Do you want to lose fat while eating delicious food and keeping hunger at bay? Grace Macena is a “macro-focused” nutritionist who promotes sustainable weight loss. She has personally lost 20 pounds by following her own advice. In a recent Instagram post, she revealed what she eats in a day when she is trying to lose weight fast. “Want to lose fat? Here is a sample meal plan to show you how,” she writes across the video. The total macros for the day? “120g protein, 160g carbs, 25g fiber, 50g of fat = 1,560 calories,” she writes in her post.
Breakfast: High-Protein French Toast
Recipe: Whisk together 1 whole egg, 3 egg whites, 1/4 cup unsweetened almond milk, 1 tsp vanilla extract, and a dash of cinnamon. Dip 2 slices of whole-grain bread in the mixture, ensuring they’re well-soaked. Cook in a non-stick pan until golden. Top with 1/2 cup of fresh berries and 1 tbsp of maple syrup.
Macros: 32g protein, 40g carbs, 8g fiber.
Lunch: Mexican Ground Turkey Bowl
Recipe: Sauté 4 oz lean ground turkey with taco seasoning. Serve over 1/2 cup cooked brown rice, and add 1/2 cup black beans, 1/2 cup corn, 1/2 cup chopped bell peppers, and 1/4 avocado. Top with salsa and a squeeze of lime.
Macros: 40g protein, 60g carbs, 10g fiber.
Snack: Greek Yogurt with Almond Butter
Recipe: Mix 1 cup plain, non-fat Greek yogurt with 1 tbsp almond butter and a drizzle of honey. Add a handful of strawberries.
Macros: 20g protein, 30g carbs, 4g fiber.
Dinner: Honey Garlic Salmon with Roasted Veggies
Recipe: Marinate 5 oz salmon in a mix of 1 tbsp honey, 1 tbsp soy sauce, 2 garlic cloves minced, and 1 tsp lemon juice. Bake at 400°F for 12-15 minutes. Serve with 1 cup roasted broccoli and 1/2 cup cooked sweet potato.
Macros: 30g protein, 30g carbs, 3g fiber.
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She Recommends Volume Eating
In another post, she reveals some of her other fat-burning tactics, starting with volume eating. “I have a big appetite, so l will try to make my meals as filling as possible,” she says in her post. “Add egg whites to oatmeal, add extra veggies to your meals, use Greek yogurt instead of sour cream, add berries to your yogurt,” she recommends. “This will ensure that you feel full without adding a bunch of calories.:
Also, Get Your Steps In
She also recommends walking. “Go on one 30-minute walk a day,” she says. “If the gym stresses you out or you’re confused, don’t do it. Start with a simple walk a day. Start somewhere. Do something you enjoy.”
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Keep Healthy Snacks on Hand
She is a fan of snacking. “Have healthy snacks with you everywhere you go,” she suggests. “I carry snacks when I know I’ll be out of the house for long. If you wait until you are starving, nothing good happens. I always grab a piece of fruit before leaving the house, just in case.”
Try Your Best
It’s progress, not perfection, she says. “Enjoy the process and focus on doing the best you can every single day!” she explains. Say to yourself, ‘I am in the process of becoming the healthiest version of me.’ You can let one reading on a scale or one day of eating end your journey. Toughen up.”
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Understand How Food Helps Your Body Function
Focus on food as nourishment, she continues. “I would focus on learning what food brings to my body, eating macro balanced,” she says. “Look at your meal. What protein am I eating? What veggies, starch, and fat?”
Don’t Drink Your Calories
Finally, you should avoid drinking your calories. “Honestly, I would say goodbye to alcohol,” she points out. “It doesn’t do anything for you, but that is your choice. Or at least limit it outside your house. Empty calories that will cause you to lose progress.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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