So, What Do I eat Then?
I actually eat a lot of different things. I’m not limited to chicken, tilapia, asparagus or sweet potatoes. Although, I would not have a problem with that, because I cook creatively and I can whip up a mean tilapia and asparagus dish 🙂 I also love chicken and sweet potatoes! So many variations! Anyway, I digress. My foods vary, but I am a creature of habit, so I tend to eat the same things in different forms. I’m fine with that. Honestly, I am.
I follow my macros. Which are your Carbs, Proteins and Fats and I also make sure I pay mind to my micronutriens (Fiber being the most important). I am a big proponent of IIFYM (If It Fits Your Macros) I know surely you have seen it around, since It is gaining much popularity as of late. I don’t do it because It’s popular, I do it because it works for me. What it basically is, is a lifestyle where you don’t have to worry about WHAT your eating, but making sure to HIT your macronutrients on a daily basis. Protein and fats being the most important and filing the rest with your Carbs. Can you eat crap? Sure, but you will find out PRETTY quickly that you will go through your macros VERY fast. So, I tend to eat mostly foods that are more macro smart for me, which means I get to eat more 🙂 However, it does allow me the opportunity to also have that glass of wine (which, I have naturally cut back on, myself. I last had a glass maybe 3 weeks ago, not because I’m trying to, I just have not thought about it), ice cream, or anything really. I’m not so consumed with eating certain foods , and labeling foods GOOD OR BAD. QUIT labeling your foods! That is number one!
I do measure my food out (why? because you really need to get a clue on HOW MUCH you really are eating), because eyeballing is only really for the MORE experienced, it is VERY easy to gradually up your eyeball amount, with not really meaning too. So, yes, I measure. Do I mind it? No, not one bit. Is it weird? NO? Why would it be weird? Do I do it in a restaurant? No, THAT would be weird. I usually over estimate my portion sizes to be safe. Do I limit myself when I eat out? NO, remember, I said this is NOT about limiting yourself to “Good or Bad” foods. I eat what I want. Period. I also log my food. That can take a little time, getting used to it, the logging and tracking, but it becomes second nature. Sure, maybe you don’t want to do that, because then it takes the fun away, BUT, how else are you going to keep track of your macros? Even your calories if you choose to still count them. You have to have an idea of what you are eating in order to see progress in either direction.
There are various sites you can visit to get that information (your macros, how much etc..) One site is called www.iifym.com , go to the tools tab and go to calculate your macros. Plug in all your information and it will spit out your numbers. When you put in your activity level, be honest about it. Don’t put in what you would like to do, but put in what you are ACTUALLY doing right now. Then you can go back and adjust it accordingly as you progress.
As a side note, know that Carbs and Proteins BOTH equal 4 calories PER gram and Fat equals 9 Calories PER gram. No matter what method you choose to use, whether it be counting calories or counting your macros, at the end of the day, calories in VS calories burned is what counts. If you are eating MORE than you burn in a day, you are in a caloric surplus. If you eat LESS than what you take in, you are in a deficit. You need to be in a deficit to LOSE weight and a surplus to GAIN. A lot of people like to figure out their calories and then exercise to GET MORE calories. DON’T DO THAT. Please. When you go to IIFYM (if you choose to, and NO I am not affiliate with that site) the numbers it will give you, take INTO ACCOUNT the amount of activity you do. NO NEED to add calories back after you exercise. Don’t get into the habit of trying to earn your calories. We don’t earn our food. Besides, even with all the new latest and greatest gadgets (“Oh, I have a bodybug, it says I burned a gazillion calories, so I’m going to eat back 1000 calories”..NO. Just NO), there is still ERROR in there. Trust me on this. You probably won’t, but I’m only trying to help you.
Once you have your numbers, find an app that you like to track your food. I would also highly recommend a food scale. You can find one at Walmart, Kohls, wherever you choose to go . They are there and inexpensive. Like I said in a previous post, I use mymacros for my food log, but have also been extremely happy with MyNetDiary as well. There are other apps out there that people swear by, but they are a little more difficult to navigate and put your macros in, and they also are NOTORIOUS for giving people welfare calories to live off of. Beware. I warned you. PS- you will have to customize your calories and not use what they give you. A little patience goes a long way here while you figure out how to do that.
That’s enough of that for today. Nobody wants to be preached to, but I believe it just did! Get it done!
Anyway, I eat a lot of different things like I said, I took a picture last week of some of my staples. But, normally I eat chicken (of course..duh), ground turkey, beef, tilapia (duh), cod, and occasionally pork (only because I’m not gaga over it, but I will eat it). I eat all kinds of veggies but asparagus (duh) is one of my favorite along with spinach. I LOVE spinach. I also love Kale, sweet potato (duh), green beans, swiss chard and zucchini. Luckily I belong to a local CSA, so I get most of that fresh. Now that we are in the middle of summer, I eat a lot of tomatoes, (not a lot of corn, but I do love corn on the cob). I make fresh salsa which I put on EVERYTHING. My eggs, my fish, my chicken, IT’S on there!
I also love me some peanut butter. I have like 5 jars of various kinds. Indeed. No lie. Ask my family. I use coconut oil, coconut butter, olive oil and spray oil for cooking. I eat whole grain waffles for breakfast, I make protein pancakes, egg whites etc..I love making protein yogurts for snacks..I mean the list goes on and on! I eat a lot, and I never ever feel like I’m being deprived. Just get creative and get cooking!
Also, always remember that failure prep and plan is a plan to fail.
Gotta run now! Chat later!