Macros with M2M

LOW CARB DAY FOOD GUIDELINES

•Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.

•Maintain an 8 hour (or less) feeding window. No less than a 4 hour window •Avoid starchy carbs (root veggies, grains)
•Eat protein at each meal
•Eat lots of leafy and cruciferous veggies

•Eat when you’re hungry and stop when you’re full
•You macro pie graph will NOT look "normal" on these days. You will want to hit

M2M app recommended protein goal, stay at or under 50 grams of net carbs and fill the rest in with healthy fats.

oPercentages may vary but should be between 10-20% carbs, 20-35%protein and 40-65% fat.

oStill aim to hit your calorie goal on these days. With the decreased carbs, you will have to consume more fat to make up the difference.
oLook at the nutrients tab (next to the macro tab in M2M app) and pay attention to the gram goals to make sure you are getting enough food.

•If you are breastfeeding, you should have up to 100g net carbs for low carbs days.

LOW CARB DAY FOODS

•Eat unlimited amounts of these foods (as your macros allow): oSpinach, kale, swiss chard, lettuce, collard greens, arugula oCruciferous vegetables - broccoli, cauliflower, brussel sprouts, cabbage

oOther - bell peppers, celery, mushrooms, bean sprouts, cucumber, tomato, zucchini, eggplant

•Eat the following foods but watch carb content: oNuts, seeds, avocado
•Avoid the following foods:

oRoot veggies (squash, sweet potatoes, beets, etc), carrots, peas, corn, all fruit & fruit smoothies, dairy, wheat & glutinous grains, healthy non-
glutinous grains, (quinoa, buckwheat, millet, amaranth, brown rice)

LOW CARB DAY EXCERCISE GUIDELINES

•Speed burst training (SPRINTS), Tabata or HIIT (High intensity interval training) •Followed by low intensity cardio. Keep your heart rate LOW (fat burning zone).