Something I want to share with you is a tool I have used over the many years I have spent working on myself when it comes to my macros and putting together SATIATING meals whilst dieting.
Just like I ask you to journal your emotions and experiences, it’s really important that you start to take notes on how you FEEL with your current macro intake.
Your ratio of protein/ fat / carb intake daily and also your meals. It is important that when you structure your food, you really think about what you are trying to achieve.
An emphasis must be around training and I highly recommend having fibrous vegetables at all meals. In fact this should take up half your plate.
Protein and fibre are the most satiating macros which need to be prioritised.
Then, when it comes to fat and carbohydrates
Everyone is different-
Some people work really well with high carbohydrates (me)
Some people work well with low carb higher fat.
- body fat % and muscle mass also played a huge role in this.
You will see that as you get leaner I give you more carbohydrates.
After each meal - rate your
3: how long it keeps you full.
Make sure you drink water consistently throughout the day.
CHEW YOUR FOOD.
If there is something I have really implemented a lot lately it’s slowing down when eating.
For anyone with digestive issues-
Purée your veggies and drink vegetable soups in small by consistent doses.
It is a lot easier on your digestive system and will allow you to break Down the nutrients better without leaving
Mix up your veggies. It’s what you miss out on when you pinhole your nutrients that’s the issue.
There are numerous ways to calculate macros and that will always give a set point - however your metabolism is really great at adjusting to what you give it, which is why it is important to always give yourself and me feedback on:
These are all signs from your metabolism.
If all of these are being disrupted something needs to change.
If you'd like a place to start when it comes to your food, check out my ultimate macro plan. It's where all of my SMP girls started out and is a great place to start if you're unsure what you should be eating. In most cases, you're not eating ENOUGH.