Should I track Macros or Calories?
That is the question I get at least 5-10 times per day and when I first startEd Flexible Dieting, I asked the same question. So let's get to the answer!
➡️ Do you know the age old adage, Kill two birds with one stone? It simple adage to highlight efficiency. Doing one thing that gives you two results.
✅ So when tracking your Macros (Protein, Carbs, Fats), you are also tracking your Calories!!
❇️ Lets take the Nutrition Facts table above and how his all works:
✳️ Each gram of our Macros has a certain amount of calories.
🍌 Carbs = 4 Calories per gram
🍗 Protein = 4 Calories per gram
🥜 Fats = 9 Calories per gram
✏️ So let's do the math:
🍌 37g carbs X 4 Cals/g = 148 Calories
🍗 5g Protein X 4 Cals/g = 20 Calories
🥜 8g Fat X 9 Cals/g = 72 Calories
✅ 148 + 20 + 72 = 240 Calories!
✳️ So do you see the beauty of counting your Macros!?!?
🍗 Protein Intake for Muscle Building/Maintaining
🍌 Carb Intake to Fuel Performance
🥜 Fats for Vital Hormone Production
✅ Total Calories for Weight Loss/Maintenance/Gain
✳️ So what is my point!? Well Tracking your macros is the most efficient way to build a diet around your goals, preferences, cravings, lifestyle and practically any other factor life throws at you. You have the ability to build the perfect diet for yourself.
✅ So Track Your Macros
❌ Not Just Your Calories
Really hope this helped and feel free to share it with anyone who needs Flexible Dieting in their lives! And drop some questions below and I’ll do my best to answer them!
Thanks and God Bless,
Happy Tuesday! Bear Market Coffee Pembroke Lower fully restocked ❤️
Yeah the grilled octopus was good, but can we talk about those caramelized onions?!🙌🏼😍😍🤤
Maybe I was starving but I think this might have been the best salad I’ve ever had😆
I gave my son the option between clam sauce or crab sauce for our shared dinner- he chose crab and I’m sooooo glad he did! This was delicious over whole wheat linguine with grated cheese👌🏼🍝👩👦
I can't believe I opened the small container of pumpkin this week.... Should have opened the big one!
Greek yogurt, pumpkin and cinnamon crunch protein #quest #onaquest #cheatclean
this protein pairs so well with pumpkin, perfect now that it's fall!
29g protein | 17g carb | 2g fat
19 days to #nfim #niagarafallsinternationalmarathon
It's not about eating less...it's about eating smart🍱. After trying various diets, I could understand why TD felt skeptic when I told her that I'm confident we would see great results together💪🏼. After 2 months of eating carbs regularly, various meals out & changing the way she eats, TD finally bust through her longstanding weight loss plateau😅. She lost 5.1 kgs in 8 weeks but most importantly, she learnt how to nourish her body to the HIGHEST standards...because ultimately, we all deserve to THRIVE💚!
I AM NOT A FOOD BLOGGER!
Says the girl who’s feed is mostly all photos of food. 🤷🏻♀️ But, I didn’t start this account to develop recipes and post pretty pictures of food. I started this account to help people. To share tips and resources to help you get healthier, stronger, improve your digestion, or lose weight. I make very little of my income through Instagram. (THANKFULLY! I pick and choose *very* discriminately what brands I promote on here.) Lately, my food has been very basic and repetitive, which feels really good for my body. I think for a while I was trying to compete with pretty pictures on here and doing my body and my digestive system a disservice. Thinking back on when I felt my best, I ate the same meals pretty much regularly. They were tasty, but not pretty or interesting enough for Instagram. And because of that, I’ve been feeling pretty uninspired to post on Instagram lately. I still want to share healthy dessert recipes (duh!), but I’m trying to figure out where to take my account next… 😕
What I do know is that I want to continue to help you individually, as I’ve been doing for the last 13 years! I’m taking on a few more clients for *online* personal training and holistic nutrition coaching. If you want guidance, support, and accountability in reaching your fitness, health, or weight loss goals, I would love to help YOU! DM me! ❤️
Peanut butter Brownie smash 🍪🥜 .
Im so happy that I FINALLY found this flavor at a 7/11 in Orlando, and bought all they had left😜 I still find it quite strange that this particular flavor is only sold at 7/11's ?? Whuteva 🤷🏼♀️
Taste: ok with this one the chocolate half tastes identical to the original chocolate peanut butter quest bar, but the peanut butter half is my favorite part, although I found it to be very subtle , I'd would've liked a stronger peanut butter flavor, The chocolate chips really kick this flavor up a notch 👌🏼
Texture: the same as the other quest bars, the only difference is that there are two layers, but it's more for the looks I think, there are also giant peanut chunks in this, I had whole peanut halves which gave it a nice crunch, and there are actually real deal chocolate chips in this along with the original quest chocolate chunks.
Overall rating: 7/10
This flavor was good, but not really anything special, I wish there was more peanut butter flavor, but I did get a strong Reese's puffs vibe! Like no joke the after taste gave me such a Reese's puff vibe, i really liked this flavor though, the double flavor is a cool idea and I'd love to see some other flavors in the future 🤙🏼 .
what did you think of this flavor?
#questbaraddict #proteinbarreview #proteinbars #proteinbarqueen #proteinbar #thebarqueen #questbars #questbarlove #questnutrition #onaquest #proteinbarjunkie #fitfam #fitfood #cleantreats #cheatclean #questbarsfordays #fitspiration #eattogrow #foodisfuel #foodies #cleaneats #eatforfuel #chocolateaddict #fitfoodie #strongnotskinny #stringisthenewskinny
Beef stew... it’s what’s for dinner. 😆👌🏼😍
There is absolutely no reason you can’t have comfort food on a clean diet. It’s just a matter of moderation, using good ingredients, and not skimping on quality. I got grass fed beef tips, organic sweet potatoes, mixed potatoes, organic multi-colored carrots, low sodium, grass fed beef broth, and the regular seasonings. I’m not saying everything has to be organic... the mixed potatoes, broth, and beef aren’t in my recipe, but I made sure to get either fresh, grass-fed (for the meat), or good ingredients (low sodium broth, frozen carrots that are JUST frozen, nothing else added). *
Yes, this has carbs... but carbs aren’t bad for you. It’s a matter of choosing your carbs carefully and aligning them with your goals. With all my health stuff going on, I’m needing some extra good carbs and some good iron from the red meat. 👌🏼
Happy dinner time!
#food #fuel #comfortfood #cleanfood #eatclean #cleancomfortfood #cheatclean #beefstew #potatoes #protein #carbs #organic #knowyourfood #fitchick #bodybuilding #fitness #sogood #glutenfree #grainfree #paleo #nomnomnom #musclefood #health #recovery
Protein Pumpkin Spice Frosted Pimped Out Rice Cakes!
Tag your most basic friend you smash food with that needs this recipe and you both will be entered to win a copy of my Best Selling FDL Book of Recipes 5.0! @Amandalevy
you won! Shoot me an email to Zach@FlexibleDietingLifestyle.com
and I will hook it up!
Macros for Each Pimped Out Rice Cake with all toppings:
91.25 Cals, 11g Carbs, 1.25g Fat, 9g Protein!
Ingredients for Pumpkin Frosting:
100g Canned Pure Pumpkin (I love @libbyspumpkin
Gourmet Vanilla Select Protein (“FDL saves you 15%)
6g Powdered PB
2g Coconut Flour
2g Zero Cal Sweetener of your choice
1g Ground Cinnamon
1g Pumpkin Spice (can always add more)
30g Plain Non Fat Greek Yogurt
Ingredient for Protein Icing:
8g PEScience Gourmet Vanilla Select Protein
2g Coconut Flour
2g Zero Cal Sweetener of your choice
20g Plain Non Fat Greek Yogurt
10ml of Cold Water
Plain Rice Cakes
8g Mini Chocolate Chips
Directions for Pumpkin Spice Frosting:
1️⃣ Add your pumpkin and greek yogurt into a bowl and mix to combine.
2️⃣ Add your dry ingredients into another bowl and mix to help avoid clumping
3️⃣ Now mix together like crazy with your spoon until it is a thick frosting!
4️⃣ Add to freezer for 5-10 minutes to help it cool and then enjoy!
Directions for Protein Icing:
1️⃣ Add your dry ingredients into another bowl and mix to help avoid clumping.
2️⃣ Add your cold water and mix.
3️⃣ Now add your greek yogurt and mix like crazy. The more you mix, the more smooth the icing will be.
4️⃣ Add to freezer for 5-10 minutes to help it cool
5️⃣ Then add to zip lock bag, cut of the tip, and drizzle on top!
Hope you guys enjoyed this one! Don’t forget to give it a save so you have it handy so you can make this asap!
Thanks and God Bless,
Me: Did you have fun at Xxx’s House?
Son: Yes! And his mom makes the best banana bread.
Me: Challenge accepted 😎
Chocolate Chip Banana Bread. Because everything is better with chocolate. 😘
I reaaaally wanted pumpkin pancakes...so I made some for dinner haha. Along with an egg & some sauteed kale.
It's okay to be jealous of my stomach right now lol.
Okay, I DONUT know about you but I’ve had a very manic Monday and it’s not over yet! Thank goodness for the little things packed full of all the good things. HOLE-y moley, gooooey, protein packed nutrient dense donuts. 👉1 scoop @kachavatribe
chocolate protein powder + 1/4 cup butternut squash + a splash of vanilla + cinnamon + 1/2 tsp baking soda + 1/4 cup oat flour
Drizzled with @eatnuttzo
and sprinkled with freeze dried raspberries & bee pollen
Chipotle cauliflower fried rice burrito bowl.
30g romaine lettuce
200g cauliflower rice
150g green/red pepper
50g white mushroom
50g red onion
1 whole egg
30g queso w smoked jalapeño
Macros for the bowl:
Follow along for mouth watering macro friendly dirts, clean eats, and everything in between.
5 Vegan 5-Minute Meals (📽👈 New YouTube Video) Hummus Sandwich, Buffalo Chickpea Wraps, Grill Bean & Guac Burrito, Quick Curry, Sloppy Joe's
SWEET POTATO TOAST 🤓!
I can never decide 🤷🏻♀️ so I have all the combos 🙊!.
Baked red sweet potato 🍠 topped with 1️⃣ @yoproau
, banana 🍌, raspberries, bee pollen 🐝 and @macr0mike
PB 🥜 2️⃣ @nuttvia
cookie dough protein bar and cacao nibs🍫 3️⃣ smashed avocado 🥑, boiled egg 🥚 and hemp seeds!
You're chasing the swirl and suddenly the pint is gone...😋 Comment if you can relate!
Candy [Protein] bar - Choco Nougat taste 🍫🍫: excited to try a NEW brand and NEW bar today! Having not heard much about FB and having only come across them at that bizarre expo that was @fitconuk
previously, not entirely sure what to expect...hopefully the default choc flavour will be a winner?🤞🏽🤔...BLAND, BORING, AVERGAE JO, WASTE OF TIME! 😝❌🛑⁉️🙈 A truly terrible bar 👎🏽👎🏽. A poor man's @questnutrition
bar with all the hallmarks of a bar from years back! A solid lump of chewy protein, a couple of choc chunks thrown in to add visual and taste appeal. All the hallmarks of a bar that has not been given ANY thought other than to simply launch a bar! A boring strip of brown protein, a horrible, dry silken smooth texture that is some effort to eat and chew. Lacks and sweetness or notable taste. Average choc flavour. NO NO and more NO! ❌❌❌ Macros per 60g bar: 222 cals C2 (net) F9 P21. I can now see why so many websites have large stock piles of this brand or are selling them as clearance! In a market which has moved on so much and offer ms confectionary like features, this goes back yearsss to the early, chewy, bland protein bars that only hard core gym-goers would eat. Nothing to see here! Do not bother! Terrible!! I am offended!💩❌😝👎🏽Verdiction 2 out of 10. #OnAQuestTogether #protein #muscle #eatforabs #cheatclean #fitspo #fitness #fitspiration #instafood #instagram #instadaily #proteinbar #instafamous #picoftheday #followforfollow #follower #gains #iifym
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Gold Standard Whey 2.2kg, Creatine (40 servings) & a Limited Edition Gold Standard SmartShaker! 👀😎
All for £49.99! 👊
In store now! 😊
I'm on YouTube btw.
This gormless looking screenshot is taken off my latest video - a @proteinpickandmix
review and haul! Link is in my bio if anyone is interested in ordering from these guys!
Bear Market Coffee IFSC fully restocked ❤️ perfect afternoon pick me up with a coffee!