New approach-full picture?

tmosen

So I’m the past when I’ve lost weight I’ve either followed a specific laid out plan or focused on calorie counting. I’ve noticed that when I fonhe calorie plan (which I’m doing now) I am not even close to Hitting my nutrition targets. I never paid much attention before-no wonder I couldn’t stick with it!

So tell me-where do I start? How in the world do I get enough fiber, protein, etc. each day?

AnvilHead

tinkerbellang83

The list above is a great start, try forward planning your days, then you can see what you need to tweak in order to hit your macros/micros.

elizabethmcopeland

I personally like to plan to eat for fullness.

This post in particular is what I generally use: Post on SoheeFit's Instagram on dieting numbers.

From there, you can use the above chart and just Tetris it out!

For me, a normal day/week of meal prep is: (1) pick a lean protein to cook en masse, (2) pick a carb you want to include, (3) premake veggies if that's what I want that week, (4) focus on getting protein in as snacks.

I like a little more fat because it keeps me full and I also try to get a good amount of fiber in my diet (I often just add a bag of frozen broccoli/cauliflower to literally anything I'm eating.)

For example (don't take as end-all-be-all, it's just what I found I like), I am currently 177lbs and am currently shooting for a weekly average of 2000 cal/day. My MFP percentages are at 40% Carbs, 30% Fat, and 30% Protein.

jjpptt2

Learn what foods are nutrient-rich vs nutrient-sparse, then make those foods the core of your diet. Mix and match them as needed to get appropriate levels of fat, carbs and protein. It can take some practice, and pre-logging can be very helpful.

Also, keep in mind that nutritional labels aren't required to list all minor nutrients, so what MFP reports may or may not be representative of what you are getting.

A multivitamin can be good insurance.

janejellyroll

This is the approach I found most useful: start logging, get a week or two of data eating "normally," and then see what needs to be adjusted. You may find that your eating pattern already gets to really close to where you need to be and you only have to make a few adjustments.

Pre-logging was really helpful for me. I log my foods the day before and that allows me to make adjustments if I see things are way off.

It also helped me to give up the idea that each day had to be perfect. An occasional low fiber or low fat day isn't a problem for me, I just focus on the rolling week and getting in range of what I need.