One of the most commonly asked questions we get from macro beginners is, “I’m all out of fats and just left with protein and carbs. How do I salvage this?”
First know that this is completely normal when you’re a macro beginner. Sometimes getting your numbers within range (+/-5g for carbs and protein, +/-2g for fats) is salvageable, but sometimes it just requires further advanced planning.
- 1. Plan out your macros the night before so you have enough fats for every meal. It’ll be near impossible to go from not tracking your food intake at all to winging your way to success. Plan, Plan, Plan. Also keep in mind that you may not have to plan out your meals the night before for the rest of your macro counting life. Before you know it, you’ll be an old pro. Do it now though, as it will get you closer to macro ninja status!
- 2. Check your nutrition labels. Most prepackaged foods (really most American food in general) are high in fats. If you’re going to splurge, make sure it’s WORTH it.
- 3. Choose carbohydrate options that don’t include fats: whole grains, fruit, potatoes, pasta. You can always add fats (butter, peanut butter, or oil) to your favorite carbs but this puts you in the driver seat with choosing the quantity that fits your macros.
- 4. Try low calorie dressings. Be sure and check the labels for your favorite dressings. Most dressings are very high in fats because they have an oil base. My favorite low calorie dressings are Bolthouse Farms because they have a greek yogurt base. They are very macro friendly, and you can get them at Walmart.
- 5. Choose leaner protein options. Trade steak for chicken, ground beef for ground turkey, eggs for egg whites, salmon for tilapia. Remember that you don’t need to be afraid of fats
- 6. Add in a protein shake to free up more fats for other meals.
- 7. Don’t skimp on fats too much or you’ll be stuck with a bunch of fats at the end of the day and there’s nothing worse than that! If you’re stuck with lots of fat grams at the end of the day you’re not reaping the true benefits of macro counting. Those extra grams of fat could’ve been butter on your toast, guacamole with your chips, 4 oz of steak instead of chicken, or even chocolate! See Tip number 1.
Remember that tracking macros is a marathon not a sprint. Missing or hitting your numbers one single day isn’t going to make or break you. It’s your consistent effort over time that yields BIG results.