get a dish with a tomato base sauce, these will alway just be lower in calories than pastas that have cream based sauces like alfredo or heavy oil based sauces like pesto. I’d also suggest trying to stick with a lean protein option like chicken or fish (I LOVEEE pasta with mussels!!) and enjoying all of the protein in the dish and maybe just half of the pasta.
Another great tip regarding pasta, of maybe just larger portioned meal, you can just “Ask for Half” meaning you ask the server to just serve you half go the dish and box the other half to go. I’ve done this and didn’t have and issues with the servers or chefs. Also, splitting a more indulgent pasta dish and then getting a starter salad or splitting a chicken salad to get in some extra protein is a great option too!
There’s no point in trying to lessen the calories on the pizza itself because delicious pizza is just going to be high in carbs and fat…period. And that’s ok! I’ll always enjoy a slice or 2 and then have a chicken salad on the side to get in some veggies in protein!
And at these “build your own pizza” places like Mod, Blaze, Pizza Rev, and Pieology, I will just get a mini with a chicken side salad 🙂
Here’s some of the repeated tips I gave that can be great to keep in mind for ALL cuisines!
Did you find this post helpful? Comment below or contact me 🙂
Struggling to meet your fitness goals and want guidance with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves weekly check-ins with optional phone calls.
*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.
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*Intermittent Fasting here is being addressed around the concept of using it as a weight loss strategy and not meant to make any comment on those who practice fasting for religious or physician prescribed purposes.
Intermittent Fasting is the practice of one having a certain “fasting window” and “feeding window” within a 24 hour period. The different “windows” time frame can vary but it’s typically 16 hours fasting and 8 hours feeding with the typical feeding window being set at 1:00pm to 9:00pm. Why would someone want to do this? Intermittent Fasting (which I’ll refer to as IF) can be used as a weight loss strategy and many have indeed seen successful results from it BUT what we need to note is that the results seen from IF are NOT specifically just from the fact that someone is having a “fasting window” and let me explain why.
When it comes to weight loss the overarching principal of energy balance is what ALWAYS needs to be considered. Meaning that someone MUST be in a calorie deficit (burning more calories than they are consuming) in order to lose weight. So any “diet” or weight loss strategy you see has this principal in mind, and the same goes for IF. Because fasting itself doesn’t burn more fat or calories, but instead fasting and having a smaller amount of time to eat can make it “easier” for someone to consume less calories which can put them in a calorie deficit in order to lose weight. This can be a useful tool for someone that maybe doesn’t want to track their calories or macros or focus on making adjustments to every meal they’re eating, but instead can just have one less meal a day to create a calorie deficit (this typically looks like skipping breakfast but some will fast in the evening and skip their later meal instead). Ok, so this seems pretty straight forward and not harmful at all right? Well let me explain why I don’t personally do IF and who I recommend to do so and why and how they should do it.
As someone who previously suffered from a restrict and binge disordered eating cycle, I do not do IF, and I wouldn’t recommend anyone with previous disordered eating to do so, as it can become REALLY easy to make IF it’s own restrict and binge cycle. If someone just feels starving during the day and then binges as soon as the “feeding window” starts then they’re not probably consuming food in a healthy or fueling way. Also, if someone tries doing IF and ends up doing it this way then they could easily develop their own severe disordered eating patterns that they may not have previously had. And if they are trying to use IF for weight loss then they will likely not even be creating a calorie deficit as they are likely taking themselves out of a calorie deficit by over consuming calories after feeling starved all day. These are major problems that can occur with IF in regards to both physical and mental health.
Also, some people (myself included) just like to have breakfast and find themselves lacking energy without it. I typically don’t eat the moment I wake up but wait a few hours as I typically wake up at 7:00am and will typically eat around 9:00am when I’m hungry, but I know personally that there is no way I could wait until 1:00pm to eat my first meal. I would be lacking energy and also just thinking about food as soon as I became hungry until whenever I ate. Being this food focused could give me less energy and brain space for my work or anything else I needed to get done. And I’m also totally one to get “hangry” (aka cranky when hungry) so being like this all morning would just put me in a terrible mood that would seem to be only solved by eating. And the goal with food is that it should be fueling and satisfying. We should hopefully be able to enjoy whatever we eat and feel fueled from it and then leave the meal to be productive in the rest of our day. Thinking about food all morning could then leave me having too large of a meal for lunch if I went into feeling too hungry. And having a large meal may backfire to me feeling lethargic and sluggish which could then in an opposite way give me less energy to get work done. These are the reasons I don’t Intermittent Fast, BUT that doesn’t mean that it may not be a helpful tool for some.
IF is something I would maybe suggest to those who either don’t like breakfast, don’t have time for breakfast, or when they are on lower macros/calories they would rather have larger lunches and dinners. My approach to any nutrition strategy with clients is asking them what their current typical meal and snack timing looks like, and if they tell me they don’t want to do breakfast because it doesn’t work with their schedule or maybe they would rather save more calories around their workouts later in the day, then I will suggest maybe not having breakfast. IF can be a helpful tool for those who wouldn’t enter their first meal starving which can lead to overeating like explained above, but instead are just eating their first meal when they are hungry and needing fuel which may be later in the day. BUT there is no “feeding” or “fasting” windows set, there are no rules around what time they can or cannot eat. Rules around food can create way too much unnecessary anxiety. Instead, it’s presented as an option for those who don’t want to or have time to eat at a certain time of day as a way to make transitioning into following macros or macro balanced meal ideas easier. Because whatever someone can easily adhere to is what they will be consistent with, and consistency breeds results!! And if some days they want breakfast then that’s fine! Whatever their fitness goal may be (losing fat or building muscle) as long as they are averaging out their macro and calorie goal for the overall day then they WILL make progress. It does NOT matter in regards to weight loss if you have 2 meals or 6 meals a day; if you’re in a calorie deficit then you will lose weight.
Intermittent Fasting can be a tool for some to make being in a calorie deficit easier BUT for others it could make it harder. If you’re considering IF as a tool for weight loss just know that the fasting itself does not have any special “fat burning” powers, but being in a calorie deficit is what will ultimately result in weight loss. And if IF makes being in a calorie deficit easier for you then maybe try it out. BUT if it makes you feel too much food anxiety and like a restrict and binge cycle could occur then probably drop the idea. And if you love breakfast then FORGET about it J ! And if you do decide to try it out, know that it doesn’t need to be super strict or structured. You don’t HAVE to wait until 1:00pm to eat but you also don’t have to eat the minute you wake up, find out what works best for YOU and YOUR GOALS and eat when you’re hungry and when you need to!
Did you find this post helpful? Comment below or contact me 🙂
Struggling to meet your fitness goals and want guidance with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves weekly check-ins with optional phone calls.
*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.
*Note: picture above is to show no dramatic change. My weight is the same in both and any slight differences could just be to angle/pose. Picture is from last week and I’ve been working on writing this post all week 😉
So something kind of crazy happened that I kind of just fell into what I’m calling Mindful Eating Without Tracking (as in I haven’t tracked a full day of macros in My Fitness Pal) and I am now officially 6 weeks in, and I have to say I’m pretty ecstatic! But what is Mindful Eating Without Tracking? Let me explain.
Let me side track a little to talk about the term and concept of Intuitive Eating. Intuitive Eating has become more popularized over the past year with it’s basis being for individuals to eat intuitively (meaning to fully listen to their bodies wants/needs) and in doing so giving up the desire to want to have any control on changing their body and accepting their body for how it is or how it becomes based on their intuitive food choices. And while I think body acceptance and love is fantastic and necessary for us to have so that we feel our best, I do also think that having physique and fitness goals and working hard to feel strong and more confident is something that is also extremely important. And from my research and experience with myself and clients, I think that the best way to reach any fitness goal is through tracking macros or following a balanced macro based nutrition plan that allows all foods to be enjoyed within a moderation that helps you feel balanced and not restricted. But what about after reaching your fitness goal and you want to maintain your body composition, should you still continue to track macros?
I tracked my macros for a solid year and a half, and in doing so completely healed my relationship with food as I completely accepted that there are NO “good” or “bad” foods! There are just foods that fuel me and my life better (nutrient dense whole foods like lean protein, fruits, veggies, etc.) and foods that fuel my soul and memories (“fun foods” like pizza, cookies, wine, etc). All of these foods are important and necessary for us to fully thrive both mentally and physically! Throughout that year and a half I tracked macros to maintain my 30 lb weight loss while build muscle and burning fat and decreasing my body fat % (which you can read more about here).
I recently finished my last mini cut and was happy with my results (which you can read about here) and directly following the cut I went to Vegas and didn’t track (I typically hadn’t when traveling) and on that trip I enjoyed a lot of fun foods and drinks, and when I came back from Vegas I was SO busy with work that I just said “Well I had a lot of fun foods in Vegas, I’ll just focus on nutrient dense foods for the next couple of days and then get back to tracking” and then all of the sudden I was a week down without tracking a full day in MFP and nothing changed in my body composition. So then I just kept it going and now it’s 6 weeks later that I haven’t tracked a full day and my weight and physique is still relatively the same.
No. For me to give up macros I would essentially be giving up on eating as a whole, and that’s not what I’m doing! lol And what I mean by that is that macros are protein, carbs, and fats, meaning that they’re in EVERYTHING we consume! So whether someone is paying attention to their macro ratio or not, they’re still consuming macros. Whenever anyone says that a meal is “well rounded” they mean that it has a balanced protein, carb, and fat macronutrient ratio as well as probably a balance micronutrient ratio because it will have veggies and/or fruit. Throughout the year and a half I was tracking I learned what meals that make me feel fueled and satisfied look like. I know that not having a good amount of protein at a meal won’t keep me satiated, and I feel more energized for my workouts when I have a good amount of carbs before them. And I know that having healthy fats is good for my hormones so I want to be conscious of getting those in. So in knowing all of this, I am still mentally tracking what I’m eating in a given day. I’m just not adding it all in to an app to try to get down to an exact gram/ratio for me to follow. But I know what 30g of protein, 30-50g of carbs, and 10-15g of fat looks like, and I know that for me to maintain my weight I need to have those portions 3-4 times a day (Please note, this is what fuels ME so it may not be fueling for YOU).
I should note that I have tracked meals that I share on Instagram, as I know that people find those helpful and I like to share meals with clients to follow that fit their macros so they don’t have to always figure it out themselves. And in doing that, I have typically been tracking one meal every other day which I think has made the transition to not tracking everything easier as I can be more thoughtful on my other meals by having the idea of what my one tracked meal macros were. But my nutrition approach will ALWAYS be macro based because I believe that it is the best and more sustainable way to build muscle and burn fat without feeling like you’re deprived or on a diet.
(If you’re confused on what macros are click here to read an article about them 🙂 )
What’s been the biggest thing I’ve noticed since adapting this approach? My time and energy towards food has decreased. Not having to double check that everything fits my exact macros in the app just saves me time. And when I’m just maintaining my weight, I just don’t find it necessary to be thinking about the exact grams when my body can self regulate. Somedays I’m eating more fun foods and other days more veggies. Somedays I’m eating more and other days I’m eating less, but I am still mentally tracking so (like I mentioned above) I wouldn’t call this Intuitive Eating at all.
The main things I find myself tracking comes down to also more food groups based, meaning that I’m getting in a serving of protein at each meal, 4-5 cups of veggies a day, 1-2 servings of whole grains/complex carbs, 2-3 servings of healthy fats, and a serving of fruit everyday. This all doesn’t necessarily add up to my maintenance calories which I why they will fluctuate and then I can fit in with some “fun foods”. This has been really helpful to me in feeling my best and most balanced, and like I mentioned less food focused. While I have “goals” for those groups, I don’t approach them with an “all or nothing” mentality that I stress out about if one day I didn’t get in some fruit. It’s more like “Hmm, I’m hungry what should I eat? Well I have’t had fruit today and I love fruit with yogurt and pb so I think I’ll have that!” The conversation I have with myself and food is way more relaxed, and I think it should be as my goals are more relaxed!
Finding complete satisfaction from my meals has been one of my main priorities and goals! Like I mentioned I’m being really mindful of having my veggies or fruit and protein at all my meals and then paying attention to what’s going to make that meal whole and satisfying to me. This is important because I want to leave the meal completely satisfied instead of wanting more or feeling like something is missing which can then leave me to be just thinking about food until my next meal. I want to leave my thoughts on my food/meal as soon as I get up from the table so that I can get back to my life. I know with macros it can become a thing that we track all of our meals for the day (which is what I DO recommend for those tracking to reach a specific goal because it helps with consistency) but it can become a thing that as soon as we finish breakfast we’re just waiting for lunch, and I don’t think it should always be that way. And I’ve challenged clients with this concept by trying to have bigger and more satisfying meals and less snacks even as their in a calorie deficit and they have said it helps with being less food focused all the time.
Some examples I’ve found with myself and clients in making meals more satisfying tends to be from the carb and fat side, meaning having actual pita, naan, tacos/tortillas, or bread that you love (doesn’t always need to be whole wheat or whole grain! My Favorite is Sour Dough!), having actual rice or pasta instead of just having volume “rice” or “pasta” made from veggies, having fattier meats instead of just lean cuts, or having full fat cheese. Sometimes we get too wrapped up in make our meals have too voluminous so that it’s filling that we get lost in if it was satisfying. And while I am still having what could be considered volume meals because they are full plates with a lot of veggies and greens, I’m also making sure to add in that satisfying element. And sometimes that satisfying element has been to have something sweet after my meal whether it’s a couple spoonfuls or ice cream, a small chocolate candy, or 1/2 cup of berries. Making my meals well rounded and satisfying lets me leave my food thoughts at the meal and then really be able to pay attention to when I’m actually hungry again vs just thinking/craving food.
Eating out at restaurants has changed for me because I’m not finding myself looking up menus ahead of time to see what will fit my macros or to pre-track my meal and then fit my day around it. BUT (like I stated above) this is was I DO recommend clients to do in reaching their fitness goals, but again my current fitness goal is to just maintain my physique. And (like I stated above) I know what meals that fuel me and that goal look like. I know that I don’t need to eat my entire meal if I’m not hungry for it or feel like the portion is too large for me. I know how to have balance without overindulging. One of the reasons I suggest clients to look up meals ahead of time for restaurants is that they can decide ahead of time what they want to get without being stressed at the restaurant on what they should eat. And if you are making a fitness goal a priority then dedicating time to tracking your food is I think just necessary and the most optimal way to reach that goal, but like I’ve stated being in maintenance shouldn’t require this much extra thought. The time I spent on that I can now spend on helping clients progress to their goals and then hopefully also get to a place of mindful eating without tracking so that they can maintain their hard work.
The main reason why I tracked for quite a while even when I was just maintaining my weight loss, was that I was scared that if I didn’t track that I would just gain back all of the weight I lost. But I’m now 6 weeks in without tracking exact macro grams and I’ve maintained my physique, and also possibly even feel a little leaner though my weight is the same. Being less food focus just gives me one less thing to think about and relieving that stress, and just focusing on fueling my body, has just left me feeling completely balanced and satisfied! And the best part is that gives me more time to focus on my business and clients, and also time spent with friends and family.
If you’re in a place of your fitness journey where you want to maintain your weight (relatively within a few lbs) because you’ve reached your weight loss goal or want to take a break from being in a calorie deficit so that you can pursue further weight loss effectively in the future, then taking a break from tracking everything could be a good option for you. I would suggest that if you have been in a calorie deficit and want to maintain the weight you lost to first reverse your calories back up to maintenance so that you can track what your maintenance calories/food looks like for a few weeks before stopping tracking in My Fitness Pal or whatever app you may be using. This is so you can see what meals look like and satisfy you for you to maintain your body composition. As opposed to trying to just Mindfully Eat Without Tracking right after being in a calorie deficit, you have been used to smaller meals so you may continue to under eat or may unknowingly jump up calories too high and overeat.
Some steps you can take to slowly let go of tracking or get more relaxed with tracking if you’re not feeling ready to stop using a tracking app completely are:
These are the steps I’ve taken/am taking to keep me feeling fueled and balance while maintaining my physique. I’ll continue to share recipes on my page with macros because I know that it’s helpful and also tips on tracking macros because that’s my job as a Macro Coach. BUT I will also share more and talk more on how I’m Mindfully Eating Without Tracking as this can be helpful for those looking to make that next step 🙂 And I’ve actually been showing on my instagram stories my Mindful Eating Without Tracking as I’ve been showing what I’ve been ordering to eat when out at restaurants but no longer showing how to track it. Though if you check this Instagram Highlight of “Eating Well While Eating Out” then you can see a lot of info on how I tracked certain meals at certain restaurants.
Did you find this post helpful? Comment below or contact me 🙂
Struggling to meet your fitness goals and want guidance with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves weekly check-ins with optional phone calls.
*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.
Whether it’s a party, a dinner, or maybe a weekend trip; we all have times that we felt we just maybe indulged too much. If you’re tracking macros then maybe you went over your calorie goal or had your ratio be off with maybe too much carbs and fats and not enough protein. It can sometimes be even more extreme than that if it was something that felt more like an out of control binge that may even happen while at home. And while I think the big difference in these is mindset (with feeling like you overindulged at an event may leave us uncomfortably full but is expected, while overindulging at home can feel more personal and upsetting) In either situation I would recommend the same 5 tips to getting back to feeling your best.
If you’re feeling full from an event or special dinner, then it’s probably because there was a ton of delicious food! Take a moment to recognize what you enjoyed about the event and the food and savor it! You were probably celebrating and/or around foods you don’t normally have, so it’s natural to want to try them and because foods at events and restaurants are typically more palatable, then they are very easy to consume in large amounts so it’s very easy to feel like you overindulged on them. Just know this is normal and ok! Not all progress is ruined from one night/weekend of indulgence, it’s what you do consistently that will ultimately decide on how you feel and progress you towards reaching a fitness goal!
And if it was something that happened in a private setting that feels more personal than just enjoying party food, then maybe ask yourself what seems to be the cause of late night indulging or maybe over snacking that gets you to a point of feeling overly full and uncomfortable. When I went through my own binge and restrict cycle, I would find myself making loaves of banana bread because it was “healthy” and restricting myself from regular bread. But instead of enjoying a mindful portion of the banana bread I would eat the whole thing in one night making myself sick 🙁 Other examples in which I ate too much also involved desserts, I would eat “clean” all the time and then say I was being “balanced” by eating 4 slices of cake or ton of candy because I normally never had it, so I wanted to have as much of it as I could, this would lead to horrible stomach aches. It took me a while to realize that the reason for my behaviors stemmed from me being too strict with the foods I ate everyday. Eventually I learned about tracking macros and learned that there were no good or bad foods, and that I could enjoy any food in moderation without ruining my fitness goals! This is was the game changer that lead to my binge episodes completely stopping. You can learn more about my journey to balance here.
No detox tea is needed! Help your body naturally digest the food it ate by drinking a lot of water! Your liver is an incredible organ that wants to digest all the food you consume and can do so more efficiently with water! A basic recommendation on daily water intake is to take your weight in lbs and divide it by 2 and that’s how many oz of water you should have daily. Ex: 150 lb person would drink 75 oz of water per day.
While the popular strategy of combatting going over calories is to do cardio to “burn them off” this can actually do more harm then good. Our bodies don’t want extremes but balance. Indulging too much and then doing too much cardio after to try to make up for it can have a negative impact on our metabolisms and also our mentality towards fitness and food. Instead, I’d recommend to get in a strength training session the day after an overindulgence so that you can feel like you are putting those calories to use. Using extra calories as fuel for training and muscle building will also help increase your metabolic rate.
The overindulgence was probably from less nutrient dense “fun foods” so focus the following day on getting in nutrient dense foods that help fuel your body best. Lean protein, fruit, veggies, healthy fats, and complex carbs, will help with getting your body back to feeling fueled and the nutrients (especially fiber) in some of these foods will help digesting anything from the day before.
If you typically have breakfast everyday, but wake up the next day after a big event just not feeling hungry then don’t feel the need to force yourself eat. Pay attention to how you’re feeling and know it’s ok to fast. But at the same time, don’t think that fasting is necessary as it can easily lead into a restrict and then binge cycle which never makes anyone feel their best. The day after an event I’ll always drink 16 oz of water and a cup of coffee and then start getting ready for my day. If I feel myself getting hungry during that process then I will typically make a large egg white and veggie scramble/omelette to get in some lean protein and veggies, but if I don’t then I will just continue with my day until I feel hungry which could be later in the day. And if I had the scramble and was still hungry then I would have maybe a slice of avocado on multigrain toast to get in some healthy fats and complex carbs.
Here’s an example day I have on my page about flexible dieting and what I ate before and after a big meal out 🙂
I know this concept of trying to listen to if your body food needs the following day can be tricky but I think implementing these strategies especially of drinking a lot of water and getting back to nutrient dense foods will make it easier. Foods that are higher in nutrients like slow digesting fiber (as opposed to quick digesting sugar) and satiating like lean protein and healthy fats will help with feeling properly fueled with balanced energy levels. And having more balanced energy levels I’ve makes it easier to listen to hunger and fullness cues.
And last thing to remember after a day of indulgence is this popular quote: “No one got fat from one doughnut, and no one got skinny from one salad” it’s what you do consistently that will ultimately decide if you will reach your fitness goals! So don’t dwell on the past but focus on the future of taking the steps necessary to get you back on track towards your goals 🙂
Did you find this post helpful? Comment below or contact me 🙂
Struggling to meet your fitness goals and want guidance with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves weekly check-ins with optional phone calls.
*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.
Click here to view your Stretch & Foam Roll Guide!
When it comes to counting macros (or even just wanting to be more healthy and balanced by eating more nutrient dense foods) meal prep is KEY to staying on track towards your fitness and health goals! But “meal prep” can be seen as something that is extremely time consuming or something can only be done by the most organized or creative cooks! But I’m happy to tell you that does NOT have to be the case!
Having readily accessible food in your fridge to fuel your fitness and health goals is ALL ABOUT just doing what you can with what you have!
Meal prep only needs to be as timely or creative as you want it to be! I’m serious! I have many “Little to No Prep Meal Preps”(which I have the links for at the bottom of this page) and I’ve also gotten extremely creative by meal prepping Bahn Mis & Tacos, Turkey Meatballs with Spaghetti Squash & Cauliflower Sushi, Fish Burgers & Stuffed Peppers, Tuna Cakes & Shrimp with a Quinoa Casserole, and Chicken Mushroom Risotto & Shrimp Burritos.
But no matter which route I take (and it can vary from week to week) You will notice a trend in my meal preps which comes down to these key food essentials that I make sure are always in my fridge and pantry from my preps because they keep me fueled and focused on my fitness and health goals! My Key Food Essentials are: lean protein, vegetables, greens, fruit, healthy fats, and complex carbs. And let me explain why these are key and how you can make sure you have them in your fridge or pantry!
Protein can be the hardest macro for most to eat but it has the important job of helping to build and maintain cell structure and muscle mass, because of this it makes it very hard to be put onto the body as fat. It is also the most satiating macro which is why it can be the most important when dieting or just wanting to have stable energy levels. Because of these important roles, I’ve found it best to try to have at least 30g of protein at each meal. And in order to keep that consistent, I need always have some type of readily easy accessible protein in my fridge or pantry, here are my go-tos:
Chicken breast, turkey breast, lean ground meat(turkey, beef, or chicken), lean cut steak, canned tuna, white fish, egg whites, greek yogurt, edamame, lentils, tofu, tempeh, protein powder, and protein bars.
How to Prep Protein when you have time:
How to Get Protein when you DON’T have time:
Packed with micronutrients and fiber, vegetables are another key essential to making us feel our best! And because they’re typically SO LOW in calories, then we can have a large amount of them without overdoing it on the calories 🙂 When just looking at the overview of my meal preps, you will see that volume wise there is more vegetables than anything else! This is because I aim to have about 6 servings a day so I want to make sure I have A LOT on hand! I aim for this amount for my health AND because they can add so much more volume to a meal which can make it more filling and satisfying.
How to Prep Vegetables when you have time:
How to Get Vegetables when you DON’T have time:
Greens are another type of vegetable but since it can play a different role in meal prep I have it placed separately. I typically have 4-6 cups of greens a day with low calorie dressing which is why each week I will always either buy a small salad bag for each day of the week OR buy a HUGE bag and have about 1/4 a day.
Here’s more info about why a salad a day is great for keeping on track with your fitness and health goals 🙂
My favorite bagged greens are: Ready Pac, Fresh Express, Little Salad Bar(from Aldi), and Trader Joe’s has a great variety too!
And if you go for the smaller bag a day option then try out this tip on enjoying it with less mess 🙂
Packed with different kinds of micronutrients than vegetables means that getting in a serving of fruit daily is great for your health and a delicious way to fill your carb macros 🙂 I will typically buy mine frozen to make protein smoothie bowls with OR fresh and have banana protein oats or a sweet yogurt dip with sliced apples or strawberries! Fruits don’t really need prep, but I will suggest if you think they are doing to go bad more quickly than you will be able to eat them (like a browning banana) then throw them in the freezer to preserve them and use for a smoothie later on!
Fats have the role of balancing hormones and other bodily functions, which is why it’s recommended that at least 20% of anyone’s calories be made up of fats. I typically like to stick with at least 25% to aid in that hormone balance and fat is also satiating so it helps with staying full and having balanced energy levels throughout the day. Besides complementary fats (like fats that are in more fatty proteins or fats we cook with like oils) most fats don’t need to be prepped. Fat rich foods: oils, nuts, nut butters, butter, avocado, egg yolks, cheeses. Besides avocado, fats can typically have a little bit longer shelf life so they can be purchased every other week (like eggs and cheese) or can last much longer than that (like nut butters and oils). I’ll typically also have peanut butter and EVOO in my cupboard and cheese in my fridge to have fats readily available, and alternate getting avocado or whole eggs instead of egg whites if I want something different for the week.
Carbohydrates have the main job of supplying fuel for the body to move and recover. This is why I suggest to have a large amount of daily carb intake around my workouts so that I eat a good amount before the workout to have fuel for the workout, and then eat a good amount after to help with muscle recovery.
Carbohydrates are also broken up into two categories: simple and complex. And the easiest way to determine if a carb is simple or complex comes down to if it is higher in sugar then it is a considered a simple carb, this is because it can be simply broken down by the body to be used for fuel. This is why after having something with a lot of sugar, you may get a “Sugar crash” later because your body quickly metabolizes the carbs for energy and then quickly feels drained and wants more.
Complex carbs are carbohydrates that are higher in nutrients and have more fiber in them. They are complex because it takes the body longer to metabolize and digest them which helps us in feeling fuller longer. This is why it’s best to have complex carbs be a majority of your diet as it helps with keeping fullness and hunger levels balanced.
Complex Carb rich foods: oats, potatoes, grains, legumes, fruit, whole wheat or multigrain pasta, bread, wraps, or tortillas. Simple Carb rich foods: candy, cake, chips, refined grains and flour products like white rice, white bread, wraps, tortillas.
And BOTH Simple AND Complex carbs can be in a Macro Balanced Meal Prep! While complex carbs are more nutrient dense, simple carbs can just be more fun! And sometimes having too many complex carbs when you’re having a lot of fruit and veggies can cause GI discomfort from having too much fiber (you can read about that here)
How to Prep Carbs when you have time:
How to Get Carbs when you DON’T have time:
Now that you’ve read about the key essentials to a Macro Balanced Meal Prep, you may be feeling motivated but also maybe a little overwhelmed on how to get everything you need. Below you’ll see a “Macro Balanced Grocery List” of the foods discussed which you can either print and circle what you want to pick up the next time you go to the store OR write your own list by picking a few from each category.
Here’s Suggestion on what to get from each category that should last for at least 4 days of meals:
Here’s a great example of what I mentioned above can look like! Click here to see the original post.
I hope you find this helpful in being able to grocery shop with confidence and set up your fridge and pantry to hold foods that fuel your fitness and health goals best!
“Little to No Prep Meal Preps” with pre-prepared proteins, veggies, and carbs:
Pork & Chicken with Cauliflower & Butternut Squash
Pre-Cooked Chicken with Frozen Veggies & Turkey Wrap with Salads (1)
Pre-Cooked Chicken with Frozen Veggies & Turkey Wrap with Salads (2) (Different Types)
20 Minute Meal Prep: Turkey Burgers with Zig Zags & Chicken, Veggies, and Rice Bowls
Still feeling overwhelmed with how to properly shop or what macros are best for your fitness and health goals? Check out my Macro Calculation with Optional Meal Ideas services in which I’ll calculate your macros and give optional meal ideas with food quantities that fit YOUR macros! I’ll have you fill out a “Food Faves” List (which this Macro Balanced Grocery List was adapted from) which lets me know all the type of foods YOU enjoy so that I can make 50+ Meal Ideas for you! This can mean not even needing to track macros at all, since you will be given a complete list of multiple options for Breakfast, Lunch, Dinner, and Snack(s)! Please feel free to message me below if you have any questions or if you’re interested in receiving Nutrition and/or Personal Training Guidance!
Stay fit!
