Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
I know I’m not the only one who has wondered this exact thing in times of hunger & juggling fat loss &/or physique goals…or playing the ole “macro Tetris”
Basic rule of thumb: if you hungry & you’re choosing to over eat, CHOOSE A LEAN (means lower fat) PROTEIN SOURCE. The higher the fat content, the higher your calories will be.
Carbohydrates typically affect your blood sugar the most.
This is also a reason higher protein carnivore & meat-based diets vs high fat are extremely effective in helping you achieve & maintain a lean, more muscular (athletic or “toned” as a term many of you use) physique.
Also a reason why fat cycling is effective. (which is similar to carb cycling for those who are familiar with carb cycling) It focuses on higher protein and helping you achieve a calorie deficit by lowering your fat on specific days. Basic science and math at the end of the day.
My favorite lean protein sources: Ground chicken Lean ground beef (90-93%) Cod Tilapia Shrimp Scallops Chicken breast
I hate tracking my food. – something I hear every day Let’s have a come to Jesus moment y’all… When you do “structure” “right,” the freedom follows with ease. Which means if things aren’t progressing the way you’d like chasing a specific goal you must gain self-awareness & data to help you make the correct adjustments. Once you do that & create a “structure” that serves you & your goals, they become second nature & aren’t viewed as rigidity anymore. Your habits & routine become part of you. Some things you had to do before you created your structure you may not have to do anymore, a.k.a. tracking. Too many people view “structure” as ubiquitously restrictive in a “bad” way. It’s not bad. Just like fasting isn’t bad or a dirty word unless you abuse it. They’re TOOLS. I get it, you be scrollin the gram & people are telling you you don’t need to track your food, or diet, or eat low carb, or drink, or eat meat, or are a vegetarian – whatever…. But what most of these people aren’t telling you, The ones that have found a solution that works for THEM is that they spent years: ➡️learning about nutrition, different diets, macros, calories, trigger foods, etc ➡️tracking their intake in some capacity ➡️unlearning self sabotaging habits & behaviors ➡️rewiring their eating & daily routine habits (most of us, me included, didn’t grow up with nutritional guidance) ➡️doing the inner work to build better habits, develop better awareness of their body’s signals, change their inner narrative, & spend time in multiple different nutritional “seasons” (maintenance, deficit, surplus), often multiple times “Eating whatever you want” looks easy for these people because they’ve done the work. The freedom I & they have NOW comes from the work we did years, decades prior. You learn thru making mistakes & having patience what actually works for your body. You LOSE the fear & you gain 2 things: 🧠knowledge 🙏self-trust So… you want the freedom? Put in the work. All things we learn when you work with me.
Q: If I use collagen does that count towards my protein? Should I track it?
A: It depends😂
Scrubs from Jaanuu
I posted how I prepare my preworkout coffee in IG stories today, which includes collagen. They are saved in highlights under supplements. Check those out.
I personally feel you don’t have to consume collagen supplements if you’re getting adequate animal protein. I do not count collagen towards my protein intake.
➡️Collagen has calories. So if you’re tracking macros with the intent of also tracking calories, you should account for it.
➡️However, collagen isn’t a “complete” protein as far as amino acid profile. That means you’re missing out on other essential amino acids you need for body functions like muscle growth & repair.
For my Carnivore people, pork rinds fall into this category as far as not being a complete protein.
I would avoid using pork rinds as an optimal source of protein. In fact people often over consume pork rinds causing things like weight/fat gain, inflammation, water retention, digestive upset, constipation, & histamine reactions.
If you can moderate this popular “snacky” choice & still stay on track, it’s a great option for low carbers & carnivores but should not be used as an optimal source of protein, neither should collagen.
If you’re having trouble hitting your protein intake I suggest⬇️
👉🏼Increasing portions of meat &/or eggs per meal to ensure you’re getting enough complete protein. Ex: if you normally eat 4 oz, bump that up to 6 oz.
👉🏼 If you have a hard time consuming enough meat, this is where protein powders come in handy. Check ingredients, make sure you’re consuming a natural source with minimal artificial ingredients & one that doesn’t include triggers such as artificial preservatives, dairy (if you’re lactose intolerant), artificial sweeteners, gums, fillers, or extra fiber if you have problem with fiber.
I use ISO-perfect or Medipure DS from @Nuethix_Formulations with minimal digestive issues.
