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Counting carbs [3] and calories unfortunately doesn't always equal weight-loss success, and that's because it's all about the quality of the foods you're consuming. Tracking your macros (protein, fat, and carbs) instead may actually be key. Macronutrients [4] are what make up the caloric content of what you eat, but some foods provide more nutritional value than others.
Zach Rocheleau, who's behind the Instagram account theflexibledietinglifestyle [5], posted a handy macros cheat sheet to help you identify which groups certain foods belong to. The graphic also displays items that crossover in additional categories. Here's how he broke it down:
- Carb sources (bread, rice, pasta)
- Carbs and protein sources (beans, grains, yoghurt)
- Protein sources (chicken, turkey, fish)
- Protein and fat sources (eggs, salmon, chia seeds)
- Fat sources (avocados, nuts, olives)
A formula you can follow for weight-loss macro planning [7]: 20 percent fat, 45 percent carbohydrate, 35 percent protein. This paired with the cheat sheet above will set you up for success!