Part 1: How I Eat Whatever I Want and Stay Lean Year Round

I love trying out new foods and restaurants, especially when traveling with my wife.

Honestly, restaurant choices often steer our exploration of a city.

However early on in my fitness journey, I believed that getting fit meant eating bland foods like chicken, rice, and broccoli or cutting out whole food groups.

Learning about macronutrients (macros) changed everything. I realized there's no such thing as "bad" food. By understanding macronutrients, I found I could eat anything as long as it fits within my macro needs.

Macros are key to making this work. Knowing them means no food is off-limits, just balanced with tradeoffs.

For instance, I can eat a cookie, but it will fill my carb and fat intake, so I balance it with a lean cut of sirloin that is high protein, low-carb, and low-fat. This means I can have cookies, guilt-free!

In Part 1, I’ll share how understanding macros freed me to stay lean year-round while eating whatever I want.

Stay tuned for Part 2, where I explain how I incorporate macronutrients into my lifestyle without tracking calories.

What Are Macronutrients?

The three primary macronutrients (macros) are:

1. Proteins
2. Fats
3. Carbohydrates

To find what macronutrients are in food, look at the nutrition label.

Priority #1: Protein - The Building Blocks of Muscle

Role: Protein is crucial for the growth, repair, and maintenance of muscle tissue.

Calories in Protein: 4 calories per gram

Sources: I've aimed for high-quality lean protein from sources like meat, fish, dairy, and eggs. Other good sources you could incorporated include soy, tofu, and seitan.

Beans, legumes, and nuts are also valuable but generally less optimal in protein quality. The quality of protein depends on its digestibility and how easily the body can utilize it.

Also protein helps you feel and stay full. So on top of building muscle it also helps with weight loss!

I found that finding protein filled snacks can be difficult so here are some protein-heavy snacks I enjoy: low-fat Greek yogurt, low-fat cheese sticks, bagged beef jerky, and tuna packets.

Guideline: I look for lean protein sources with at least 2 grams of protein per 1 gram of fat. A 1:1 ratio of protein to fat is fine as long as it is the minority of my meals.

Recommendation: Since I lift weights regularly, I follow the general recommendation of 0.8-1g of protein per pound of bodyweight (1.6-2g per kg). I prioritize protein intake for each meal.

Fats: Essential but Often Misunderstood

Role: Fats are essential for healthy hormone production, organ protection, and maintaining body temperature.

Calories in Fat: 9 calories per gram

Sources: Healthy fats in my diet come from avocados, nuts, seeds, olive oil, and fatty fish. I've learned to distinguish between healthy unsaturated fats and unhealthy trans fats and saturated fats.

Always opt for unsaturated fats but just note that any type of fat is still high in caloric density.

WARNING: Even healthy fats should be used in moderation!

1 tablespoon of olive oil (unsaturated fat) vs. 1 tablespoon of butter (saturated fat) are equivalent in terms of calories for weight loss.

Both have 9 calories per gram.

While olive oil is generally "better" because it’s unsaturated, it still has high caloric density. So, use the same amount whether it’s olive oil or butter.

Recommendation: The general guideline is 20-35% of daily calorie intake should be from fats. Healthy fat intake is crucial, but I've noticed it doesn’t impact body composition and performance as much as protein and carbohydrates, provided I stay within a healthy range.

Carbohydrates: The Body's Primary Energy Source

Role: Carbohydrates have become my body's main fuel source, essential for my brain, muscles, and overall physical activity. They also refuel muscular energy stores.

Calories in Carbs: 4 calories per gram

Sources: Common sources in my diet include fruits, vegetables, grains, and legumes.

Simple carbs like sugar and refined grains provide quick energy, while complex carbs such as whole grains offer sustained energy.

While both simple and complex carbs are the same from a caloric perspective, whole grains tend to be more satiating which means you feel full longer.

This is helpful for weight loss because you can easily find yourself eating too much candy but how much whole grain bread can you really eat?

Recommendation: The amount of carbs I need depends on my goals and activity level. More exercise typically means a higher need for carbs. For instance, if I were training for a marathon, I would need significantly more carbs than someone with a more sedentary lifestyle.

Conclusion

I want to emphasize that you can eat any type of food you want as long as it fits within your macro profile. That's the key point.

In Part 2, I'll detail how I integrated macronutrients into my daily routine, enabling me to enjoy food while meeting my fitness goals without meticulously tracking calories or macros.