What & When Macros for Easy Weight Loss

Linzi Martinez

Personal Trainer/Nutritional Therapist

Host/Executive Producer of the award-winning HHS Makeover TV Series

FB: Happy Healthy Stronger

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Proteins, Fats and Carbohydrates! What and where is the key to health and weight loss! We want to fuel our bodies in accordance with what we are USING! No storing, no spiking is the name of the game! Here is the scoop, 101…

Proteins: Chain of amino acids • Responsible for building lean muscle mass, repair, and maintenance. • Decrease hunger! • Helps to burn fat by increasing lean muscle mass, which helps to increase your metabolism • Sources: Lean clean meats, fish, seafood, eggs, dairy, beans, nuts, plants. Start your day to include protein, 1-2 hours after heavy workout and try a shake! Palm size amounts with meals is perfect!

Carbohydrates: Chain of glucose molecules • Your main source of energy/gas in your tank to GO! • Fuels your brain, kidneys, heart, and central nervous system • Fiber containing carbohydrates (complex) aid in digestion (poop), helps you feel full and keeps blood cholesterol in check. Sources are Ezekiel breads, legumes, wild rice, quinoa, barley, raw veggies, raw fruits (high in fiber fruits). When can/should have:  • Prior to work out and expenditure of energy, avoid large carbs for dinner and none after! This is your opportunity to finally be the weight you want to be! To have the energy you want to have!

Simple carbohydrates are instant fuel – most are empty calories. Only use when you need to move like crazy – like a marathon! Simple carbs- anything refined – white anything! Flour, cakes, cookies, white rice, pasta, breads, muffins etc.…

YOUR BODY NEEDS FATS! They help your body absorb nutrients and produce important HORMONES! • Gives you energy and supports cell growth • Essential for hunger control and weight management Sources: avocados, fatty fish (salmon), nuts, nut butter, olive oil, coconut oil, egg yolks, flax, hemp, and chia seeds, YES …dark chocolate! When: • Start your day with some fats • Add to mid-day snack to satiate you • Add fat with dinner • Avoid large fat intake prior to workouts.

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