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Index
Cover Title Page Introduction Chapter 1: Getting Started with Macronutrients
What Are Macronutrients? Carbs, Proteins, Fat How Does Your Body Work? What Do Calories Do? Calories Are Not the Same As Fat Fats Are Essential for Life Doesn’t Fat Make You Fat? Create a Calorie Deficit Do You Need All Three Macronutrients? Balance Your Macronutrients Carbohydrates Are Fuel for Life Is Alcohol a Carbohydrate? The Role of Glycogen Protein: Building Blocks Keeping Track: Calories or Macros? The Importance of Food Labels The Basics of Food Tracking Care about How You Feel Macronutrients versus Micronutrients Go for Nutrient-Dense Foods The Benefits of Nutrient-Dense Foods Vitamin D Vitamin C Vitamin B Vitamin K Magnesium Potassium Calcium
Chapter 2: Understanding Macronutrients
Simple versus Complex Carbs The Glycemic Index Are There “Bad Carbs”? Get Carbs from Whole Foods Sources of Carbs The Varieties of Protein The Thermic Effect Complete and Incomplete Proteins Vegans: Why You Still Need Proteins Growing New Muscle The Myth of Proteins and Kidney Damage Sources of Protein Good Fats and Bad Fats The Benefits of Healthy Fats Saturated and Unsaturated Fats Dietary Fat and Hormones Omega-3s Omega-6s Sources of Fat Balance Macronutrients for Health Low-Carb Diets Losing Water Weight Low-Fat Diets Ketogenic Diets The Problem with the Ketogenic Diet Who Should Use a Ketogenic Diet? Make Healthy Choices Know Your Goals
Chapter 3: The Macronutrient Diet Is Your Friend
Adjust Your Diet to Your Goal Weight Loss versus Muscle Gain Body Composition Take a Controlled Approach to Muscle Building Eating and Exercise How to Find Your Exact Numbers Men and Women and Calories Step One: Figure Out Your Total Calories Step Two: Calculate Your Macros Macro to Calorie Conversions Lean Body Mass Calculation Protein Calculations Fat Calculations Carb Calculations Total Calorie Calculations Build Your Perfect Meal Plan Step One: Figure Out Your Schedule Step Two: Divide Your Macros Step Three: Choose Your Foods Keep Macros Around the House Choose High-Fiber Macros There’s an App for That Adjust Your Numbers Diet and Metabolism When to Adjust How to Adjust Simple Carbs Are Best for Workouts Eat Guilt-Free Plan Ahead
Chapter 4: Benefits, Risks, and Concerns of the Macronutrient Diet
Advantages of the Macronutrient Diet Just What Is a Macronutrient Diet? Eating for Maximum Health Synergistic Nutrition Psychological Benefits of the Macronutrient Diet The Freedom to Choose Physical Benefits Automate What Tracking You Can Lifestyle Benefits Fill Up on Whole Foods When to Use Supplements Be Nutritionally Accurate Prepare Your Own Meals Macronutrients and Energy The Importance of Exercise The Three Energy Systems in Your Body The Fast Energy System The Medium Energy System Lifting Weights and Strength Training Gluconeogenesis—Another Way to Get Glucose Moving Into Recovery Mode The Slow Energy System NEAT (Non-Exercise Activity Thermogenesis) Lean Body Mass Meal Frequency Is Irrelevant Flexible Dieting Fun Without Self-Sabotage
Chapter 5: Ingredients for a Healthy Macronutrient Diet
Eating Junk Food Whole Food Instead of Processed Food Variety Is the Spice of Life Eat the Rainbow Fruits or Veggies in Every Meal Salads Are Your Friends Poultry Pork Beef Fiber-Rich Carbs Lean Proteins The Macronutrient Diet Works with Any Goal Keep It In Balance Make a Diet and Stick with It Problems with Processed Food The 80/20 Rule
Chapter 6: 50+ Macronutrient Recipes
Low-Carb Protein Waffle Peaches and Cream Oatmeal Chocolate Protein French Toast Low-Carb Southwestern Egg Wrap Avocado Toast Superfood Breakfast Bowl Cilantro Chicken and Avocado Burritos California Roll in a Bowl Shrimp Ceviche Salad Tuna Salad Buffalo Chicken Mini Wraps Turkey Reuben Sandwiches Turkey and Spinach Focaccia Sandwich Egg Salad Pesto Chili Linguine and Caper Sauce Avocado Southwestern Salad Pasta with Pesto and Olive Sauce Black Bean Soup Meatless Cheddar Squash Casserole Chickpea Salad Zucchini and Potato Bake Seared Chilean Sea Bass with Homemade Pesto Garlic and Herb-Roasted Salmon with Tomatoes Crispy Parmesan Tilapia Clam Chowder Lemon-Steamed Halibut Shrimp Taco Salad Maryland Crab Cakes Coconut Shrimp Grilled Tuna Teriyaki Southwestern Fajitas Lemon-Herb Grilled Chicken Salad Pulled-Chicken BBQ Sandwiches Greek Butterflied Chicken Beer Can Chicken Argentinian-Style Grilled Sirloin Steakhouse Blue Cheese Burger Hearty Beef Stew Swedish-Style Meatballs Beef and Broccoli Kebabs Orange-Flavored Beef Stir-Fry Quick Ramen with Shredded Chicken Spicy Buffalo Macaroni and Cheese Traditional Shrimp Scampi Chicken and Pesto Farfalle Orzo and Shrimp Salad Salmon and Spinach Fettuccine Light Fettuccine Alfredo Corn and Bacon Chowder Garlic Cheddar Cauliflower Soup Garlic Mashed Sweet Potatoes Cabbage Slaw Garlic Parmesan Fries Cilantro Lime Low-Carb Rice Buffalo and Blue Cheese Brussels Sprouts Cinnamon-Apple Protein Bars Easy Kale Chips Shamrock Shake Protein Smoothie Kefir and Chia Super Pudding Homemade Tortilla Chips Protein Fluff Triple-Berry Yogurt Parfait Frozen Chocolate Bananas Peanut Butter Protein Cookies Protein Cheesecake Peanut Butter Banana Frozen Greek Yogurt Three-Ingredient Cinnamon Pecan Bites
Appendix: Macro-Rich Foods US/Metric Conversion Chart About the Author Index Copyright
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