Macro Diet

20 days IF. Maintained ang bigat. I haven’t checked circumferences, yet. I hope sa 30-day mark magwork na siya. Otherwise, I’ll try other IF method. I’ll try na din siguro macros. May tips ba kayo how to make it easier to count macros?

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^ ano ang macros? :confused: and how knowing/counting our macros relevant to IF?

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Macronutrients. So bibilangin mo ang carbs, protein, and fat intake. Pwede mo isabay pagbibilang ng macros mo sa IF mo.

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pagbibilang like count the calories right? so, the goal is to reduce macros intake with IF? :wow:

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Yes, like counting calories, specifically your macronutrients.

Example in 1, 500 calories of intake, ilang percent ang carbs, protein, and fat. Pwedeng maintained 1, 500 calories. Pero ang gagawin mo, gagalawin mo yung portions for each macronutrients.

So ang acceptable range: “45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein.”

May mga macronutrients calculator based on your activity, age, height, weight, goal. May iba na more accurate if you know your body fat.

May cycle din for macronutrients intake. Tataas yung protein intake pag weight cut and/or gain lean mass. Pag gain weight, nag-iincrease naman ng carb intake. It depends on the goal. Tsaka kung gaano mo katagal gagawin, number of weeks.

By counting macronutrients, mas may impact siya sa body composition mo.

It does not necessarily mean reduce macros pag IF. You just have to eat your food within your window time.

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^ salamat dito, @cloud_pillow. andaming math pala nito. :twak:

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^ :lol: arithmetic lang naman. Challenging yung pagbantay sa macronutrients na nasa pagkain mo. Kaya di ko pa nasubukan. Kailangan may pagka-OC ka.

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I think it deserves its own topic :smiley: Para makapagfocus tayo dun. Ang complex ng topic na yah by itself eh. Haha.


@cloud_pillow Anong gamit mong app? I used to use MyFitnessPal for this. Okay naman siya as long as may bar code yung food. It’s a pain for home cooked meals though. So tumigil din ako after a while. Medyo napapagod ako sa overhead ng pagrecord ng mga values :laugh:

How do you do it now? Do you use a mobile app?

@perlita It’s not for the faint of heart. Haha. Kelangan ng disiplina. Sarap ng feeling pag nahit mo targets mo for the day though :laughing: May forecast pa yung app ko dati kung kelan mo marereach yung target weight mo. Haha.

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I used MyFitnessPal before. But before that, I just take note as in paper and pencil with columns and rows. I write down estimates based from the what the dietitian said. May sinabi siya na ilang calories pag isang matchbox ng meat, isang cup ng rice, etc. I also use this food exchange list: http://online-fel-mealplan.tripod.com/foodex.html na shinare ng pinsan ko na nutritionist. Feeling ko mas accurate pa pag-estimate ng calories pag mano-mano ko ginagawa compared to MyFitnessPal. Kaso hanggang calories lang talaga. Di ko pa nasubukan hanggang macronutrients. Di pa ako ready. :lol:

Ngayon manual ulet ginagawa ko. Kasi mas effective sa akin. Nakakalimutan ko bantayan intake ko through MyFitnessPal.

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Ang sipag mo! haha. Yung pumipigil sakin ay yung uncertainty ng measurements :laugh: I can’t deal with it.

Nagsimula ito nung nalaman ko yung actual values for Jolly Spaghetti (560 calories :scream:) tapos yung ginamit kong values for the past few months ay yung generic spaghetti values (200 calories or so :laughing: )

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Feeling ko ang OA kasi minsan nun nasa MyFitnessPal.

Ang ginagawa ko, sinusulat ko muna kinain ko. Pag alam ko na yung calories, kasi common food na, madali na lang. Pero pag di ko alam, hahanapin ko pag may time na isingit.

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Oo nga eh. Natatawa na lang ako pag naalala ko time na yun. Incentivized akong kumain ng food na alam ko na ang values. Haha. Sobrang conservative ko kumain nun and I shied away from new food. :joy:

Ang maganda lang if you do it long enough ay nagkakaroon ka ng awareness at intuition sa mga calorie values ng food. Hanggang ngayon, hindi na ako kumakain ng cupcake and other calorie dense food halos. Haha

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I try to increase my protein and fat intake. Akala ko kasi dati dapat lumayo sa fat. :lol:

Totoo, ang taas ng calories ng cupcake and muffins. Imagine the sugar, milk, butter, at kung ano ano pang nilagay dun. Nagkanin ka na lang sana. :lol:

Naaaliw ako sa gulay. Kasi kahit makarami ka sobrang baba ng calories. Careful ako which fruits to eat. Kasi mataas yung carbs nun iba.

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Naalala ko before ginawa namin 'to sa food nutrition. If you really want to be serious about it, ang alam ko may reference book ang FNRI (sana available online) . Nakasulat dun ang calorie count ng common pinoy food per serving expressed in weight depending on preparation (fried, steam, etc).

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I use the stupid simple keto app to help me sort of track my macros. Ang goal ko eh 20-25 grams of carbs lang per day pero hello, average ko lately is 42. :embarasslaff:

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In reality, mahirap bantayan ang macros ano?

Kasi kahit calorie intake, effort na eh.

I try to find food high in protein. That’s it.

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Oo. Kaya nga napatanong ako paano ginagawa ng iba. :lol: unless same food lang lagi nila kinakain tapos sila nagpiprepare ng meals nila. Like bilang lahat. Gusto ko gawin kaya lang kasi di lang naman ang kumakain sa bahay.

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Saludo ako sa mga taong may patience and commitment sa macros. Ako walang patience para diyan unless nakameal plan ako (I get my keto plan from Delicious Diet before).

I stand by the 20g of carbs per day max, nakakapayat talaga ito. Di lang siya sustainable para sakin (ang sarap ng carbs lalo na sa panahong ito…) kaya IF and two meals a day nalang ginagawa ko. 1 cup of rice a day (max) and nagbabawas ng sweets.

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True. I was super strict and talagang masunurin at masipag magtrack sa 20-25g of carbs per day nung 2018-2019 which led to my 42lbs weight loss. Eh kaso ngayon, nag pan de coco na, nag ube cheese pandesal pa hahaha! Goodluck sa carbs

Pero yes. Super kakatamad talaga magtrack huhu. Yoko na.

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minomonitor ng dietitian ko yung tracking ko sa myfitnesspal. ang suggestion nya sakin, just have fun, and if i give in to cravings one day, get back to it the next day. mas relaxed ang sakin comparing to

if anyone is interested to start macro diet, eto yung recommended for me. note that all bodies are different.

descr goal
saturated fat <12g/day
total fat (including sat fat) <40g/day
total added sugar <24g/day
total fiber >25g/day
protein 45-56g/day
carbohydrates 120g/day
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