And this time it is Clean Eating magazine.
Check out my latest "Ask Tosca" feature and so much more.
We'll be giving away 5 magazines at random to commenters who tell us how they balance their bites: fat, protein & carbs.
Check back Wednesday to see if you've won.
Protein is #1 for me at 60% then fat 25% and carbs at 15%.
ReplyDeleteOne of my favorites are good old peanut butter balls: whole grain oats (carbs & protein), flax seed (fat & protein), all natural peanut butter (fat & protein), protein powder and honey (carbs). I make these and keep them in the fridge for quick snack or before/after a run.
ReplyDeleteI tend to stick as close as I can to 40% carbs, 30% protein, and 30% fat. I find this combination gives me enough energy, prevents digestive issues (I have irritable bowel syndrome), and keeps me feeling full. Any less protein & fat and I'm constantly hungry.
ReplyDeleteI pile my plate with veggies then add my protein and healthy fat for the perfect meal. My newest favourite is spaghetti squash with homemade meat/tomato sauce and a salad with olive oil and vinegar on the side-yum!
ReplyDeleteI don't have an exact ratio I stick to - instead I make sure I always have a vegetable, protein source, and either/and a little healthy fat or complex carbs. I eat a plant based diet, so planning my meals around my vegetables first then going from there is my norm :)
ReplyDeleteI'm a runner, so my balance is roughly 50% carbs, 20% protein, and 30% fat. It's really important that I keep that balance, because carbohydrates are absolutely the number one source of energy. Gotta keep those glycogen stores up!
ReplyDeleteI don't have an exact ratio between the three, although I am trying to, but at the moment I put a higher portion of protein, the carbs to keep me full and then fats
ReplyDeleteI try to do low carb but I get very confused as to what clean eating and balancing everything is.
ReplyDeleteI use online resources. I have a copy of the Eat Clean Diet's Nutrition Rules taped to the first page of my food journal to help guide my meal planning and I use a free online resource called Fitday to log my meals at the end of the day to see how it all adds up.
ReplyDeleteMy secret: my fitness pal app! You enter the foods and portions you eat all day and at the end of the day it shows you a breakdown in a pie chart of how much fat, carbs and protein you ate (along with totals for sugar, sodium, etc). It's very eye-opening to see how much you eat of everything! I was shocked to see that in the first week, I was using up my maximum daily recommended sugar by LUNCH time!
ReplyDeleteim a "if it fits your macros kid". i found out my macro break down by taking my calorie intake and doing some math that i got from a nutrition site. its worked so far. now on a day to day basis i try to keep to the same meals each day ( im boring like that, and im a University student so i dont have time to be picky) so my carbs fats and protein stay at the same almost everyday.
ReplyDeleteso basically i keep it simple each day with a meal plan that i already made with my macros in check. easy peasy!
I dont follow any special Macros, i just eat clean. Lots of lean proteins, fruit and veggies. Some grains but not as much as i used to.
ReplyDeleteLooking at pictures online on the Eat Clean Website and in the books help me keep a balance, there is no exact ratio, I focus on protein and eating clean and that is getting me closer to my goals. Pictures of great food and healthy bodies keeps me motivated!
ReplyDeleteI don’t have an exact ratio. Oxygen magazine, the Eating Clean book and website and online research assist me in keeping balance. I always try and make my protein my main focus adding veggies for my cab and at least one healthy fat each meal. I food prep on Sundays making 10 meals for the week each being about the same, the protein type may just vary. My goal right now is to lower my body fat % and this seems to work for me. I’m still educating myself as this lifestyle change for me just began 10 weeks ago but I have had been happy with my results thus far.
ReplyDeleteI do not follow an exact ratio but I make sure that I include a protein and lots of fruits and veggies in every meal.
ReplyDeleteI'm not entirely sure of the percentages but I always have a lean protein and complex carbohydrate at each meal/snack. After reading The Body Sculpting Bible for Women, I limit fruit to post-workout snacks. Right now I'm eating a big salad for lunch with a grilled chicken breast on top with a salad dressing consisting of coconut oil mixed with apple cider vinegar.
ReplyDeleteI try and follow the eat clean guidelines and keep track of my servings and portions. On the weekends I'll allow myself the extra one or 2 serving of carbs or healthy fats but usually keep the veggie and protein intake the same. Portion control is my biggest challenge, but I've learned to visualize how much a particular serving is...even those extra treats! :)
ReplyDeleteI follow a very clean diet, thanks to my trainer, Lauren Rae with TRyMFitness. She has put me on a fitness and nutrition plan that I have been following religiously for the past 7 1/2 weeks - and I have LOVED every minute of it! I am eating extremely clean - cleaner than I ever have before! And the more blogs I read, and the more I discover about the amazing clean eating diet, the more motivated I become. My typical diet is egg whites and gluten free oatmeal for breakfast with 1/2 cup berries (for a natural sweetener); morning snack includes a scoop of Sun Warrior protein protein (Vegan Raw Vanilla) mixed with a cup of 0% fat plain Greek yogurt; lunch include 6 oz. chicken breast baked with a touch of olive oil, 1 cup spinach, and 1 tbsp vinaigrette; afternoon snack includes 1 tbsp almond butter (gotta get those good fats!), and 5 oz. tuna plain; dinner is usually 6-8 oz. salmon filet pan-seared in coconut oil with garlic, basil, and a dash of sea salt and pepper, with a cup of steam green veggies! Post workouts, I like to mix almond milk with my protein powder, and incorporate some kale and a few berries. I am LOVING eating clean!! Thanks for the motivation, Tosca!
ReplyDeleteChristie Parks, TN, www.facebook.com/christie.parks7
Also, we incorporate one cup of brown rice, quinoa, or sweet potato with lunch and dinner every other day, and also utilize plain salt-free rice cakes for a snack every other day! Can't forget our carbs! <3
DeleteChristie Parks, TN, www.facebook.com/christie.parks7
Ever since cutting (most) grains from my diet, getting the right amount of carbs has been easy-peasy! And all my stomach indigestion and inflammation/bloating issues have completely disappeared. I used to have such a hard time getting my carb intake low enough but when you cut out all the quick-grab and empty calories/carbs of wheat, corn and sugar, it really forces you to eat more veggies and protein.
ReplyDeleteI also log all my food in a food journal app on my phone so if I'm not sure of the ratio of a certain meal, I can add it before I eat it and then adjust as necessary. :)
I use the Eat clean principles. I balance carbs, and proteins by dividing them up on a plate. Half of the plate is filled with fiber rich veggies such as spinach, or a salad, or zuccini etc... then the other 1/2 of the plate is divided up by my starchy carb and my protein. I write down every thing I eat.
ReplyDeleteI also incorporate healthy fats at least 2 - 3 meals. Olive oil, flax or coconut oil with meats and / or veggies. Some nuts as snacks with apples. Sometimes avacodo on salad at dinner.
DeleteI am just getting started and I am learning so much. I don't have a ratio yet but hopefully will be able to figure out what will work for me to lose the weight and be healthy.
ReplyDeleteI also use the fitness pal app and have found it very helpful to see exactly what I'm eating. I have cut out wheat, dairy and refined sugar to try and settle an issue with my stomach. Clean eating sure makes it easier to feel full without making myself unwell.
ReplyDeleteI am on a 40/40/20 split though I tend to get more protein on some days. My favorite meal is protein pancakes!!!
ReplyDeleteI keep a balance by using the fitness pal app! :)
ReplyDeleteI stick to a very regimented meal plan with the same quantities of food and ratios but mixing up the ingredients every few weeks.
ReplyDeleteMy carb portion for breakfast this week is black rice and my fat flax oil.
For my other meals, I follow a ration of a palm size portion of protein, 2 cups of veggies, and a little bit of fat.
I also avoid carbs after 1900 and try not to snack.
I am just getting started so finding the ratios that are the right fit for me is a work in progress. I'm doing all the reading I can right now to move myself in the right direction for a healthy me.
ReplyDeleteJust starting using the Eat Clean book...well, I've started and stopped so many times I've lost count. Doing my best, one day at a time. :) I need a good balance of all three right now though as I'm training for my 1/2 which is coming up soon!
ReplyDeleteI try and eat 40% protein and 30% carbs and fats. Clean Eating is my favorite magazine!
ReplyDeleteDoing my best to track foods via My Fitness Pal with 40% Protein, 30% fats, 30% carbs.
ReplyDeleteI also aim for at least 35g of fiber/day.
In the past year I've lost 25 lbs, and have another 30-35 lbs to go before I'm at my goal weight (depends on muscle of course). Currently a size 12/13, my goal size being an 8.