Weight Loss, Meal Prep, and the Macro Secret
The benefits of meal planning are undeniable. This is especially true for those wanting to lose weight through keeping track of their macros. Planning and prepping for meals ahead of time not only saves money, gives the planner control of their health, and prevents poor impulse meal choices, but the planner can also meal prep for weight loss.
Before getting into meal prep and all the benefits this simple process offers to those seeking to lose weight by controlling their macros it is first important to understand macros.
What are macros?
Macronutrients (macros) are the nutrients that make up calories. There are only three macronutrients; protein, fat, and carbohydrates. They are essential to life and are obtained through food and caloric beverages.
Carbohydrates - The purpose of carbohydrates is to fuel the body with energy to conduct daily activities and are essential for optimal brain function. They are classified as simple and complex. Simple carbohydrates burn quickly and are primarily sugar in nature while complex burn slowly and provide the body with additional vitamins and minerals.
Fat - Fat is not a bad word, it is necessary for the body to function at full capacity. Just like with carbohydrates, the quality of fat is what is important. Consuming healthy fats like avocado, cheese, eggs, fish, and nuts will fuel the body while preventing additional, unnecessary weight gain.
Protein - Probably the most thought of macro when wanting to get fit and come up with healthy meal prep ideas. Protein makes up the muscles, hair, nails, and skin of the body through long chain amino acids. Food sources are mostly animal, but there are a wide variety of delicious and healthy plant sources of protein.
Know Your Goal
Everyone is different and seeking to achieve their own unique goals. With each goal comes a specific macro ratio. A balanced diet is made-up of a specific percentage of macros. A percentage target for carbohydrates is 45-65%, protein should reach between 10-35% and fat between 20-35% of calories consumed. Depending on weight loss goals and specific nutrition needs these numbers can vary. For weight loss the target percentages are only slightly different from a regular balanced diet. Fat remains the same at 20-35% of calories, while protein jumps to 35-50% and carbohydrates is reduced to 25-45% of calories consumed.
Know Your Calories
Having the correct macro ratio knowledge won’t do any good without knowing the amount of calories that should be consumed to achieve the desired goals. Each person has a unique metabolism, the rate at which the body burns calories. While this number is unique to each person there are ways to determine a general idea of how many should be consumed. There are formulas and online calculators to determine your metabolic rate.
Meal prepping is a learning process, and it’s meant to help simplify your routine and lifestyle.
On any given day, the average person consumes upwards of 225 grams of carbohydrates a day!
Meal prep process
Carb blockers (also called starch blockers) are nothing but amylase inhibitors. Carb blocker works by stopping the enzyme amylase (produced by the salivary glands) from being produced. Amylase never gets to act on the carbohydrates in the food and the food then quickly moves out of the body without turning into fat.
While most of the dietary supplements available today focus on increasing your metabolism so you burn more calories, carb blockers play a different ballgame by allowing you to eat carbs without having to count calories
Once equipped with calorie needs and macronutrient ratios the next step is to put them into practice. Meal prep can seem daunting, but it doesn’t have to be with a simple process of planning and food preparation.
Follow this simple process:
Calendar it- Choose a time during the week and examine your schedule. Then write out what meals you want to eat on specific days.
List it - Make a grocery list of food needed to prepare the desired meals.
Prep it - Cut, chop, cook, mix, thaw, freeze and so forth. Do all the work that can be done ahead of time. Choose a specific day and time to do the work to meal prep for the week.
Contain it - Once everything is prepped place it all in meal prep containers so that it is easily accessible when needed.
The USDA offers a simple method for meal prepping.
-Map Out Your Meals
-Make A Grocery List
-Love Your Leftovers
There are some basic tips that can make meal planning beneficial for more than just your body and budget.
Save Time - By cooking once and eating twice you can save time and energy on through meal prep. This is easy to do by using the same base on several meals. Quinoa and brown rice are easy foods to use more than once. Prepping enough chicken, or other protein, to last a few meals will help save time during the week.
Use the Microwave - Foods that have been prepped ahead of time do not have to be consumed cold. While this is a great option sometimes you just need a warm meal. Using the microwave or toaster oven is another way to save time.
Save Money - By eating frozen rather than fresh vegetables and fruit will help relieve your budget. Frozen is a fine choice, especially if deciding between a frozen vegetable or a bag of chips. It is cost effective and often vegetables are often frozen at the height of their nutrient quality. at all.
While you may include white kidney beans in your diet as a carb blocker, you may also find carb blocker supplements at a store near you. These supplements use white kidney bean extract as main ingredient.
Sometimes a doctor may prescribe an Alpha-glucosidase inhibitor (AGI) to a patient with type 2 diabetes. These are also carb blockers which prevent the enzyme alpha-glucosidase in the small intestine from digesting carbs. But these are available as prescription medication only for treating high blood sugar.
Block carbs intelligently
Codeage Keto Carb Blocker is a dynamic fusion of 500mg white kidney bean, 250mg green tea and 200 mg pure cinnamon formulated to help block carbohydrate absorption into the body. It helps cut down the subcutaneous body fat buildup. Specifically designed for ketogenic and low-carb dieters looking to block carbs and give an extra boost to their fat burning process.
The two main carb blockers available today are white kidney been extract and green tea (camellia sinensis). The white kidney bean works by inhibiting an enzyme which breaks specific bonds that holds starch. This is the most popular carb blocker. Green tea extract decreases starch digestion and absorption. Not only can you lose weight from taking carb blockers, you can improve your gut health as well.
Taking Codeage Keto Carb Blockers may block the enzyme alpha-amylase which is produced by the saliva from attaching starches and breaking it down into simple carbs the body absorbs. The food you just ate will quickly move out of the body and prevent it from absorbing any calories. The goal of carb blockers is to enable you to eat carbs and not count them as calories at all!
Prepping meals ahead is where the weight loss journey ends. Getting enough exercise to allow the body to burn calories is essential. If you are just beginning stretching exercises, like yoga, are a great place to start. The best stretching exercises include leg stretches and static stretching. After working out it is important to avoid muscle pain by using a foam roller.
Whatever the reason for meal prepping may be it is effective and beneficial for just about every area of life. Health, time, and money are all areas where the benefits of meal prep can be clearly seen.