Ever feel like you're playing a guessing game with your food? It's time to level up your nutrition know-how and become the master of your meals!
Calculating your calories and macros isn't just for fitness gurus - it's your secret weapon for reaching your health goals, whether you're looking to shed some pounds, build muscle, or just feel more energized. If you are one of the many women who is joining the Fast Like a Girl movement, you may not realize that Eating Like a Girl is just as important if not more important than intermittent fasting alone.
Ready to decode the nutrition matrix? Let's dive in and discover how to create your perfect plate!
In this email, we'll cover:
Why calories and macros matter (spoiler: they're not just numbers!)
How to calculate your ideal calorie intake
The magic macro ratio for YOUR body
Simple tools to make tracking a breeze
Let's turn meal planning from a chore into a superpower. Your journey to nutritional wellness starts now!
If counting calories and tracking macros aren't for you, follow the Plate Method as shown above
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Learn how to eat healthy forms of each of the macros
Macronutrients - proteins, carbohydrates, and fats - are the building blocks of nutrition. They're called "macro" because your body needs them in large amounts to function properly. Each plays a crucial role:
Proteins repair tissues, build muscle, and support your immune system.
Carbohydrates provide energy for your body and brain.
Fats help with hormone production, nutrient absorption, and cell structure.
Balancing these macros ensures your body gets the right fuel mix for optimal performance, whether you're hitting the gym, tackling a busy workday, or just aiming for better overall health. By understanding and managing your macros, you're not just counting numbers - you're fine-tuning your body's engine for peak efficiency.
Here is a quick guide to calculating your macronutrients goals.
First Calculate your daily protein needs: This is the amount of protein that you are aiming for each day during this challenge (and after)
Use this formula: 1g of protein per pound of ideal body weight
Example: 130 pounds = 130g of protein per day (aiming for a minimum of 100g is perfectly acceptable as you work towards reaching your ideal target)
What if you are trying to lose/gain weight? In this case, use your ideal target weight to calculate your protein requirement.
Example 1: Current weight is 200 lbs, goal weight is 180 lbs, your protein goal per day would be 180g of protein.
Example 2: Current weight is 130 lbs, your goal weight is 150 lbs, and your protein goal per day would be 150g.
Next, we need to figure out what your daily calorie intake should be (as a general goal not a hard-fast rule).
Calculating calories, carbohydrates, and fats:
Each person is unique and will require a different balance of macronutrients for optimal health. Below are general guidelines to be used as a starting point and should be helpful for most people. I often recommend that you track what you're currently eating for 1-2 weeks to determine where changes will be most helpful based on your goals.
Use a general calorie calculator (Harris Benedict Equation) to determine your daily calorie needs based on your goal of weight loss/gain/maintenance. Make sure you don't use your Basic Metabolic Rate (BMR) for your total calorie intake goal as that is the very bare minimum needed to sustain your body at rest. You will want to factor in your activity level to see what range you would fall in; ideally, somewhere between your BMR and your total daily energy expenditure (TDEE) of calories. It will likely be somewhere between 1200-1800 calories for most of you.
Calculate calories from protein first: daily protein goal in grams x 4 = calories from protein.
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Carbohydrates and fats can be interchangeable depending on how your body responds best. I typically calculate carbohydrates next based on our total daily carbohydrate goal (50 grams is where we will be most of the time for ketobiotic eating) and then fill the remaining calories with healthy fats.
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Example: 50g of carbohydrates per day x 4 = calories from carbohydrates.
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After calculating protein and carbohydrates, the remaining calories will be divided by 9 to determine grams of fat.
Example:
Calorie calculation determines 1800 calories per day
Goal weight is 140 pounds but we are aiming for a minimum of 100g of protein
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Protein: 100g per day x 4 calories = 400 calories Carbs:
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Carbs: 50g of carbs x 4 calories = 200 calories
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Fat: 1800 total calories - 400 calories from protein - 200 calories from carbs = 600 calories remaining 1200 calories / 9 = 133g of fat
Try using the Carb Manager App which is available to download for free from your app store on your phone or tablet.
Now, you may feel that counting calories and trying to meet target macros is a bit overwhelming, but I want to assure you that doing it for just a short amount of time will give you a great idea of whether or not you are meeting, exceeding, or falling short of your nutritional needs. You won't have to track them forever. I rarely track mine anymore because by tracking things for a period of time, I learned what a healthy meal looked like based on how I built my plate. If you still feel that counting and tracking is just a bit more than you can handle in this season of your journey, refer to The Plate Method pictured above. Filling half your plate with non-starchy vegetables, one quarter of your plate with healthy proteins, and the last quarter of your plate with nature's carbs, you will be getting as close as possible to meeting those macro target ratios. And don't be afraid of healthy fats! They are the star in a healthy, well-rounded ketobiotic meal. The fat will balance out your carbs by providing a good buffer to prevent any potential glucose spikes as well as provide your body with essential nutrients in the form of fatty acids. Now that you have the basics for learning how to Eat Like a Girl, you may find that you want some support as you implement these guidelines. If that is you, Seasons in the Orchard may be the very tool that your toolbox is missing.
Cleaning up our sugar burner system is the first step in Fasting Like a Girl. You'll also want to learn how to effortlessly switch from your sugar burner system to your fat burner π₯ system. It can seem overwhelming to do on your own. That's why I want to invite you to take my hand and join us for accountability, guidance, and community by joining Seasons in the Orchard for our first 30-Day Reset taking place in August. When you join SITO, your membership gets you access to Monday through Friday meal reviews with specific feedback that is tailored to your needs right from the start as well as our First Fruits of Fasting (pre-30-day course) which is your on-ramp to help you get prepared for our upcoming 30-Day Reset in August. Take a look at all you can expect from the moment you join.
While waiting for the next 30-day reset group, this pre-course will jumpstart your journey to clean up your sugar-burning system. You'll learn:
How to read food labels and shop for quality ingredients
Tips for stocking your pantry and fridge with healthy foods
Calculating your daily calorie target and macronutrient goals
Incorporating probiotic and prebiotic foods to boost your microbiome
Proper detoxification techniques for better healing
Additionally, we've included a guide for your spouse if they wish to support you by joining your intermittent fasting journey. If you are ready, let us know by clicking the button below ππ»
P.S. If you read all the way to the end of this newsletter, I just want to tell you how amazing I think you are! THANK YOU for being a valuable part of my community! In addition to all the premium content contained within this email, I want you to enjoy my newest premium freebie!
Coach AJ's Top Product Picks for Healthy Fasting and Feasting
Here are some links for some of the favorite products that I use daily! These products have helped make my journey with fasting and feasting like a girl easy breezy!
Fasting and feasting are key components to my Balanced and Nourished lifestyle. Redmond Real Salt enhances these practices and my everyday health. From gourmet salts to clay masks and fluoride-free toothpastes, Redmond elevates your wellness routine.
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When you use this link below for Buoy Hydration Drops, you will get a 20% discount on your first order.
Are you looking for a clean, organic coffee that is low acid and mold-free that you can enjoy in your fasting window without breaking your fast? Why drink Seven Weeks Coffee?
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I have also upgraded my skincare routine to eliminate toxic chemicals that prevent me from living my best life. I have turned to Annmarie skin care products for a healthier beauty routine. I have been loving their Citrus Mint Gel Cleanser and their Citrus Stem Cell Serum for energized skin. My latest obsession is with their Smoothing Hair Serum. The heat and humidity in South Mississippi doesn't really mix well with curly hair, but this serum leaves my hair feeling smooth and soft without being weighed down or greasy.