by Zan Romeder, weight loss coach since 2011 and owner of Vital Body
Weight loss is awesome. But what is truly awesome is knowing what to eat, enjoying what you eat and maintaining your weight. Now that is the miracle. When I started with Ideal Protein back in 2010 I was praying for a healthy weight loss solution. I did not realize that the real deal was going to be learning how to maintain.
I admit it took me a long time to truly commit to learning how to maintain. I would eat healthy, avoid certain foods, but inevitably eating “healthy” was too high carb for my body and the pounds would creep back on. Sometimes quickly pile back on. I found it very frustrating, as I truly was trying hard and making some good food choices. Clearly what I was doing was not working. I had some learning and unlearning to do.
My Unique Macro Code
Our program follows the Ideal Protein protocol in three phases. Phase 1 is where you lose weight. In Phase 2 your coach walks you through stabilization, a slow and measured reintroduction of complex carbohydrates. Phase 3 is where you learn to live your life: finding your flow, enjoying all foods, using your macro code, taking care of yourself, staying hydrated and moving more. We all love Phase 1 because it’s the more glamorous phase. You’re losing weight, fitting into your jeans again and feeling more energized. It just feels so good.
Phase 3 has no end. It’s eating well for life. Finding a balance of eating well, nourishing yourself and enjoying some lesser quality foods like donuts or pizza. Phase 3 is where you really want a coach by your side. Someone to support you, guide you and help you see what is working and not working.
So my unique macro code, based on my weight and gender, includes:
- 6 servings of protein
- 4 to 6 servings of fat
- 55 net carbs (not including veggies!)
My Big Learnings
- I go over 55 net carbs when I eat a whole chocolate bar. (Yes, that has happened.)
- I feel totally different when my carbs come from roasted beets and butternut squash than when they come from cake.
- Eating well often leads to way more than 55 net carbs and 4 servings of fat. Think guacamole, chickpeas, a sandwich. Eating good food is not the same as following my macro code. And it’s not that you have to eat perfectly, but there’s an awareness and learnings that allow you to have a new freedom.
- It’s not about being good or bad, but learning what works for my body through trial and error. This is huge.
- A coach is what made the difference: someone to be accountable to, to review my food journal with, to be honest with and troubleshoot with.
- There are 5 grams of carbs in my ketchup serving. I was really sad to learn that. And it’s not considered an ideal food, ha! And I still enjoy ketchup on my burger, but I eat less of it.
I love the way we look at food as Ideal, Fair or Poor. It’s clearly defined, and sometimes it’s obvious, like a Blizzard from Dairy Queen (might taste great but it’s a fair distance from being a quality whole food). But sometimes you get surprised. I used to snack on Medjool dates. Four of those, easy, and I’d had 60 carbs as a simple snack while making dinner. Here I am thinking it’s way better than a chocolate bar, but I’d be hungry again soon after. I was always frustrated, because I was not eating junk food, but I was always hungry and always wanting cookies, toast with honey, or bread and cheese to try and feel full.
Once I ate according to my macros fairly consistently for a few months, it started to feel natural to want to eat more veggies, drink water and eat foods that made me feel good. I no longer had to fight “not wanting” certain things. It felt like magic. I had tried so many things and done so many partial programs, switching from one book to the next, trying the latest idea. I do think it’s important to explore and have some trial and error, but a coach, a food journal and a simple plan that doesn’t rule out any food was the only way I had long-term success.
And as a coach, it’s wonderful to feel confident in what I suggest to clients, because I’ve lived it myself.
A Day of Eating Within My Macro Code
I start with a plan for the day. If I don’t have a plan, I track as I go to keep the awareness. Once you know your code and what works for you, you don’t need to track as closely, but that takes time. And yes, sometimes I record at the end of the day and realize, yikes, that was way off.
Breakfast (1 protein, 1 fat, 14 carbs)
- 3 eggs scrambled with green onions
- Coffee with cream
- 1 cup frozen blueberries
Lunch (2 protein, 2 fat, 14 carbs)
- Leftover chicken and roasted beets
- Salad with dressing and pistachios
Snack (1 protein)
Dinner (2 protein, 1 fat, 17 carbs)
- Fish with salsa
- Steamed broccoli with olive oil
- Quinoa
Totals for the day: 6 protein, 4 fat, 45 carbs, plus at least 4 cups of veggies.
This is a day that leaves me feeling well fed, with happy taste buds, and keeps my weight steady. It doesn’t trigger cravings and I feel satisfied. The macro code is not set in stone. You may have less hungry days or hungrier days. You get to listen to your body, and you get better at knowing what you need.
Final Thoughts
I thought I would be fighting carb cravings forever. For years my body craved poor quality carbs, despite eating well. Turns out what I needed was to go through the phases, feed myself high quality carbs, and get my macros in before eating lower quality foods like dried fruit, muffins and crepes (what I used to call healthy). Now I feel satisfied all day, I don’t feel deprived, and the cravings are gone. And I know how to include any food I want. Nothing is off limits.
We want this for all of you. Our program is about healthy weight loss and learning how to keep it off. It’s so much more than weight loss. Your coach is there to help you discover how to eat and how to make long-term changes to your habits and mindset.
Each journey is unique. This is a taste of mine, with ups and downs but always learning. Remember, it’s not about whether one food is good or bad for you. It’s about learning your macro code and how to eat within it.
Common Questions
How do I find my macro code?
You work it out with your coach as you move through Phase 2 and into Phase 3. It’s based on things like your weight and gender, then fine-tuned by how your body responds.
Do I have to track my food forever?
No. Tracking matters while you learn, and a food journal makes it much easier. Once you know your code and what works for you, you can track more loosely.
Can I still eat foods like pizza or chocolate?
Yes. Nothing is off limits. Your macro code helps you see how to fit those foods in so you still feel good.
If you’d like help finding your own macro code, book a free consult.
