Calories don't count at the weekend, right?

Often weekends mean socialising with friends and family, and that also often means a meal out, a take away or another occasion where it can be difficult to make the best food choices. So what do you do... Often people will just say 'F&#k it, it's the weekend' and just go to town and binge. That's great while you're eating all the food, but it's short lived and soon after you'll start to feel like crap. It will also be accompanied by that feeling of guilt, that you have gone off track and ruined all your hard work. You'll probably just give up because you can't see how you'll ever reach your goal. But it doesn't have to be that way. Tracking your macros allows you to be flexible with your diet, taking care of your health first and then allowing you to factor in times where you can relax your diet and enjoy socialising with friends. Take today for example, I am spending an evening with friends where I know they want to have an Indian takeaway. With 5 minutes planning, I have already built my days eating, hitting my macronutrient and micronutrient targets which has allowed me to spend some of my macro 'budget' on the Indian. No guilt, no worries, all in plan and accountable. So how did I do it? I know my calorie budget for the day, I also know how much of those calories should come from protein, fats and carbohydrates. So it's just a case of fitting the right meals around it. An Indian is obviously very calorie dense and not overly nutrient dense, so I have just made sure the foods I have picked for my other meals have been nutrient dense and reasonably low calorie. I won't go hungry and I will still feel great because I am still giving my body the things it needs.

I wanted to share an easy way to do this, but my post kind of mutated into showing how important the flexible dieting approach is. It works, it will get you lean, you will be healthy and you will feel great. And just as importantly, you won't feel like you're on a diet and you won't feel deprived of foods. My easy way of getting the micronutrients in is to do yourself a smoothie! Low cal, nutrient dense, and tasty! This one is 126cals, low carb, 14g of protein and rammed with micros.

100g frozen spinach 80g mixed berries 100g Total greek yoghurt 200ml unsweetened almond milk 1tsp stevia Thanks Brett Evolve. Adapt. Become.