Week 3 Action Items

Tracking macros 95-100% is the goal this week.

95-100% consistency in hitting your macro goals is important starting as soon as possible during this metabolism reset. This accuracy helps ensure that your body adapts optimally and quickly, meaning we are achieving what needs to be achieved! 

WHAT DOES 95-100% accuracy actually do?

• Creates metabolic consistency:
  • Ensures your body is getting the energy it needs, along with specific macronutrients to function efficiently. This is what is going to help to restore your body’s natural and optimal metabolic rate. 
• Muscle gain and maintenance:
  • Providing your body with enough protein based on your specific needs ensures you are preserving muscle mass versus inducing muscle wasting from under-eating. Muscle mass is a key component of a healthy and high functioning metabolism. Carbohydrates are also muscle-sparing, and help create an anabolic environment through the release of insulin.
• Optimizes Hormone Health:
  • Accurate macro tracking will help to balance hormone levels, especially those related to appetite regulation, fat storage and energy use (insulin, leptin, and ghrelin).

STEPS FOR THIS WEEK:

This week we will be focusing on fine-tuning your tacking and planning based on your reflections of week two. How will you track and hit your goals more accurately this week? 

• Log every meal and plan ahead!
  • Entering foods and meals in advance will help you to hit your macro goals. Pre-logging meals allows you to see how each meal will impact your total daily macros and you make adjustments before you even start eating for the day. 

• Make sure you are weighing out all of your foods using your food scale for macronutrient accuracy.
  • Account for condiments, cooking oils, butter, and sauces
• Balance macronutrients in every meal. 
  • Meal should contain proteins, carbohydrates AND fats as often as possible
• Eat at consistent times each day to support optimal energy, digestion and blood sugar levels.