Track your macros for today’s meal.
The above graph is the macro breakdown for my favorite meal. Three eggs mixed with a tablespoon of cream, cooked in a tablespoon of kerrigold butter, topped with a half of an avocado. It turns out to be the perfect meal too! 77% fat, 17% protein and 6% carbohydrates! That’s using the myfitnesspal app. I suppose a few veggies wouldn’t hurt! You know, for fiber!
Using myfitnesspal, or another macro counter, track your macros for today’s meal. The big numbers to look at are the percentages of fat, protein and carbs. You want fat to be somewhere in the 60 to 70 percent range. Protein to be in the 20 to 25 percent range. And carbs to be around 10 to 15 percent. Here’s a hint: weigh or measure everything you eat. You may have a 10 ounce steak, but you only eat 5 ounce of it. Then enter the exact amount in your counter for an accurate macro breakdown.
You’ll have to do some estimating. Like how much butter and olive oil did you actually consume? If you use a tablespoon of butter and a tablespoon of olive oil and you ate everything, including licking the plate, your good. But if you’ve got leftovers, exactly how much was eaten is debatable unless you want to weigh everything before and after you eat. But we’re not going to be sticklers for details! Just get close enough as possible to get meaningful numbers. I weigh things all the time in my restaurant for portion control and pricing, so I’m a little Monk-ish about that!