Posted November 15th, 2016 under Nutrition
10 Easy Tricks To Get The Most Food Out Of Your Macros
Tags: macros, revolutionize
If you find yourself constantly hungry after hitting your macros, you may want to rethink how you are delegating your macros throughout the day. Try to utilize the concept of volume eating, aka centering your meals around those lower calorie fruits & veggies that are high in water and generally low in macros (With the exception of some of the high-protein volume foods listed below), in order to get the “most bang for your buck” when it comes to macros. Volume eating allows you to eat big portions while not sacrificing crazy amounts of macros. Here are the top 5 foods we recommend for volume eating.
- Egg Whites: With zero carbs, zero fat, and high protein, you can eat a whole lot of these and get your protein in without sacrificing the fats that you would by eating whole eggs. Omelets are a great idea, as well as veggie scrambles (use some of the high-volume veggies listed below for a HUGE plate of filling, tasty food) Also, if you get the egg whites in the carton, they are pasteurized and can therefore be added to smoothies for a quick protein boost.
- Leafy Greens (Lettuces, Spinach, Kale, Collards, etc): Create a huge, filling base for a delicious salad with greens. You can eat cups and cups of this stuff without sacrificing precious carbs! Just make sure that you are topping your salad with the correct stuff. Fatty dressings and carb-heavy toppings can easily transform an innocent salad into a macro nightmare.
- Cucumber: This veggie is 96% water. This high water content helps keep you feeling full and even a little more hydrated! For even more hunger-smashing power keep the peel on as the majority of the fiber is in there.
- Zucchini: Zucchini is everywhere these days, and for good reasoning. This is another low-carb, high-water veggie that you can eat a whole bunch of without sacrificing macros. Try it in place of noodles, or just simply sautéed in a tiny amount of oil as a side dish instead of a starch.
- Nonfat Plain Greek Yogurt: When compared to flavored, sweetened, and/or higher fat yogurt, this one will always come out on top! 1 cup of the stuff has less than 10 carbs and well over 20 grams of protein. Plus, its filled with probiotics, which help restore the good bacteria in our stomachs and promote optimal gut health and function, which is essential.
- Celery: Similar to cucumbers, celery is mostly water & you can therefore eat a LOT of it without sacrificing macros. Try making a healthy, macro-friendly dip with the nonfat plain greek yogurt!
- 99% Fat Free Ground Turkey: This is one of the few animal protein sources with very minimal fat. When compared to boneless skinless chicken breast, another excellent choice, you’ll save about 3-4 grams of fat which you can utilize throughout your day in some other ways. If you substituted your normal protein sources for lunch and dinner for 99% FF Ground Turkey, you’ll be amazed at how much fat you have left over! More room for peanut butter.
- Walden Farms Products: With ZERO everything (calories,macros,etc) you can substitute your normal salad dressings, sauces, syrups, etc for Walden Farms and save SO many macros in the long run. Some of their best products are the BBQ sauce and Pancake Syrup.
- Cauliflower: Similar to zucchini, this is another vegetable that is everywhere and extremely versatile. You can eat it plain or use it as a substitute for many higher carb foods, such as rice or mashed potatoes.
- Artic Zero and Halo Top Ice Creams: These frozen treats are fantastic, macro-friendly substitutions to ice cream or frozen yogurt. You can eat a serving and not worry about wasting all of your fat and carbs for the day. Plus, they’re very high in protein and taste great. Top with some fat free whipped cream and walden farms dessert syrups for some even more light indulgences.
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Written by: Emily Ventura BS Public Health