19 Nov Day 20: Assess your Macronutrient Ratio
Daily Focus: Assess your Macronutrient Ratio. (5 Points)
Now that you have a few days of tracking in My Fitness Pal, take a look at your macronutrient ratio.
Go to the My Fitness Mobile App:
- Go to your Daily Entry.
- Scroll Down to Nutrition.
- At the top there should be three things listed; Calories, Nutrients, and Macros. Please take to review each category, but then click on Macros.
- Look at the Graph.
The graph shows you what percentage of Fats, Carbohydrates and Proteins you have been eating. This is your macronutrient ratio – those percentages. Take note of what your current ratio is (For example: 30% Protein, 30% Fat,40% Carbohydrates, 30% Fat or 30/30/40). Your macronutrient ratio can affect many different factors of your health.
Read this Fine Tuning Mini Quiz to understand just what health factors your macronutrients could affect.
If you felt amazing during the last few days, then you are probably eating a macronutrient ratio that works well for you. However, if you took any notes during those days, that fall in the “Wrong Fat/Carb Ratio”, adjusting your macronutrient ratio may help alleviate some of those feelings.
The following are questions that could help you adjust your ratio based on your current eating habits.
- How was your food quality?
- First and foremost, based off of the three days you tracked – how many meals were home cooked? How many consistent of whole foods? If it’s where you want it to be, great. If it’s not – pat yourself on the back for being honest with yourself (seriously, it’s hard to do) and make adjustments in the coming weeks.
- Are you eating enough protein?
- Are you eating enough protein? If you are finding yourself hungry a lot of the time, and if you gravitate more toward quick carbohydrates and fats, I would increase your protein intake; especially if you are working out on a regular basis – but even if you are not. I would make sure that you are at least eating .75 x your weight in grams of protein, (if you are looking to gain muscle, increase that number to .9). Meaning, if you weigh 150 pounds, you should at least be eating 112.5 grams of protein each day, consistently. Yes, protein helps build muscle and keeps us satiated for a longer period of time than say faster processed carbohydrates. Absolutely – but more importantly if you are focused on consuming a higher percentage of protein each day, you will innately be incorporating healthier eating habits; to eat enough protein in a day, you will have to incorporate a good amount of protein into each meal (which can make a huge difference in and to your body) and makes it quite a bit harder to allow say more than one donut or protein-less treat, a day. This helps us focus on something positive – instead of removing or limiting processed foods, we are adding protein to each meal. Seriously, I can not tell you how powerful that can be.
- Are you eating enough, period?
- Whole foods are more packed with more nutrients than processed foods, yet they tend to be lower in calories. This can be the reason for initial weight loss for a lot of people, which for most is a happy side-effect of eating higher quality foods. However, if you are also working out – you want to make sure that you are supporting all the movement you are doing and not depleting your body of too many calories. When eating healthier foods, it almost seems ironic – but you may have to eat more of that good food to meet your caloric goals for the day.
- Are there certain meals that make you feel a certain way? Can you see a correlation?
- Are you tired after lunch? What does lunch consist of? Lots of carbohydrates? Lots of fat? Sometimes if we over consume a macronutrient, it’s harder for our body to digest and that lowers our energy levels. So say, you notice after eating a certain lunch you get tired. That lunch consists of mostly rice, and 50-60% of the meal is carbohydrates, changing the percentage of carbohydrate may make a difference in your energy level. Example: Cut back on the rice (making carbohydrates only 30%) of your meal, add more protein to still feel full – you can then assess if that difference was all you needed to feel that change in energy level.
- Do you see a correlation in a certain food? Is it every time you eat gluten or dairy that you aren’t feeling well? Maybe try to remove that item from you diet for a little while to see if that makes any improvements.
These are just a few examples of things you could adjust to help your nutrition to help you feel better and help attain your goals. I felt it was important to take note of how you are feeling before eating your unique Thanksgiving meals. It will help us assess where you are currently, while eating your more typical foods and meals. It may also help you assess and/or understand how you feel eating your holiday meals as well. That being said, I want you to enter into the holidays feeling confident about your choices, whether that is to enjoy all the foods completely (without guilt!), or to make the efforts to only eat foods that serve you best. Whatever it is that you choose, I want to share with you the RESTART® rule:
“What I eat, I choose it consciously, I enjoy it thoroughly, and then I let it go.”
No guilt, no shame – enjoy your holidays!