Macro Diet For Dummies E-Book

Malia Frey

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 501

Veröffentlichungsjahr: 2023

Beschreibung

Lose weight, build lean muscle, and boost daily energy levels without giving up your favorite foods.

Macro Diet For Dummies teaches you everything you need to know to master the popular meal plan that has helped athletes, celebrities, and people just like you build lean muscle and lose fat for good. On the macro diet, you track macronutrients instead of calories, so you know you’re giving your body the correct balance of daily nutrients to feel energized, strong, and healthy. And the great thing is that, as long as you balance your macros and meet your daily goals, you can eat whatever you want. You'll reach your weight and health goals without feeling deprived of your favorite foods.

Macro Diet For Dummies is a jargon-free guide that provides all the tips and tools you need to develop your own macro-based dietary plan and maintain it for life. Learn to find the best macro balance for you and prep delicious and satisfying meals that will help you get where you want to be.

• Read about macronutrients and why they’re so important for weight loss, better body composition, and optimal health
• Learn how to determine the macro balance that works best for your body and how to calculate the precise amount of carbs, protein, and fat that you need each day
• Use free tracking tools to monitor your daily intake and keep your program going strong
• Get 30+ delicious recipes that will put you on the path to macro success

Thanks to this easy-to-follow Dummies guide, you can lose weight, make your fitness goals easier to reach, and lead a healthier life.

Leseprobe

Macro Diet For Dummies®

To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Macro Diet For Dummies Cheat Sheet” in the Search box.

Table of Contents

Cover

Title Page

Copyright

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part 1: Getting Started with the Macro Diet

Chapter 1: Looking at the Big Picture of the Macro Diet

Foundational Concepts of the Macro Diet

Types of Macro Diets and Variations

Seeing How the Macro Diet Differs from Other Diets

Considering Calories

Answering the Big Question: Can I Really Eat Anything I Want?

Deciding If It’s Just a Fad

Chapter 2: Understanding the Building Blocks: Macronutrients

What Is Protein?

What Are Carbohydrates?

What Is Fat?

Micronutrients Are Important, Too: Vitamins and Minerals

Hydration and the Macro Diet

Chapter 3: Enjoying the Benefits of a Macro Diet

Increasing Nutritional Awareness

Enhancing Overall Well-Being

Improving Fitness and Sports Performance

Promoting Better Body Composition

Reaching and Maintaining a Healthy Weight

Supporting a Lifelong Strategy for Wellness

Chapter 4: Deciding if the Macro Diet Is Right for You

The Best Candidates for a Macro Diet

Who Should Exercise Caution When Considering a Macro Diet

Weighing the Pros and Cons

Tips to Help You Decide

Part 2: Tracking Your Macros

Chapter 5: Setting Goals for Success

Why Goals Matter

Different Types of Macro Diet Goals

Setting a SMART Goal

Chapter 6: Finding Your Optimal Macro Numbers

Step One: Determine Your Caloric Needs

Step Two: Choose Your Personalized Macro Ratio

Step Three: Calculate Macro Grams

Step Four: Estimate Food Volume and Portion Sizes

Chapter 7: Choosing the Best Macro Tracking Method for You

Reading Nutrition Labels

Using Different Tracking Tools

Recording Macros Before versus After You Eat

Part 3: Making the Macro Diet Work for You

Chapter 8: Planning for Success

Prepping Meals for the Win

Setting Up Your Kitchen

Optimizing Food Choices for Better Health

Practicing Food Safety

Fine-tuning Your Macro Meal Timing

Chapter 9: Monitoring Your Progress and Making Changes

Knowing When You Should Assess

Checking Your Progress

Making Adjustments

Determining How Long You Should Stay on the Macro Diet

Chapter 10: Creating Your Daily Menus

Creating Your Own Meal Plan

Sampling Macro-Balanced Daily Menus

Part 4: Overcoming Obstacles

Chapter 11: Finding Support and Motivation

Identifying the Barriers

Understanding the Two Types of Motivation

Finding the Macro Diet Community

Enlisting the Help of Family and Friends

Staying on Track When Motivation Hits the Road

Chapter 12: Sticking to the Macro Diet When Eating Away from Home

When to Take a Break from the Macro Diet (or not!)

Tips for Work and Daily Life

Simple Strategies for Special Occasions

Ways to Enjoy Healthy Restaurant Dining

Recommendations for Enjoying Macro-Friendly Travels

Chapter 13: Consuming Alcohol on the Macro Diet

How Alcohol Affects Metabolism

The Impact of Alcohol on the Macro Diet

To Drink or Not to Drink?

How to Track Alcohol Calories on the Macro Diet

Part 5: Whipping Up Macro Diet Recipes

Chapter 14: Protein-Packed Smoothies

Choosing the Best Smoothie Ingredients

Chapter 15: Balanced Breakfasts to Fuel Your Day

The Truth about Breakfast

Chapter 16: Savory Lunches and Dinners

Cooking Macro-Friendly Meals

Making Meals at Home without Cooking

Chapter 17: Desserts, Snacks, and Treats

Chapter 18: Make-Ahead Meal Prep Ideas

Meal Preparation and Storage Tips

Part 6: The Part of Tens

Chapter 19: Ten Ways to Add Flavor to Protein (without Added Fat or Carbs!)

Vary Your Prep Methods

Make a Marinade

Create a Zesty Spice Blend

Savor Smoky Flavors

Grow (or Buy) Herbs

Boost the Umami with Soy Sauce or Tamari

Make the Most of Mustard

Brush on a Balsamic Glaze

Spice It Up with Salsa

Use Yogurt to Make Meats Tasty

Chapter 20: Ten Grocery Shopping Tips for Macro Trackers

Decide Between Online Versus In-Store Shopping

Make a List

Eat Before You Go

Shop the Perimeter

Head Down the Aisles

Choose Water Over Oil or Syrup

Eat the Rainbow

Get Savvy about Grains

Consider Big-Box Alternatives

Use Apps or Online Coupons

Chapter 21: Ten Macro-Balanced Snacks to Carry On-the-Go

Hard-Boiled Eggs and Hummus

Plant-Based or Meat Jerky

Trail Mix

Protein Muffins or Brownies

Popcorn and Nut Mix

Apple and Peanut Butter

Tuna or Salmon and Crackers

Protein Balls

Roasted Edamame

Protein Bars

Chapter 22: Ten Unexpected Benefits of Being on the Macro Diet

You’ll Impress Your Friends in the Kitchen

You May Out-Gym Your Gym Buddies

Your Muscles May Thank You

You Can Say Goodbye to Hanger Outbreaks

You’ll Become a Nutrition Whiz

Your Diet Will Play Well with Others

You’ll Become the Envy of the Lunchroom

You May Save Some Dough

You’ll Banish Food Guilt for Good

You Set Yourself Up for a Lifetime of Empowerment

Appendix: Metric Conversion Guide

Index

About the Author

Connect with Dummies

End User License Agreement

List of Tables

Chapter 2

TABLE 2-1 Daily Values of Select Nutrients

Chapter 3

TABLE 3-1 Body Fat Percentage Categories

Chapter 6

TABLE 6-1 Activity Level Categories

TABLE 6-2 Carb Intake Guidelines

TABLE 6-3 USDA Protein Estimates

TABLE 6-4 USDA Carbohydrate Estimates

TABLE 6-5 USDA Estimates for Fat

Chapter 7

TABLE 7-1 Popular Tracking Apps

List of Illustrations

Chapter 7

FIGURE 7-1: Nutrition Facts Label.

FIGURE 7-2: Daily Food Log.

FIGURE 7-3: USDA MyPlate.

FIGURE 7-4: 40/30/30 Sample Plate.

Chapter 8

FIGURE 8-1: Protein foods by grocery store section.

FIGURE 8-2: Carbohydrate foods by grocery store section.

Guide

Cover

Table of Contents

Title Page

Copyright

Begin Reading

Appendix: Metric Conversion Guide

Index

About the Author

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Macro Diet For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2024 by John Wiley & Sons, Inc., Hoboken, New Jersey

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Library of Congress Control Number: 2023950099

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Introduction

If you’re tired of restrictive fad diets that set rigorous standards about what you can eat or make you feel guilty for enjoying certain foods, then you have come to the right place. The macro diet is your path to food freedom through nutritional empowerment.

The macro diet is an eating plan in which you track your intake of protein, carbohydrates, and fats to reach targeted intakes. On the macro diet, you get to eat meals and snacks that you enjoy and that make you feel good. You’ll gain the nutritional knowledge you need to tailor a balanced and personalized program that meets your standards for wellness and health, not standards set by a celebrity or a social media influencer.

If you want to lose weight on this plan, you can! If you’re gunning to reach a fitness goal, then the macro diet has you covered as well. Or if you simply want to feel more energized and focused throughout the day with the confidence of knowing you’re fueling your body with power-packed foods, then tracking your macros is definitely for you.

The macro diet is for people who want to bolster their mental and physical well-being with evidence-based guidance. The foundations of the diet are based on hundreds of years of nutritional science, and the guidance offered aligns with the most recent recommendations provided by major health organizations based on peer-reviewed scientific studies.

So, if you’re ready to take charge of your eating habits to crush your goals, then prepare yourself for a new you. The macro diet is your key to years of happy, healthy eating and enjoyment.

About This Book

This book is designed so that you have all the information you need to set up your macro diet right at your fingertips. Like all Dummies series books, you’ll find that it is organized with easy access in mind.

You don’t have to read the entire book or even read the chapters sequentially to design your macro diet plan. Each chapter helps you to complete a different task or master a specific skill related to macro tracking. If you are already familiar with the concepts in a particular chapter, skip it and move on to another.

However, you may want to bookmark certain pages or sections. For example, in Chapter 6, I show you how to calculate your macro targets. Since you may adjust these numbers from time to time, you might want to dog-ear those pages so you can find them easily when it’s time to tweak your food plan.

You’ll also want to keep in mind the following tips for the recipe chapters:

All temperatures are listed in degrees Fahrenheit. The appendix includes information about how to convert cooking temperatures to Celsius.

Eggs are always large.

Ground pepper is freshly ground pepper.

Onions are yellow (unless specified otherwise), although feel free to experiment with other varieties.

Recipes listed with the tomato icon are vegetarian.

Olive oil is extra virgin, but you can experiment with other varieties if you prefer. Extra virgin olive oil is more flavorful than regular olive oil, but it has a slightly lower smoke point than regular olive oil.

Lastly, you’ll find a few web addresses listed throughout the book. If you want to visit the website, simply type the address into the address bar (at the top of your browser window) exactly as indicated without any line breaks or spaces. If you bought the digital version of this book, just click on the link to go to the web page.

Foolish Assumptions

In writing this book, I made a few assumptions about you, my reader.

You want to improve your health, accomplish a fitness goal, or reach or maintain a healthy weight.

You like the idea of gaining more energy and focus with a balanced, nutritious diet.

You enjoy eating, and you’re tired of diet plans that tell you that you should feel guilt or shame for eating certain foods.

You’re willing to invest some time into tailoring a diet that suits your personalized needs.

You want to gain nutritional knowledge to make food choices and meal decisions that leave you feeling empowered.

Lastly and most importantly, I assume that you are the one who knows what’s best for your body, especially when it comes to your weight. The book provides information to help you reach different types of goals, including weight loss, weight maintenance, and weight gain. But I make no assumptions or recommendations about what a healthy weight is for you — that is your decision. If you are unsure of how your weight affects your health, have a conversation with your health practitioner to get personalized advice.

Icons Used in This Book

Throughout this book, icons in the margins highlight certain types of valuable information that call out for your attention. Here are the icons you’ll encounter and a brief description of each.

The Tip icon marks tips and shortcuts that you can use to make following the macro diet easier.

Remember icons mark the information that’s especially important to know. To siphon off the most important information in each chapter, just skim through these icons.

The Technical Stuff icon marks information of a highly technical nature that you can normally skip over.

The Warning icon tells you to watch out! It marks important information that may save you from making nutritional decisions that might compromise your physical or mental well-being.

Beyond the Book

In addition to the abundance of information and guidance related to the macro diet that I provide in this book, you get access to even more help and information online at Dummies.com. Check out this book’s online Cheat Sheet. Just go to www.dummies.com and search for “Macro Diet For Dummies Cheat Sheet.”

Where to Go from Here

If you are a nutrition newbie, welcome! I’m glad you’re here! You might want to start with Chapter 1 and move through the book sequentially at your own pace. Remember, this isn’t a short-term, quick-fix diet. Take plenty of time to grasp the underlying concepts about macros and balanced nutrition so that you appreciate the value of investing time in calculating your targets and prepping meals.

If you have a solid nutritional background, then navigate through the book as you see fit. You may want to skip Part 1 and move right into goal setting in Chapter 5. Or, if you already have a specific goal in mind for your new nutritional plan, skip Chapter 5 and get right into calculating your targets, which I explain in Chapter 6.

Regardless of where you begin, remember that the macro diet isn’t a one-stop nutritional shop. You’ll probably find that you want to go back and make changes from time to time. That’s great! Keep the book handy so that you always have the information you need to make sure the macro diet supports you through a lifetime of wellness and vitality.

Part 1

Getting Started with the Macro Diet

IN THIS PART …

Browse the basics of the macro diet, including how it compares to other diets and whether or not to count calories.

Master nutritional basics by learning about foundational building blocks: protein, carbohydrates, and fats.

Consider macro diet benefits to see how this eating plan might affect your health and wellness goals.

Weigh the pros and cons of the macro diet to decide whether it is right for you.

Chapter 2

Understanding the Building Blocks: Macronutrients

IN THIS CHAPTER

Understanding the role of protein and choosing different types

Knowing how carbohydrate intake affects the body and finding healthy carb foods

Seeing how fat intake supports good health and finding the best fat sources

Reaching the recommended daily allowance for key vitamins and minerals

Staying hydrated throughout the day to optimize energy and stave off fatigue

Six nutrients allow your body to function at its best: protein, fat, carbohydrates, vitamins, minerals, and water. On the macro diet, you’ll concern yourself primarily with the three macronutrients: protein, carbohydrates, and fat. Vitamins, minerals, and water are no less important, and I also tell you how to ensure adequate intakes of each, but your day-to-day tracking will concern macros.

The calories in protein, carbohydrates, and fat all provide your body with energy. In addition to supplying energy, each macronutrient serves other bodily functions. The more you can understand these functions, the more motivated you may become to make sure you get enough of each nutrient.

Understanding each nutrient’s role may also help you to determine the best macro balance for you. For instance, if your primary goal is to build muscle, you probably want to prioritize protein intake.

In this chapter, I detail the function of each macronutrient and compare different types of food that provide these nutrients. I also touch on the role of micronutrients — vitamins and minerals — and explain how to reach the recommended daily allowance for each one. Finally, I tell you about how hydration matters throughout the day and how to make sure that you get enough water to stay healthy and energized.

What Is Protein?

When most people think of protein, they think of meat. Foods like beef, poultry, pork, and game meats are certainly good sources of protein. But there are many other sources to choose from as well. So, if you are not a meat eater or if you prefer to consume less meat for ethical or environmental reasons, you can find many other protein-rich foods to consume.

But first, let’s take a step back and learn why protein is important for a strong and healthy body.

What protein does in the body

Protein is sometimes called the “building block of life” because it helps to build and repair cells. It provides structure and form to hair, skin, nails, muscle, bone, and other tissues. Protein also promotes healthy immune function and helps deliver oxygen to our cells. We need protein throughout our lives, but especially when we are young.

Protein is important during all stages of life but especially in the early stages when we are growing rapidly.

Protein is made up of long chains of amino acids. Amino acids are molecules that can be combined in different ways to make different types of protein to serve different functions.

Twenty different types of amino acids exist. Your body makes most of them, but nine are considered essential amino acids because your body doesn’t make them. You must consume essential amino acids in the food that you eat.

Some amino acids are called branched-chain amino acids (BCAAs) because of their particular structure. These three amino acids are believed to be especially important for stimulating muscle protein synthesis or muscle building, among other functions.

The nine essential amino acids are

Histidine:

A brain chemical that helps support digestion, a healthy immune system, proper sleep, and sexual function.

Isoleucine:

A branched-chain amino acid that helps to make hemoglobin and is needed for muscle metabolism.

Leucine:

A branched-chain amino acid that helps to build and repair muscles, heal wounds, and regulate blood sugar levels. Leucine may also increase the production of human growth hormone.

Lysine:

A compound also called L-lysine, involved in hormone production and important for calcium absorption and immune function.

Methionine:

An amino acid that contains sulfur and is important for proper growth and development, metabolism, and the absorption of certain minerals.

Phenylalanine:

A compound that helps to produce other amino acids and may help to improve mood, alertness, learning, and memory.

Threonine:

An amino acid important for normal blood clotting, and healthy skin and connective tissue. It is also essential for gut health and plays a role in fat metabolism.

Tryptophan:

A commonly known amino acid that helps to make serotonin, a brain chemical that helps to regulate mood, appetite, and sleep.

Valine:

A branched-chain amino acid involved in muscle growth, tissue regeneration, and energy production.

When you consume protein in foods such as meat, fish, soy, dairy, nuts, whole grains, and certain vegetables, you should get the amino acids you need. However, you’ll still see many supplements on the market that contain amino acids, especially branched-chain amino acids.

For general health, nutrition experts usually recommend getting your protein from whole foods rather than supplements. However, the International Society of Sports Nutrition (ISSN) acknowledges that in some cases, supplements may be the most efficient way for athletes to get the amino acids that they need, especially branched-chain amino acids.

In Chapter 6, I go into more detail about the protein needs of athletes, both strength-trained athletes (weightlifters) and endurance athletes (runners, swimmers, cyclists). In that chapter, you can compare your training volume to guidelines offered by sports nutrition organizations. Then you’ll be able to calculate your exact protein needs.

But guidelines offered by sports organizations generally align with the recommendations provided by general health organizations for overall wellness. These organizations include the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, the two organizations that publish dietary guidelines for Americans every five years.

The Dietary Guidelines for Americans advise that you consume between 10 percent and 35 percent of your daily calories from protein.

That means if you consume 2,000 calories per day, you’d aim to get 200 to 700 calories from protein (50–175 grams). If you consume 1,800 calories per day, you’d shoot for 45–158 grams of protein per day, and if you consume 2,500 calories per day, you’d try to get 63–219 grams of protein per day.

Different types of protein

Protein is often associated with meat. But you can select from many other sources of protein as well, including plant and nonmeat animal-based foods.

If you’re an omnivore (you eat all types of food) you’ll do your body a favor by consuming both plant- and animal-based protein foods to get a wide range of nutrients. But if you are a vegan or vegetarian, you’ll want to familiarize yourself with plant-based sources.

In Chapter 8, you’ll find a list of protein foods organized by the grocery store section. That list contains both animal- and plant-based foods. Use that list when you shop for protein foods.

Animal-based protein

When people think of protein, they often think of meat. Common animal protein sources include beef, chicken, turkey, seafood, eggs, and dairy products.

Protein supplements, like protein powder, are also commonly used to increase protein intake. Protein powders may be made from plant sources (like soy) or animal sources (like whey, a component of milk).

Animal-based protein sources are often believed to have better muscle-building properties than plant-based protein foods. However, some studies have challenged that belief.

For instance, a 2021 large-scale research review published in the journal Nutrients found that both plant and animal protein sources helped improve overall muscular strength in people of all ages. But they did find that animal protein had a slight edge over plant-based protein when it came to the percentage of lean muscle mass, especially in younger adults.

One of the reasons that animal protein is sometimes preferred is because animal proteins are sources of complete proteins. Complete proteins are those protein foods that contain all nine essential amino acids.

So, when you consume protein from animal sources, you know you’re giving your body all of those amino acids that it can’t make on its own. But you might be giving your body some other nutrients that you may want to limit.