Whether you are new to fitness and starting off your fat-loss journey, or you are playing with a macro-based form of nutrition and dieting (like IIFYM, or If It Fits Your Macros); or you want to learn more about the “categories” your favorite foods fall into in terms of Protein, Fat, Carbs, or Fiber; or you want to practice a sustainable way of figuring out portion sizes that doesn’t require you to carry a scale or measuring cups around (because, honestly, who wants to do that?!)… I am excited to share this with you!
Here is a little “cheat sheet” that I made specially for my clients, which is now available to all of you in the store!
This affordable, simple-to-follow Cheat Sheet will help you learn:
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Numerous common different sources of protein, carbohydrates, and fats
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Which common whole foods are natural combinations of proteins/fats or protein/carbs
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General suggested serving sizes for men and women (that don’t involve measuring cups!)
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General food timing suggestions for optimal progress or fat loss
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Additional tips about fiber, greasy/junk foods, and seasonings
It has proven to be a huge help to many of you guys already, which makes me super happy to hear because I put a lot of thought and time into it for you all! I definitely encourage you to order up (it’s a full-size .PDF download you will gain access to once purchased), print it out, and keep on the fridge!
Shoot, print out a few and keep one at work and one in your wallet or purse, too. Look it over as a guide whenever you need to, and feel free to share it with friends!
An even better idea (and how I provide these wonderful little things to clients in person) is to print your Cheat Sheet in half-page size and then laminate it at a local office supply store… this way you can circle or cross off foods with a dry erase marker, making it a compact re-usable grocery list!
Whether you are just starting out towards your fitness journey with nutritional awareness or well on your way and in need of a handy guide to keep things in check, I hope this acts as a useful tool for you or someone you know! :)
Get yours here: Macro-Nutrient Cheat Sheet
How many servings of each category can you have a day?
It completely depends on each person and your schedule, activity level, current fitness, etc. I would start small, by implementing something you think you can stick to on a regular basis and daily (for example, just the breakfast or post-workout suggestion only. For 3-4 weeks until it becomes habitual). Pay attention to your body and hunger, and which foods help keep you satiated vs which have you hungry within an hour or two. Fill up on fiber! Once you feel good about the first new habit you started, implement something else from the Cheat Sheet into your routine. You can also use it along the way to refer to when making food choices, even while out at restaurants (and especially while grocery shopping). I definitely suggest printing a couple out – one for the fridge, one to carry in your purse. Hope this helps! :)