If you're looking to lose weight and build muscle, dialing in your nutrition is essential. Focusing on your macros (protein, carbs, and fats) can help, but what percentage of each is the most effective?
Beachbody trainer Autumn Calabrese, creator of 80 Day Obsession, told POPSUGAR, "While it's fun to eat whatever you want, whenever you want, it's not likely to get you to your final results." Autumn is all about portion control and balanced macronutrients. She recommends a 40/30/30 split, meaning 40 percent healthy carbs, 30 percent lean protein, and 30 percent healthy fats.
A great way to think about this is to split your plate into three parts, with 40 percent healthy carbs, such as whole grains, sweet potatoes, or legumes. Autumn says that eating healthy carbs, specifically resistant starches, "triggers a sensation of being full in your head and your stomach so you don't eat as much." Then 30 percent would be hunger-satiating, muscle-building lean protein, such as salmon, chicken, eggs, or tofu. Healthy fats would make up the last 30 percent, including sources like avocado, nuts, seeds, and olive oil. These help you feel fuller longer.
You can use an app to track your macros, just to be sure you're achieving this 40/30/30 split. If you're really serious about your goals, Autumn also recommends another percentage to think about: the 90/10 rule. Autumn explains, "You also need to be consistent with your healthy eating. That doesn't mean you have to be perfect all the time, but you do have to be on top of it. I like the 90/10 rule. I know a lot of people say 80/20, but if you're really trying to lose weight, then 90 percent of the time you need to be eating healthy, clean food in the proper portions."
Eating this way ensures that you'll be satiated to prevent cravings and overeating and have energy for working out, and it encourages you to pass on the junk food and include more of a variety of whole foods. Autumn says that if you stay consistent with your healthy eating plan, along with a regular exercise routine, "you will lose weight and keep it off."