Welcome! Before we dive into today's discussion about food freedom and tracking macros, I want to acknowledge that this conversation might feel slightly different than what you're used to. If it sounds like we're sitting on a couch and I'm encouraging you to break up with a toxic partner, well, in a way, I am! I'm here to help you ditch the poisonous diet culture surrounding us and embrace a healthier, more sustainable approach to eating. So, let's kick off this journey with an open mind and a commitment to prioritizing our well-being over-restrictive rules and harmful norms. Are you ready? Let's get started!
Oh, and stay for the end - to get a full day's worth of eating!
Have you come across "Food Freedom" or "Intuitive Eating" online and wondered, "What's that all about?" Or perhaps you're scrolling through social media and encountering someone sharing their journey of newfound "food freedom," showcasing their transformation but not really telling you how they got there? With the buzzwords and no clear answers, it is natural to shut down or feel some skepticism. You may wonder to yourself, "Does this approach genuinely apply to everyone, or is this another fad someone is making money off of?" Well, the answer to your question is both! And the great part is food freedom is for everyone - especially those with dietary restrictions or histories of disordered eating, which is pretty great since usually individuals in those categories are left out of the trends (which maybe is not always a bad thing - you know?)
Food freedom is about breaking free from restrictive diet culture and prioritizing intuitive eating over external rules. Food freedom doesn't mean unrestricted indulgence (I know - I was sad to learn this too with the amount of baking I do!). Instead, it involves listening to your body and nourishing it accordingly.
And that is essentially it! Easy, right? So maybe now you are wondering "What are the benefits of food freedom?" and I am glad you asked! Envision a world where dining out doesn't involve menu agonizing, indulging in cake doesn't lead to guilt-induced cardio, and food isn't categorized as "good" or "bad." And then here is the good part - the weight falls off. You are no longer stressed out, obsessing over food. You eat because you love yourself and want to give yourself premium fuel. You move your body because your body deserves to be exercised. You show your body gratitude for what it does for you and you quit shaming yourself for what it does not do or how it does not look. That world exists - we just have to undo and unlearn a few things - a quick retooling if you will and then get back out there.
Do you want to know how to do this? Of course, you do! So let's keep going - stay with me - because I am literally explaining how to have your cake, eat it too, and lose weight - sustainably & hopefully improving your food relationship! (If you don't believe me, I have lost literally 18.6 pounds since Christmas (10 weeks) following this! And I am 38, a full-time working mom, and had a hysterectomy a year ago almost to the day - not exactly 20 anymore... Which means to lose that amount of weight without yo-yo dieting (and I am a baker - let's not forget that part) is a good sign this philosophy works! Honestly, if I were to give up the chocolate rewards I give myself basically daily, that number would likely be closer to 23 pounds - I am a work in progress, okay!) alright enough of that - let's get into it already!!!
To start, practice:
- Ditch the Diet Mentality: Say goodbye to food labels.
- Listen to Your Body: Trust your hunger and fullness cues.
- Practice Mindful Eating: Savor food and prevent overeating.
- Give Yourself Permission to Indulge: Enjoy treats without guilt.
- Challenge Food Rules: Question ingrained beliefs.
- Cultivate Self-Compassion: Be kind to yourself.
- Find Joy in Movement: Shift to enjoyable activities.
- Seek Support: Surround yourself with a supportive community.
- Practice Patience: A healthy relationship with food takes time.
- Stay Curious and Open-Minded: Embrace self-discovery.
If you are still here and are like "Well, all that sounds great, Brooke, but I don't know how to do this, how it will work for me, i don't want to spend anymore money right now, i don't trust you right now i have been screwed before, my diet is more restrictive for specific goals, this sounds too good to be true . . ."
Of course, I understand those concerns, as I'm navigating similar paths myself. It's essential to recognize that learning and unlearning how to eat is a journey, and the time it takes depends on our individual starting points and lifetime relationships with food. And I also am getting really tired of people talking to me and building these 'relationships' only to find out later it was a front to buy their stuff. I hope by now, with all the free recipes I dish up, Trainer Tuesdays, and weeks of posts where I tell and share exactly how I train, etc., we have established I am not here for the money. So let's get that elephant in the room out of the way. On the contrary, I am kind of messing my own business up by giving this information for free when I just wrote an entire guide where half of this is in there - so skip that and get it all here for free! Because again - this is important! Important enough I am skipping my TV and Marvin snuggle time.
So now that we have defined what food freedom is and is not, gone over some benefits, and agreed I am not here to get rich off you, let's figure out how to start unlearning and relearning how to eat so we can practice food freedom! You may want to grab pen and paper and a calculator for this part if you also scored a 16 on your ACTs (in math - and it is OK - don't worry, I went on to be good at math and finished school - I just hate tests. Like truly. I hate tests).
And while you are grabbing that, let me say i realize this will sound like we are counting calories and going against the ideas we just discussed, but i promise there is a reason! so stay with me.
Essentially, in order to know how to properly eat, we need to know what we are supposed to eat. And once we understand that, we understand how to fuel our bodies. This leads to understanding proper nutrition. Proper nutrition leads to proper fueling (cyclical process - okay?) and then that leads to better support for your day, stronger performance in the gym, stronger performance in life, and eventually - food freedom - the ultimate goal and why we are here together on our virtual couch!
Let's start from the beginning and figure out how many calories we need to exist and how many we need to hit specific goals, and then we can determine how we will get those calories in. Does that sound like a good plan? I hope you are saying yes! That is what we are about to do!
Time to do the math - I have faith in you. (By the way, this is the part where a lot of online trainers are going to get angry because they charge people money to do this for them! And here you are learning it for free - see, I told you I am on your side!)
1. Calculating BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure):
The Mifflin-St Jeor Equation is commonly used to estimate BMR: For males: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 For females: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
2. Once you have your BMR, you'll factor in your activity level to determine TDEE using the Harris-Benedict Equation. This is often used:
- For sedentary (little to no exercise): TDEE = BMR × 1.2
- For lightly active (light exercise/sports 1-3 days/week): TDEE = BMR × 1.375
- For moderately active (moderate exercise/sports 3-5 days/week): TDEE = BMR × 1.55
- For very active (hard exercise/sports 6-7 days a week): TDEE = BMR × 1.725
- For extra active (very hard exercise/sports & physical job or 2x training): TDEE = BMR × 1.9
3. Calculating Macronutrient Targets:
Once you have your TDEE, you can determine your macronutrient targets based on your dietary goals. Here are the general guidelines:
- Carbohydrates (4 calories per gram): Typically, carbohydrates make up 45-65% of your total calorie intake.
- Fats (9 calories per gram): Fats comprise 20-35% of your total calorie intake.
- Proteins (4 calories per gram) comprise 10-35% of your total calorie intake.
To calculate grams of each macronutrient:
- Carbohydrates (in grams) = (desired percentage of calories from carbs / 100) × total daily calories / 4
- Fats (in grams) = (desired percentage of calories from fats / 100) × total daily calories / 9
- Proteins (in grams) = (desired percentage of calories from proteins / 100) × total daily calories / 4
Adjust the percentages based on your specific dietary needs and goals.
And that's it - not hard, right? So now you know how many calories you can eat for any given goal that you have - whether you want to bulk, cut, or maintain, and how you want to do that - through high protein, low carbs, or higher protein and fat, lower carbs, or maybe you are training for marathons and want high carbs. Whatever you are looking for, now you can calculate it for yourself!
Integrating Food Freedom with Tracking Macros
now for the part we have all been waiting for and why we are sitting here doing all this math and talking about losing weight without giving up cake and how wonderful it is to not hate our bodies anymore . . . blah blah blah!
ok on with it we go!
how we can integrate these two approaches seamlessly?
on one hand, Food freedom emphasizes listening to your body's hunger and fullness cues, enjoying various foods without restrictions, and fostering a positive relationship with food.
On the other hand, counting macros involves tracking and monitoring your macronutrient intake—carbohydrates, fats, and proteins—to ensure they align with specific targets. Despite their apparent differences, these two approaches can complement each other.
By combining food freedom with tracking macros, you gain a deeper understanding of your body's nutritional needs while maintaining flexibility and autonomy in your food choices.
This integration allows for a balanced and sustainable approach to nutrition, supporting your journey toward optimal health and well-being.
ten ways to incorporate both are bolded below and i try to break out how to apply these two - so treat this as your guide!
- Embracing Flexibility: Food freedom encourages flexibility in your eating habits, allowing you to honor your body's cravings and preferences without guilt. This means you're not restricted to specific foods or meal plans. Instead, you can choose what works best for you at the moment.
- Understanding Nutritional Needs: Tracking macros provides a structured approach to understanding the nutritional composition of your meals. By monitoring your intake of carbohydrates, fats, and proteins, you gain insight into the balance of nutrients you're consuming, helping you make informed choices that align with your health and fitness goals.
- Finding Balance: Food freedom and tracking macros emphasize the importance of balance in your diet. While food freedom allows for occasional indulgences and treats, tracking macros ensures that these indulgences fit within your overall nutritional goals. It's about balancing enjoying your favorite foods and nourishing your body with the nutrients it needs to thrive.
- Honoring Your Body's Signals: One fundamental principle of food freedom is listening to your body's hunger and fullness cues. Tracking macros can complement this by helping you understand how different foods impact your energy levels, cravings, and overall well-being. By paying attention to physical and emotional cues, you can make choices supporting your health and satisfaction.
- Personalizing Your Approach: Both food freedom and tracking macros allow personalization based on your needs and preferences. Whether you aim to lose weight, build muscle, or improve overall health, you can tailor your approach to fit your specific goals and lifestyle.
- Enhancing Accountability: Tracking macros adds an element of accountability to your eating habits. You can stay on track with your goals and adjust as needed by monitoring your intake and progress. This accountability can help you maintain consistency and focus on your health and fitness journey.
- Fostering Awareness: Tracking macros can promote portion sizes and nutritional content awareness. It encourages you to become more mindful of your eating and how it contributes to your overall nutrition. This increased awareness can lead to better food choices and a deeper understanding of dietary habits.
- Supporting Long-Term Success: Combining food freedom with tracking macros sets the stage for long-term success. While food freedom allows flexibility and enjoyment, tracking macros provides structure and guidance. Together, they create a balanced approach to eating that promotes sustainability and lasting results.
- Emphasizing Education: Tracking macros can be a valuable educational tool, teaching you about the nutritional value of different foods and how they impact your body. It empowers you to make informed decisions about your diet and gives you the knowledge you need to fuel your body effectively.
- Celebrating Progress: Finally, combining food freedom with tracking macros lets you celebrate your progress and achievements. Whether you hit your macro targets, reach a fitness milestone, or simply feel more confident and energized, acknowledging your successes can boost motivation and reinforce positive habits.
By integrating these principles, you can create a comprehensive approach to nutrition that honors your body's needs, supports your health and fitness goals, and promotes long-term well-being.
And 10 hours later, we are done! Kind of. I have included a full day of eating to include calorie and macro count. I want you to pay attention to what kind of meals are provided - you may or may not be surprised to see bread and peanut butter on the list of things to eat - because, again, this is about enjoying what you eat while also eating healthy!
Breakfast: Scrambled Eggs with Spinach, Tomatoes, and Avocado on Whole-Grain Toast
- Ingredients:
- 2 eggs
- Handful of spinach
- 1 small tomato, diced
- 1/4 avocado, sliced
- 2 slices of whole-grain bread
- Instructions:
- In a bowl, beat the eggs until well-mixed.
- Heat a non-stick skillet over medium heat and add the beaten eggs.
- Once the eggs start to set, add the spinach and diced tomatoes.
- Continue to cook, stirring occasionally, until the eggs are fully cooked and the spinach is wilted.
- Toast the whole-grain bread slices and top each with the scrambled eggs mixture.
- Serve with sliced avocado on top.
- Nutritional Information:
- Calories: 380
- Carbohydrates: 35g
- Fats: 20g
- Protein: 18g
Lunch: Grilled Chicken Wrap with Mixed Greens and Hummus
- Ingredients:
- 1 grilled chicken breast, sliced
- 1 whole-grain wrap
- Handful of mixed greens
- 1/2 bell pepper, sliced
- 1/4 cup shredded carrots
- 2 tablespoons hummus
- Instructions:
- Lay the whole-grain wrap flat and spread the hummus evenly over the surface.
- Layer the mixed greens, sliced grilled chicken breast, sliced bell pepper, and shredded carrots on the hummus.
- Roll up the wrap tightly, folding in the sides as you go.
- Slice the wrap in half diagonally and serve.
- Nutritional Information:
- Calories: 420
- Carbohydrates: 40g
- Fats: 12g
- Protein: 38g
Snack: Apple Slices with Peanut Butter
- Ingredients:
- 1 apple, sliced
- 2 tablespoons peanut butter
- Instructions:
- Slice the apple into thin wedges.
- Spread peanut butter on each apple slice or dip the slices directly into the peanut butter.
- Enjoy as a satisfying and nutritious snack.
- Nutritional Information:
- Calories: 230
- Carbohydrates: 20g
- Fats: 15g
- Protein: 5g
Dinner: Beef Stir-Fry with Brown Rice
- Ingredients:
- 1/2 pound beef sirloin, thinly sliced
- 2 cups broccoli florets
- 1 bell pepper, sliced
- 1 cup snap peas
- 1 cup mushrooms, sliced
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Cooked brown rice for serving
- Instructions:
- Heat a tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the sliced beef and cook until browned, then remove from the skillet and set aside.
- Add a little more oil, if needed, in the same skillet and stir-fry the garlic, broccoli florets, bell pepper, snap peas, and mushrooms until tender-crisp.
- Return the cooked beef to the skillet and add soy sauce and sesame oil. Stir well to combine and heat through.
- Serve the beef stir-fry over cooked brown rice.
- Nutritional Information:
- Calories: 530
- Carbohydrates: 35g
- Fats: 20g
- Protein: 45g
Total Daily Intake:
- Calories: 1560
- Carbohydrates: 130g
- Fats: 67g
- Protein: 106g
Enjoy these delicious and balanced meals as part of your journey towards food freedom and improved health! Adjustments can be made based on your individual nutritional needs and preferences.