How To Calculate Your Macros

Basic calculations for everybody.

Now that you know how to calculate your energy intake, the question is “How much of each macro should I eat?” Calculating your macros is rather easy and I think everybody should know how to do it by himself. Considering that there are services out there that “calculate your personalised macros”, I can help you saving some money too. Read on and enjoy the Beary wisdom gains!

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Pumpkin Pie Two Ways

I love pumkin pie because my mum used to bake it in the early 90s for Halloween  even if no one was celebrating it in Milan on those time. It was an original American recipe which she brought back from Philadelphia where she lived in the 70s together with my my dad and older brother. Of course she shared the recipe with me as I moved to Vienna but I had gut issues and was not tolerating grains, eggs and dairy products well. Therefore Stefan and I developed our own version: it is not cut-friendly if you are very low on calories (check the macros) but it is gluten-free and suitable for the vegan folk too. But if you would like to try the real stuff, I’ve included my mum’s recipe too. Oh, and just in case you matter, that’s even lower in kcals ๐Ÿ˜‰ Continue reading “Pumpkin Pie Two Ways”

Every Little Counts

The importance of being honest to yourself and your coach.

Tracking macros is a very powerful tool to change your eating habits and reach your body composition goals. However it has a big fault: the human nature. We’re no robots and life can hit us hard and disrupt even our best laid out plans. If it was that simple, dieting would be incredibly easy, you just fill out your macros every day and everything will be fine. But what happens when we slip? Continue reading “Every Little Counts”

Airplane Friendly Foods

Flying Fitfoodies Take Their Own Food On Board

Did you already read our blog post about how to nail your nutrition in vacation?ย One of my favourite tips is to bring your own food on the airplane because most of the time the food you get onย board isn’tย worth the calories.ย Sounds complicated but it’s much easier than you think. We compiled a small choice of groceries that are easy to handle and thatย you can carry unchilled for a while.

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Fats: Because Nutbutter Is Happyness

But wait, fat makes me fat, right?! Now you should already know the answer: it’s all about the calorie deficit at the end of the day and likeย carbs, fats are neither good nor bad. Nevertheless, fat is really energy dense: 10 gramms of fat (approx. a tea spoon) have huge 90 kcals. This means that, you should not indulge in those tasty “healthy” low-carb-paleo-keto-raw-gluten free-vegan nut bars if you are trying to lose body fat ;). So what’s the deal with fats, now? Let’s have a closer look through the biochemist’s googles.

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Carbohydrates: Candies, Noodles And All That Good Stuff

…or are they evil?

Currently, it is a real hot topic, especially since many countries have introduced a sugary drink tax and low-carb and keto diet are becoming very popular among the broad public.  Is it the right way to go in order to lose fat? Yes. And no.

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