Ep. 146 Here's The Best Way To Avoid Falling Off Track With Your Macros

If you’re having trouble hitting your macros, it is typically coming down to this one thing...

Poor planning.

And when it comes to poor planning, there’s 2 things you really should be planning for: Your specific macros and your hunger levels.

Most people don’t feel the same amount of hunger day to day.

That’s because stress, sleep, activity level, and other variables can cause you to feel more or less hungry.

So maybe you plan to eat the same meals every day to hit your macros, but then one day you’re not very hungry and don’t want to eat that… what do you do?

You need to eat low volume meals.

These are meals that take up less space on a plate, but still have plenty of calories and nutrients. These contain foods that are still “healthy” because they are nutrient dense, but for some people these foods might be easy to over-consume if you’re eating them on hungry days.

Maybe another day you’re more active than normal or use your brain a lot, and you’re super hungry… you might eat your “normal” planned meal but still want more food… what do you do?

You need to eat high volume meals.

Volume meals typically contain fibrous foods, such as veggies and fruits, low fat protein sources, such as lean meats, egg whites, or fat free yogurt, and a voluminous fat source, such as avocado or cheese.

In today's episode, we're going to cover food but look at it through a different lens and perspective to give you a roadmap if you do indeed fall off of your macros without the guilt and shame typically associated with it.

Time Stamps:

(1:15) It’s “Cold” Here Today

(2:02) Avoiding Falling Off With Your Macros

(4:02) Understanding Hunger Levels and Macros

(7:22) Someone Has To Eat The Leftover Snacks

(11:04) Manipulating Food Volume

(12:20) Omelet Example

(18:22) Avocado Toast Example

(24:42) DM Me on More Food Volume Tips

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