Episode 31: When "If It Fits Your Macros" Doesn't Work

Explicit content warning

03/15/24 • 44 min

In this episode, Coach Caileen and Coach Ryan are going deep on the limitations of the 'If It Fits Your Macros' approach to dieting and the importance of understanding food sensitivities. They emphasize the need to simplify meal plans during prep and the benefits of an elimination diet to identify food sensitivities.
Key Points:
- The 'If It Fits Your Macros' approach may not work for everyone, especially those who struggle to adhere to the 80-20 rule.
- Understanding and addressing food sensitivities is crucial for optimal health and results.
- Simplifying meal plans and removing inflammatory foods can be beneficial during bodybuilding prep.
- An elimination diet can help identify individual food sensitivities and improve overall well-being. Pay attention to how different foods affect your body and be open to making changes to your diet based on your body's sensitivities.
- If macro tracking becomes overwhelming or leads to decision fatigue, consider using meal plans as a simpler alternative.
- Different diets can work for different people, so find the approach that works best for you and your goals.
- Nutrition plays a crucial role in achieving health and fitness goals, so prioritize it in your overall fitness journey.
Chapters
00:00 - Intro
01:06 - When 'If It Fits Your Macros' Doesn't Work
04:00 - Understanding Macros and Serving Sizes
05:06 - Was it worth the macros?
05:47 - Exploring Fast Food Options
08:07 - Understanding Macros and the 80-20 Rule
09:52 - Food Sensitivities and Allergies
11:27 - Food Sensitivity Testing and Restrictive Diets
13:04 - Food Sensitivities and Bodybuilding Prep
16:16 - Simplifying Meal Plans for Bodybuilding Prep
20:38 - Avoiding Certain Foods in the Last Weeks of Prep
23:51 - Using an Elimination Diet to Identify Food Sensitivities
26:28 - The Effects of Regularly Consuming Certain Foods
28:53 - Decision Fatigue and Macro Tracking
32:10 - The Flexibility of Different Diets
37:08 - The Challenges of If It Fits Your Macros
45:16 - The Importance of Nutrition
Want to train with us for FREE?
⬇️ FREE 7 DAY TRIAL⬇️
https://www.teamfflex.com/7daytrial
⬇️ Take My Free Division Quiz ⬇️
https://www.teamfflex.com/femaledivisionquiz
⬇️ Find the BEST program for YOU!⬇️
https://www.teamfflex.com/
⬇️ Get Your Physique Assessment ⬇️
https://www.teamfflex.com/physique

Previous Episode

Episode 30: 5 FAKE "Health" Foods Holding You Back

In this episode, Coach Ry and CaiLEAN discuss 5 'health' foods that are not actually healthy and are holding you back from reaching your goals.
They cover topics such as the difference between dried fruit and fresh fruit, the misleading labels of keto, gluten-free, grain-free, non-GMO, and organic foods, vegan processed food and the downsides of protein bars. They emphasize the importance of understanding the marketing, nutritional value and ingredients of the foods we consume and making informed choices that align with our goals.
Key Points
* Not all foods marketed as 'healthy' are actually good for you.
* Juices, vegan processed foods, and dried fruit can be misleading.
* It's important to read labels and understand the ingredients in the foods you consume.
* Opt for whole, unprocessed foods whenever possible.
* Consider the water content and nutritional value of dried fruit compared to fresh fruit.
* Protein bars may not be the best choice for overall health and can trigger cravings and overconsumption.
* Take the time to understand your goals and choose foods that align with those goals.
Want to train with us? Try it FREE
⬇️ FREE 7 DAY TRIAL⬇️
https://www.teamfflex.com/7daytrial
Chapters
00:00 - Intro
03:20 - Is It Worth the Macros? Review of Apple Jacks and Banana Bread Pop Tarts
09:42 - The Problem with Juices
12:23 - Vegan Processed Foods
19:09 - Dried Fruit
32:11 - Dried Fruit vs. Fresh Fruit
33:12 - The Misleading Labels of Keto, Gluten-Free, Grain-Free, Non-GMO, Organic
40:30 - The Downside of Protein Bars

Next Episode

Episode 32: How to Stay on Track When Eating Out

In this episode, Ryan and Caileen discuss strategies for eating out while staying on track with fitness goals. They cover options at Chinese restaurants, including boiled meats and vegetables, and the importance of watching out for high-calorie foods. They also discuss ordering at burger joints and the possibility of indulging in burgers while still maintaining a balanced diet. They emphasize the importance of planning and making special requests at restaurants to fit your goals. Caileen also shares her experience with the Cheat Truck, a mobile food truck that offers delicious pizzas and desserts. Overall, the conversation provides practical tips for enjoying meals out while staying on track with your health and fitness goals.

Takeaways

Choose boiled meats and vegetables at Chinese restaurants to stay on track with fitness goals.
Be mindful of high-calorie foods, such as breaded and fried options, at Chinese restaurants.
Consider cooking at home as a way to have more control over ingredients and portion sizes.
Opt for lettuce wraps and lower-fat options at burger joints to make healthier choices.
Avoid high-calorie items like chips at Mexican restaurants.
Make special requests at restaurants to fit your goals.
Plan indulgences and save macros for pizza outings. When looking for pizza alternatives, consider options like buffalo chicken pizza or keto pizza bowls.
Italian restaurants often have steak or chicken dishes that can be a safer choice for macros.
Sushi can be high in carbs due to the rice, so opt for sashimi or lean cuts of fish without rice.

Chapters

00:00 - Introduction

02:08 - Eating Out and Staying on Track

03:47 - Eating at Chinese Restaurants

06:38 - Choosing Healthier Options at Chinese Restaurants

09:56 - Watching Out for High-Calorie Foods at Chinese Restaurants

12:34 - The Joy of Cooking at Home

13:43 - Ordering at Burger Joints

25:15 - Chicken as a Lower Fat Option

25:33 - Choosing Healthier Options at Restaurants

30:14 - Making Special Requests at Restaurants

31:52 - Avoiding High-Calorie Mexican Foods