I've found that Fage non-fat Greek yogart is a versatile food that can be used to make items both savory and sweet.
For the sweet side, here are some of my favorites:
1/2 cup (113 grams) of Fage non-fat Greek yogart (11p 4.5c 0f)
1 tablespoon (15 grams) of Speculoo's cookie butter with cocoa swirl (1p 8c 6f)
Mix together and enjoy this deliciousness!
Don't have a lot of fat grams to spare? That's fine!
1/2 cup (113 grams) of Fage non-fat Greek yogart (11p 4.5c 0f)
1 tablespoon (5 grams) of unsweetened cocoa powder from Trader Joe's (0p 0f 3c)
1 packet of stevia
Mix together (carefully, that powder loves to hop around) and enjoy!
If you have some fat to spare and are looking for something a bit more satiating, I also love mixing Fage non-fat Greek yogart with 1 tablespoon of Jif peanut butter (16 grams) and 1/3 tablespoon (7 grams) of honey. Yum!
1/2 cup (113 grams) of Fage non-fat greek yogart (11p 4.5c 0f)
16 grams of Jif peanut butter (3.5p 7.5f 5c)
7 grams of honey (0p 0f 5.7c)
I'm also a huge fan of Flavor God's Chocolate Donut seasoning. Calorie free and delicious.
I also enjoy Walden Farm's Calorie Free Chocolate Syrup and their Calorie Free Pancake Syrup.
You may have noticed I put grams next to all ingredients. This is because ideally, you should invest in a food scale. It seemed scary to me at first, but honestly, it's so much easier than measuring food out using cups or spoons, and it's much more effective. Measuring cups may vary a smidge from brand to brand, and you may pack a measuring cup a little differently each time. But weight is weight. No matter how you dump it into a bowl, the scale is going to give you an accurate number.
At the end of the day, understanding where your calories come from (proteins, carbs, or fats) is a lot more important than the amount of calories you have.
I never knew this before I started counting macros. I tried to eat as little as possible, but then I also drank a few beers a couple times a week, and was sporadic about my protein intake. At the same time, I was also frustrated that I wasn't losing any weight, even though I was going to the gym on a regular basis.
In reality, I wasn't making the progress I wanted because I wasn't being consistent with my food intake. Consistency is key, and it is the ONLY tool that will give you sustained progress.
I strongly encourage anyone who is considering counting macros to reach out to me if you have a little money you can spend monthly. I can put you in contact with my nutritionist, Lida Orr (you can follow her on Instagram: healthfulblisslife), who is absolutely amazing.
At the very least, you should wander over to If It Fits Your Macros Macro Calculator to see what your daily intake should be.
I've tried a lot of things throughout my life, from thinking I was watching what I was eating, to essentially starving myself (I was 16 and stupid), to eating paleo while doing CrossFit (I ended up GAINING 20 pounds when I was doing this, again because I didn't understand food intake), to working with a personal trainer, and now this. Macros is the ONLY time I've made consistent gains that are getting me closer to the physique I want.
Every body is the same. I used to tell myself "well my body just won't lose the weight" all the time. That is simply not true. Since June, I've lost 10 pounds. I didn't have a whole lot to lose. I went from 5'8 and 143 pounds to 5'8 and 133 pounds. Now I'm working on building muscle and changing my physique.
You can do this. I promise.
Now, download MyFitnessPal and buy yourself a food scale, and start getting shit done!
Lots of love,
Mal
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