Macro Diet For Dummies

Lose weight, build lean muscle, and boost daily energy levels without giving up your favorite foods.

Macro Diet For Dummies teaches you everything you need to know to master the popular meal plan that has helped athletes, celebrities, and people just like you build lean muscle and lose fat for good. On the macro diet, you track macronutrients instead of calories, so you know you’re giving your body the correct balance of daily nutrients to feel energized, strong, and healthy. And the great thing is that, as long as you balance your macros and meet your daily goals, you can eat whatever you want. You'll reach your weight and health goals without feeling deprived of your favorite foods.

Macro Diet For Dummies is a jargon-free guide that provides all the tips and tools you need to develop your own macro-based dietary plan and maintain it for life. Learn to find the best macro balance for you and prep delicious and satisfying meals that will help you get where you want to be.

• Read about macronutrients and why they’re so important for weight loss, better body composition, and optimal health
• Learn how to determine the macro balance that works best for your body and how to calculate the precise amount of carbs, protein, and fat that you need each day
• Use free tracking tools to monitor your daily intake and keep your program going strong
• Get 30+ delicious recipes that will put you on the path to macro success

Thanks to this easy-to-follow Dummies guide, you can lose weight, make your fitness goals easier to reach, and lead a healthier life.

Introduction 1

Part 1: Getting Started with the Macro Diet 5

Chapter 1: Looking at the Big Picture of the Macro Diet 7

Chapter 2: Understanding the Building Blocks: Macronutrients 21

Chapter 3: Enjoying the Benefits of a Macro Diet 39

Chapter 4: Deciding if the Macro Diet Is Right for You 55

Part 2: Tracking Your Macros 67

Chapter 5: Setting Goals for Success 69

Chapter 6: Finding Your Optimal Macro Numbers 77

Chapter 7: Choosing the Best Macro Tracking Method for You 97

Part 3: Making the Macro Diet Work for You 113

Chapter 8: Planning for Success 115

Chapter 9: Monitoring Your Progress and Making Changes 139

Chapter 10: Creating Your Daily Menus 157

Part 4: Overcoming Obstacles 167

Chapter 11: Finding Support and Motivation 169

Chapter 12: Sticking to the Macro Diet When Eating Away from Home 181

Chapter 13: Consuming Alcohol on the Macro Diet 189

Part 5: Whipping Up Macro Diet Recipes 199

Chapter 14: Protein-Packed Smoothies 201

Chapter 15: Balanced Breakfasts to Fuel Your Day 215

Chapter 16: Savory Lunches and Dinners 227

Chapter 17: Desserts, Snacks, and Treats 247

Chapter 18: Make-Ahead Meal Prep Ideas 257

Part 6: The Part of Tens 273

Chapter 19: Ten Ways to Add Flavor to Protein (without Added Fat or Carbs!) 275

Chapter 20: Ten Grocery Shopping Tips for Macro Trackers 283

Chapter 21: Ten Macro-Balanced Snacks to Carry On-the-Go 289

Chapter 22: Ten Unexpected Benefits of Being on the Macro Diet 295

Metric Conversion Guide 301

Index 305

Malia Frey is a sought-after health and fitness writer. She has written for Verywell Fit, Muscle and Fitness, MyFitnessPal, and beyond. She is an American Council on Exercise (ACE) certified health coach and personal trainer with additional ACE credentials in fitness nutrition, weight management, behavior change, and functional aging.

Track your macros to reach your health and fitness goals

The macro diet is all about balance. Macro Diet For Dummies shows you how to calculate and track your carb, protein, and fat intake so that you can crush your health or weight loss goals. Macro tracking has become wildly popular because it allows you to eat a flexible meal plan, free from restriction. There is no need to cut out your favorite foods or overhaul your lifestyle. With the expert guidance in this book, you’ll figure out how to identify your nutritional needs and choose a macro balance that can help you build lean muscle, lose weight, and stay healthy. Macro Diet For Dummies also includes 40+ recipes to get you started. Easy!

Inside…

• Benefits of tracking your macros
• The 40-30-30 plan and other macronutrient strategies
• Tips and tools to help you monitor your progress and make adjustments
• Recipe ideas for every meal
• How-to guides for shopping and meal prep
• Nutritional knowledge for all lifestyles