Hello (maybe just to myself!)
Long time without writing! I'm still running my self experiment, using If It Fits Your Macros eating to lose or maintain body fat as desired, and to properly fuel my workouts. The unanticipated side effect has been conquering a lot of the disordered eating patterns and food phobias I had developed during all these years of low carb and paleo, and also not trying to 'eat less' for the first time in 13 years. It is an understatement to say I am loving it. I cut a bit of weight and now I'm working on maintaining while eating as much as possible (fun!) - I've been waiting, wanting to share my experience, but am still finishing up dialling it in - and who knows how long that will take. I have been missing writing here so am back to posting recipes for now instead of the full experience I've found so life changing.
The way I cook has changed very slightly - the main difference being that I'll add or subtract from ingredient quantities depending on how my 'numbers' are working out for the day. For example, if I ate a huge hunk of rotisserie chicken the same day I wanted to have the blueberry oats detailed below, I might have to cut down on the amount of egg whites in this recipe if it would put me way over my protein number for the day.
Have you ever played around with My Fitness Pal or My Macros+ ? If any of this sounds interesting to you and you are currently lifting weights, it is pretty interesting to set a protein goal (I divide my weight by 1.1 and use that number in grams, which is a conservative overestimate of the 0.8-1.0 g protein per 'lean' lb body mass generally recommended to support muscle) and try to hit it plus or minus 10 grams. That was my first step. Game it out for a few weeks! Hopefully by then I'll have an update describing my steps 2+ just in case you want to do exactly what I have and you'll be a few weeks ahead of the game! There are other, more definitive, already available resources out there too - I liked the books by Ilyssa Russ and Krissy Mae Cagney a ton.
Blueberry pancake protein oats (aka proats) in the microwave
One serving: with 1 Tbsp honey or maple syrup ~ 565 calories 40g protein 5 g fat 89 g carbs (of which 8 g is fibre)
Ingredients 1 c rolled oats1 c frozen blueberries1 c egg whitesHuge pinch each of sea salt and cinnamonSplash of vanilla extractMaple syrup or honey, and maybe some peanut or nut butter
- The quickest way to get this ready is to soak your oats overnight in enough water to cover them with a big punch of sea salt and cinnamon. If you forget to do this, I often do, just add the water, cinnamon, and salt as above and microwave for three minutes.
- Add 1 c egg whites (or however much you need to hit your protein goals for the day) stirring every minute for 2-3 minutes.
- When mostly gooey and solid, mix in frozen berries and microwave for another minute. You could also just add fresh or dried fruit and skip that step.
- Top with whatever you usually put on your pancakes (I LOVE crunch natural peanut butter and honey!) and more salt. Some people put milk on theirs, but I just spent five minutes removing liquid from this concoction so I'll be darned if I'm adding any back in.