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Bacon, eggs and a bagel for breakfast? Sounds like a yummy combo but people who have weight loss on their mind might think of this as a disaster to their diet. What if you could eat the bacon, eggs and toast for breakfast and still lose weight? It’s possible with a diet called ‘If It Fits Your Macros’ aka. IIFYM.

This diet allows flexibility in choosing what types of carbs, proteins and fats make up your day. Depending on what your goals are and your fitness activity the calories you need per day and the macro-nutrient ratios will vary.

So let’s say your caloric intake per day is 1700 and your macro-nutrient goals are:

  • 40% of those calories to come from carbohydrates

  • 40% of those calories to come from protein 

  • 20% of those calories to come from fats 

You would need 170 grams of protein, 170 grams of carbs and 38 grams of fats per day. 

Starting with breakfast I’ve calculated what the macronutrients look like for 2 strips of bacon, 1 egg and a bagel with a tbsp of strawberry jam:

Bacon: 200 calories 

  • 20g fat 

  • 7 grams protein 

  • 0 grams carbs 

Egg: 70 calories 

  • 5 g fat 

  • 6 grams protein 

  • 0 grams carbs 

Bagel: 190 calories 

  • 1 gram of fat

  • 7 grams protein 

  • 36 grams carbs 

Jam: 50 calories 

  • 0 grams of fat

  • 0 grams protein

  • 13 grams carbs 

Total nutritional facts for breakfast are: 510 calories 

  • 26 grams of fat 

  • 20 grams of protein 

  • 49 grams of carbs 

So for the rest of the day you’re left with: 1190 calories

  • 150 grams of protein 

  • 121 grams of carbs

  • 12 grams of fat 

It might seem tedious to calculate your macros everyday depending on what you choose to eat – there are helpful apps that can be downloaded to your phone that can be used for searching foods and meals so that your macros can be tracked easier.

Any diet plan will work as long as you trust it and stick with it!

If your goal is to lose weight: any diet will work for weight loss if you adhere to a caloric deficit (burning calories through exercise and limiting calories through food) using a macro-nutrient calculator works great if you’re unsure if you’re not eating enough or too much…and the flexibility of eating what you want and when you want is great too, but we always recommend a healthy balanced diet always!

Healthy proteins, fats and carbohydrates that include fiber and a variety of nutrients will make sure you not only look good but will make you feel good too… keep you more satiated throughout the day and fuel you for your workouts!  

Balancing out your macronutrients so that you’re eating some fats, protein and carbs in each meal will keep you feeling more satiated and more energetic throughout the day, at least that’s what how we feel when meal prepping and also from people that have tried it!

Athletes or people who want to gain muscle or strength may require different macronutrients to meet the energy demands of their sport!

If you’re unsure about calculating you’re own macronutrients, email us at info@luxfit.ca and we can help you plan your meals!