![]() ![]() We used to call it the food journal or diet diary method. Method 2: Macro Tracking (Food app or diary) The fact is, people without a plan usually eat whatever is convenient, available and accessible. Maybe it’s in their head what they intend to eat, but vague ideas give no real direction, and good intentions… well you know what they say about where that road leads. ![]() Millions of people stumble into each day with no plan for what they’re going to eat… they “wing it” If your goal is improving fitness or body composition – half of the plan is the workout – the other part is the meal plan. Success is about having a goal and having a PLAN to achieve your goal… and then beginning at once to take action on your plan. The odds are overwhelmingly against you getting your nutrition right if you don’t have a plan, by the numbers, in writing – on paper (or electronically). It’s a proven fact that people who guess at their calorie intake are not only almost always wrong, they miss by a country mile! One study showed that even registered dieticians couldn’t estimate their calorie intake with more than 85% accuracy when they only guessed and didn’t have a tool or method to track their numbers. Why would you bother to create daily meal plans by the numbers like this? Along with the daily totals, the macronutrient ratios for the entire day are also tabulated. I also use the sheet’s built-in math functions to add up meal subtotals and daily totals. The spreadsheet or software uses the “Atwater factors” to account for the energy content of protein, carbs and fat: It also has rows divided out into the number of meals I want to eat. The grid has spaces (cells) for food name, quantity, protein, carbs, fat and calories. These days, I do it with online software. In the old days, I created a daily meal plan template on a spreadsheet such as Microsoft Excel. ![]() Method 1: The daily meal plan (spreadsheet) Meal planning is an art and a science deserving that much attention.īut today, I’d like to briefly introduce you to the topic by contrasting the 2 different methods, meal planning and tracking, explaining the benefits of them both and the difference between the two… In fact, I have! ( Click here for my new meal planning for fat loss book). I could fill an entire book with details on meal planning for fat loss. It’s a simple and logical distinction, and it’s the difference between being proactive and reactive. You’ll also learn the difference between meal planning and macro tracking. In this post, you’ll get a free meal planning template for fat loss. But most people don’t realize that meal planning and food tracking are not the same thing. I’d like to make the case that meal planning is even better than macro tracking, especially when you have a meal planning template and you’re flexible in your approach. That’s a good thing because tracking portions, calories, and macros has many benefits. Many people track their food intake with apps, software or old-fashioned paper and pen. ![]()
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