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ETP Tips: How to Hit Your Macros

Eat to Perform is a food/diet lifestyle where one has to keep track of their macros. Where it differs from many other diets is that people report losing weight and getting lean, even when eating higher than normal calories. Hunger is rarely an issue. However, hitting those macros of carbohydrates, fat, and protein can be difficult if you don’t plan ahead. For example, you might have met the carb and fat numbers, but still have 30 grams of protein to go or you might have hit the fat and protein numbers, but still have 30 grams of carbs to go. If you find yourself short in one of those departments, check out these foods that you can eat to bulk up your numbers.

Carbohydrates

Bananas: This filling fruit has 27 grams of carbs per 1 medium banana.

Maple syrup: Get yourself some good maple syrup to sweeten food with because it contains around 13 grams of carbs per tablespoon.

Mangoes: Fruit is usually a great choice for carb loading and this tropical fruit has 50 grams of carbs per one mango (such as a Mexican mango).

Popcorn: Air pop some popcorn because 1 ounce alone will give you 21 grams of carbs.

 

Fat

Mayonnaise: Not something one would think to eat on a diet, but it has 10 grams of fat per tablespoon and barely any protein or carbs.

Bone marrow: So good with a sprinkle of sea salt, roast bone marrow for 14 grams of fat per 156 grams.

Fish oil: Thought to be very good for sharpening the mind, 1 tablespoon of this has 14 grams of fat.

 

Protein

Canned tuna: Opt for the ones in water and get about 20 grams of protein per 5 oz. can.

Canned smoked oysters: Who knew? This little, 3.75 oz. tin will also give you about 20 grams of protein.

Egg whites: With very tiny amounts of carbs and fat, egg whites will do the job with 3.6 grams of protein per 1 large egg.

Non-Fat Greek Yogurt: 0% Greek yogurt can have about 18 grams of protein per

7 oz. cup. Amazing!!!

 

Nutrition information collected from Wikipedia and Self Nutrition Data.

Joyce Huang
Joyce Huang

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