Now that I’ve reached the “Cutting” phase of my fitness journey, I have a whole new respect for macros. For those of you who may not know, the “Cutting” phase is when you are eating to lose any extra fat on your body, in order to show off those beautifully built muscles you just earned. It’s my least favorite part because I really have to watch my diet carefully.
Macros are basically made up of proteins, carbs and fats. In order to lose fat, you have to cut fat….and, carbs. Now, I don’t go to extremes like some people. I know that cutting my carbs too low will not be good for my hormones. I’m also discovering that cutting fats, on a paleo, and mostly AIP diet, is very difficult. I really didn’t realize how much fat I was consuming in a day.
My formula for “Cutting” is this: 1.2 grams protein for each pound of body weight, 1 gram carbs for each pound of body weight, and .4 grams of fat for each pound of body weight. If I were training for competition, I would take the fat down to .2 grams of fat for each pound of body weight. I tried for a couple of days to take my fat grams that low, and failed miserably. It’s just not realistic on a healthy, paleo diet. The last thing I want to do is set off my immune system. I would lose all of the progress I’ve made so far. That…would suck.
Truth is, those of us with autoimmune disease, have to do things differently. We cannot shock our systems too much. But, that’s not saying that we have to treat ourselves as though we’re made of glass. I have experienced new levels of healing by pushing myself just a little bit harder.
By tweaking my macros, I have been able to build muscle, increase stamina, gain energy, and power up healing. One of the first things I noticed was how little protein I was taking in. No matter what phase of fitness you’re in, you should be taking in a gram of protein per each pound of body fat. If you’re not taking in enough protein, you will find it impossible to build muscle. While working for your fitness goals, keeping your energy levels up is crucial. This is why you need carbs in your life. You should be taking in at least a gram of carbs per pound of body weight. This will help you to keep your energy levels up.
Now, let’s talk about fats. Depending on how much fat you want to lose, some decrease will be necessary. As long as you’re taking in good, quality fats, like olive oil, coconut oil, etc., I would say to try to cut your fats to 50% of what you normally take in. So, if you typically use a tablespoon of oil in your salad, use a teaspoon and a half. This is a lot easier to do than going down to an unreasonable level.
My best advice is to start tracking all of your meals in a macro app. I love the My Macros+ app. It’s inexpensive, like $2.99, and is really easy to use. I don’t make any money or anything recommending it. I use it and love it! You can find it in the Apple App store. I’m sure you can also find it on the Android App store too.
Here’s my recipe for Raw Egg Protein Shake. This recipe was inspired by my IG bestie, @maflinstone. She’s a Crossfitter and all around awesomely strong lady! Now, it’s important for me to tell you there are risks involved with consuming any raw foods. If you suffer from any immunosuppressant disease, you should not consume raw foods. You can still make the shake without the eggs. I would add an extra tablespoon of gelatin to up the protein amount. This shake is great for anyone who has sensitivities to other protein powders. If you do take out the eggs, it’s totally AIP. Oh, and it’s perfect for after your workout!
I’ll be giving you lots more information on macros, micros and everything autoimmune fitness, over the next few months. I hope you enjoy it!
As always, I wish you good health…..and, good food!
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