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If you could lose a few pounds, but you don't want to cut out your favorite foods in the process, you may want to give the macro diet a try. The macro diet also referred to as flexible dieting, is just that—an incredibly flexible and user-friendly diet. The macro diet follows the principle that to lose weight, one must have a calorie deficit. That makes sense. To lose weight, you must burn more calories than you consume. But this diet isn't about counting calories—it's about ensuring that you're eating the proper ratio of macronutrients for your body-weight goals. Protein, carbohydrates, and fats make up our macro-nutrients, and each one has a caloric value. 1 gram of protein is four calories, 1 gram of carbohydrates is four calories, and 1 gram of fat is nine calories.

 

So, the average female weighing 150 pounds, wishing to consume less than 2000 calories per day can have 160g of carbohydrates, 150g of protein, and 46g of fat for a total of 1651 calories.

The average man weighing 170 pounds can consume 222g of carbohydrates, 170g of protein, and 58g of fat for a total of 2088 calories. The idea of the macro diet is that you can essentially eat anything you want—in the correct proportions. If you have a specific dieting goal, talk to a nutritionist to determine the right ratio for your body type. Dig into these healthy meal ideas to meet your weight-loss goals!

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1. Salmon with brown rice

Salmon is one of the healthiest proteins out there. It contains essential omega-3 fatty acids which are hard to come by in other foods. Brown rice is a better option than white rice because it contains fiber and protein.

4-ounce (oz) salmon fillet—15g fat, 23g protein

1 cup cooked brown rice—45g carbs, 2g fat, 5g protein

Total carbs=45g

Total fat=17g

Total protein=28g

This meal has a total of 452 calories. Nutrition facts may vary depending on preparation methods.

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