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A lot of free digital programs trace protein, fat, carbohydrates and calories. This extra effort will pay off big time, especially when you need to make adjustments along the way. When the amount you eat each day is known, gain or lose weight becomes a simple matter of mathematics.


Do not fall into the current "if it fits your macros" crazy, either. Of course it's okay to exchange white rice for sweet potatoes or wheat bread oatmeal, but do not think you can eat sweets and ice cream every day, as long as they meet their carbohydrate content.


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