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ome of these compounds that we must source from our food because the body is not capable of producing them such is the case of the linoleic and linolenic acids these are called essential fatty acids and they play vital roles in blood coagulation brain development and reducing blood cholesterol essential fatty acids help prevent heart disease opting for a completely fat free diet can be counterproductive for your overall health why many nutrients are fat soluble so the body needs fat to absorb and or transport them this is the case for carotenoids and vitamins k a d and e not ingesting healthy fats can lead to micronutrient deficiency and thus health problems other roles of this macronutrient include regulating the compounds that go in and out of our cells providing structure to cell membranes helping keep skin and hair healthy and aiding in cell communication which is essential for the body to function correctly as you can see the nutritional pyramid exists for a reason and depriving ourselves of one or other group of macros will only have harmful effects on our health in the long run the health benefits of the macro diet lie in the fact that it helps us lead a balanced diet the advantage it does so without keeping us from ingesting the food we love this makes dieting more manageable and more sustainable in the long run because who doesn t want to eat delicious food and still be able to lose those extra pounds and keep them gone the post health benefits of the macro diet appeared first on iifym from iifym recipes and articles iifym http bit ly 2unxomg posted by unknown at 3 32 pm no comments email this blogthis share to twitter share to facebook share to pinterest labels iifym recipes and articles iifym wednesday january 16 2019 2 macro diet recipes 2 macro diet recipes one of the biggest advantages of the macro diet is that it allows you to eat whatever you want if it fits your macros that s the magic phrase but there isn t any magic involved in the macro diet approach it s pure science you calculate your daily macronutrient needs reduce it by 15 20 to lose weight and prepare your meals around those numbers our macro calculator will handle the details for you if you want to save time this leaves a lot of room for flexibility and no need to starve yourself or deprive yourself of the foods you love for example that s the reason why iifym is commonly referred to as tracking macros or more recently flexible dieting if you will of course it works better if you eat mostly non processed food non processed foods usually have one or two macros in them and nothing else this makes it easier for you to track your daily and weekly amounts of macronutrients macros how so because it s easier for you to weight and calculate how much of each macro every meal has for example lean meats such as chicken breasts are nearly 100 protein they contain only traces of fats and zero carbs which are perfect for those following the iifym macro diet frozen pizza on the other hand has all three macronutrients and in varying amounts depending on the toppings if you will additionally processed food is usually high in saturated fats and other harmful chemicals such as preservatives and artificial flavoring the process of weighing our food and determining the amounts of macros a meal has can be a little stressful and somewhat confusing at first so to get you started here are 2 macro diet recipes you can enjoy making yourself and still meet your fitness goals eggplant and chicken primavera this recipe is excellent for a quick low calorie and healthy dinner or lunch what you ll need 1 large eggplant 2 cups of mushrooms 1 large red bell pepper sliced 1 head of broccoli ½ an onion it can be red or white 1 jar of pasta sauce ¼ cup of grated parmesan cheese 1 large chicken breast ¼ teaspoon garlic salt ¼ teaspoon black pepper 1 tablespoon olive oil prepping cut the eggplant in thin slices and then in four equal pieces cut the broccoli into small florets slice the onion mushrooms and bell pepper cut the chicken breast in cubes method add two teaspoons of olive oil to a large skillet and sauté all the vegetables ad a pinch pepper and garlic salt cook the vegetables until they are tender and the eggplant looks partly translucent in another pan fry the diced chicken with one teaspoon of olive oil and the remainder of the garlic salt cook it through making sure you don t overdo it heat the pasta sauce in a pan and once everything is ready put ¼ of the veggie mix the chicken and the pasta sauce in a bowl sprinkle with parmesan cheese and voila this recipe serves four portions nutritional information total macros grams fats 32 proteins 88 carbs 136 calories 1060 macros per serving grams fats 8 proteins 22 carbs 34 calories 265 if you divide these numbers by 4 you ll get the macros per serving are you a vegetarian substitute the chicken for chickpeas lentils or tofu are you vegan just don t sprinkle any cheese on our second recipe is none other than brownies because why not if it fits your macros you can enjoy this delicious dessert chocolate chip brownies what you ll need ½ cup of dark chocolate chips ½ cup of semi sweet chocolate chips ¼ cup of cocoa powder ¼ cup of oat flour ½ cup of unsweetened applesauce 1 large egg 1 teaspoon of vanilla extract 2 tablespoons of honey 4 tablespoons of brown sugar ½ cup of peanut butter ¼ teaspoon of baking soda ¼ teaspoon of baking powder ¼ teaspoon of salt prepping preheat the oven to 350 f line a large pan with parchment paper to make the oatmeal flour first grind the oats in a blender until they become powder and then measure out 1 4 cup method in a large bowl add all the wet ingredients peanut butter honey vanilla and applesauce and mix them well then add the egg and continue mixing until smooth in another bowl mix the dry ingredients oat flour brown sugar cocoa powder baking soda salt and baking powder after that mix the wet and the dry ingredients thoroughly then add the dark chocolate chips and mix add the batter to the pan spread evenly and top it up with the semi sweet chocolate chips put in the oven for 20 to 25 minutes this recipe yields eight portions and it s vegetarian and vegan friendly so enjoy nutritional information total macros grams fat 94 proteins 38 carbs 138 calories 1436 macros per serving grams fats 11 75 proteins 4 75 carbs 11 25 calories 179 5 these are scrumptious examples of just 2 macro diet recipes you can prepare at home and while easily keeping tracks of your macronutrients both recipes combined won t take you longer than an hour and if you live by yourself you can save the remaining servings to eat in the next few days for instance you can also divide the ingredients by the number of serving to get the recipe for a single serving or create the entire batch for example happy cooking and enjoy your macro diet recipes the post 2 macro diet recipes appeared first on iifym from iifym recipes and articles iifym http bit ly 2aquetk posted by unknown at 4 11 pm no comments email this blogthis share to twitter share to facebook share to pinterest labels iifym recipes and articles iifym thursday january 10 2019 about us about iifym the best macro calculator you probably clicked on this page to learn more about the company that started the macro tracking trend and showed the world that you can eat the foods you love to lose weight well in order to understand our company you need to understand me my name is anthony collova and i m the founder of iifym com i am also the creator of the world s first ever macro calculator the small bit of software that changed the face of dieting as we know it today and allowed people to break from crappy unsustainable weight loss programs and restrictive meal plans in addition to being the developer of the world s best macro calculator i am also i m a husband nutritionist life coach burner participant of burning man artist food snob dog lover and recovering drug addict with over 20 years of sobriety behind my belt my purpose in life is to help people simple as that this is why i build the iifym website and the macro calculator to empower people to lose weight while eating the foods they enjoy so they love their body and build a healthy relationship with food that is why i am so fricking obsessed with tracking macros see i tried nearly every diet on the market and nothing ever helped me lose weight as much as iifym did once i started tracking macros iifym helped me drop 70 lbs of pure body fat and totally transform my physique it wasn t just a new sexy body that my macro calculator helped me get but rather it was everything that tracking macros helped me to uncover my real success was there the whole time waiting behind everything that was hidden by those 70 lbs my energy my confidence my sleep my productivity hell even my income improved when i finally cracked the code to weight loss and macro tracking since you are reading this i am guessing you are a bit like me those 70 lbs of unwanted body fat didn t just slow me down but it affected every single area of my life it was there when i woke up groggy in the morning it was there when i struggled to fall asleep at night it was there at my job where i pretended to eat healthy just so people wouldn t judge me and it most certainly was there when my ex wife left me for a different man in fact those extra 70 lbs of unwanted body fat were still there even when i put myself through countless diets that promised the world but never actually delivered the fat loss i hoped to see low carb low calorie low fat paleo keto atkins south beach the zone diet weight watchers and everything else you can imagine none of these diets worked for me because none of them were sustainable every weight loss program failed because they were all so restrictive that i couldn t adhere to them for longer than a couple of months i always had the best intention but no matter how bad i wanted to lose weight or how much i talked my self in to believing i could stick it out i always ended up in the same spot i started at frustrated shameful guilty and hungry it wasn t until i found myself at my wits end that i took the right steps to reach my goals that is when i decided that maybe i should start from scratch forget what i thought i knew about dieting and find a new way to lose weight my problem wasn t that i wasn t smart it wasn t that i was lazy it wasn t that i didn t want it bad enough in fact my problem withe weight loss was quite simple the reason i failed with so many fad diets was because they were too restrictive and unsustainable everything i tried forced me to do things that were totally different from what i naturally do on my own they all demanded perfection rather than celebrating progress and they all required suffering as the key ingredient for weight loss to work and if it did work it wouldn t last even when i d hire personal trainers to kick my ass in to shape these guy all demanded perfection too and the worst part about all the diets i failed at is that they tried to convince me that they weren t actually diets that i wasn t following a diet but rather making a new lifestyle a lifestyle are you serious you want canned tuna rice cakes and egg whites to be my lifestyle are you kidding me that is why i was unsuccessful so many times and why i dove head first in to finding a new way a scientific way to lose weight without suffering starving myself or giving up the foods i love i buried myself in books in studies in pod casts talking to doctors to dietitians to people that lost 10 lbs and people that lost 100 lbs i interviewed athletes coaches bodybuilders and bodybuilding coaches to crack the code and figure out exactly how to lose weight while eating the foods i love once i had my data i got to work and built the worlds best macro calculator we are currently on our 7 th iteration and i am happy to say that iifym has the worlds best macro calculator there is there are over 160 macro calculators on the internet right now and i had my hand in developing over 130 of them chances are if you went to any weight loss website to use a tdee calculator or macro calculator it was one that i developed over a decade later i sit here in front of my computer writing my story after confidently helping over 150 000 overweight people lose weight while eating the foods they love and grow the confidence that comes with reaching our goals and transforming in to the person that we want to be i started iifym com to help people lose weight while eating the foods they love but those transformations is what i am most proud of see weight loss is one thing but confidence is a different type of animal when we shed our unwanted body fat we take the first step towards healing from our emotional baggage kind of like how i feel when i get a haircut and wear a sharp business suit when i look good i feel good is it the same for you take a second right now just a second to picture your favorite outfit the clothes that you look your best in and feel your best in now imagine yourself in those clothes at your goal body weight how do you feel all dressed up in the body you ve always wanted wearing clothes that set you on fire that my fried is what my goal is for every single one of the people that visits my website to have them wake up with that feeling every day of their lives to live it and know it so well that their confidence overflows into every other area of their lives every moment every relationship every opportunity every decision everything see i don t just want you to lose weight without the suffering that s the easy part what i want is for you to feel the same way that i felt when i reach my goal weight married the woman of my dreams and sold my company to a business that allowed me retire at age 35 that my fried is how i want you to feel when you get out of bed in the morning and the best part is that my program works 100 of the time for 100 of the people that follow it all you must do is put your left foot in front of your right foot and follow the weight loss plan path that i lay out for you without starving yourself without restricting your food options without body shame or food guilt and either with or without exercise your call my goal is put your weight loss program on auto pilot this is why diets that forced me to eat foods i hated never worked i always ended up feeling guilty for eating the food i enjoyed and didn t enjoy the things i was supposed to eat and before long i d fall off my weight loss plan for good and gain back any weight i lost plus more this is the one thing that every single one of my macro tracking clients has in common we were all tired of failing at weight loss and sick of diets that made of feel like failures now the one thing that me and my clients have in common is that we get to eat the foods we love and lose weight while doing it no more suffering no more eating crappy health food no more taking fat burner and expensive supplements ...
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