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Ultimate Fat Loss Guide By Zoe Rodriguez Copyright © 2017

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Table of Contents Not For Resale ............................. ............................................................... .................................................................... ..................................... ... 4 Disclaimer .............................. ................................................................. ..................................................................... .......................................... ........ 5 About the Author .............................. ................................................................ ................................................................. ............................... 6 Introduction ................................. ................................................................... .................................................................... ..................................... ... 7 Macros and Calories ............................... ................................................................. ........................................................... ......................... 8 Determining Where to Start .......................................................................... 10 Next Step ................................ .................................................................. ..................................................................... ....................................... .... 15 Implementing Cardio ..................................................................................... 16 How Long Should Your Fa Fatt Loss Phase Be? ................................................17 Example Outline ................................ .................................................................. ............................................................. ........................... 18 Grocery List ............................. ............................................................... ..................................................................... ....................................... .... 19 Zoe’s Recommended Supplements ............................................................. 20 Staying Motivated And End Notes ............................................................... 22 Printable Pri ntable Grocery List .....................................................................................23

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Not For Resale All digital products, eBooks, PDF downloads, resource material, videos, and online content are subject to copyright protection. Each digital product, eBook, PDF download and online content sold is licensed to a single user only. Customers Customers are not allowed to copy, distribute, share and/or transfer the products (and/or their associated username/passwords) they purchased to any third party or person. Fines of up to $10,000 may apply to person/s found to be infringing our copyright policy. In some cases, ZBody Fitness Inc. may encrypt, force password and/or stamp license details (including customer name, address, etc.) on its digital products to ensure additional safety.

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Disclaimer First I would like to thank you for purchasing my eBook. I have put a lot of hard work and knowledge into developing this program. If your friends find it valuable enough to ask for a copy, I hope that they will find it valuable to purchase themselves. themselves. That That being said, this information is copyrighted. No part of this document may be reproduced reproduced or transmitted in any form, by any means (electronic, photo-copying, photo-copying, recording, or otherwise) without prior written permission of the publisher. It should go without saying that you cannot post this document or the information on any kind of website, social media included. You are more than welcome to advertise this eBook on your social media site, but please be sure to attach a link to my website where they can purchase it (zbody.com). See your physician before starting any exercise or nutrition program. If you are taking t aking any medications, you must talk to your physician or a registered dietician before making any behavioral changes. If your physician recommends recommends that you don’t do resistance training for any reason, you must follow your doctor’s orders. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure pressure or diabetes, or if you are over 40 years old. ol d. This eBook is designed for healthy individuals 16 years and older ol der.. The information in this program is meant to supplement, not replace, proper proper nutritional training. All forms of exercise and nutritional modifications pose some inherent risks. The publisher publisher of this eBook advises readers to take full responsibility for their safety and know their limits. The exercises in this eBook are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Do not perform any exercise unless you have been shown the proper technique and instruction by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. The publisher of this eBook cannot be held liable or legally pursued on any outcome using this eBook or any content for changes made to personal dietary habits.

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About the Author I began my studies at Florida Atlantic University in 2010, majoring in Exercise Science and Health Promotion, completing my undergraduate degree in May 2015. I am also a certified personal trainer through the ISSA. Fitness has always been a passion of mine. Throughout high school and most of college I was a long distance runner, which then led me to find my love for weightlifting. I began to build an online presenc presence e through various social media channels such as

Zoe Rodriguez Preside Pr esident nt ZBody Fitness Inc.

Instagram and Facebook Facebook and loved inspiring other women to get fit! I pride myself on putting my health first and getting fit the right way, not through through a fad diet or insane workout program. This is about a lifestyle change and I hope that with my help you can adapt a healthy and happy way of life.

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Introduction Welcome Welcom e to the ultimate fat loss guide! Through this book we will discuss the optimal way for you to effectively lose fat WITHOUT doing hours of cardio, and and WITHOUT starving yourself. I want you to be able to learn how to lose fat in the healthiest and most sustainable way possible. You You will learn the exact same methods that I use for myself and what has helped me the most. I hope that with the help of this guide, you can utilize these methods and see success in your own body!

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Macros and Calories In this book, when discussing food intake levels, I will mostly be using the term “macros.”” If you’re unfamiliar with this term I am going to give you the basics really “macros. quick, but if you would like even more info on it, I highly suggest to first read my “Flexible Dieting EBook” EBook” where you can learn so much helpful info on macro tracking and have a much better understanding of this ebook. Exerpt from my Flexible Dieting Ebook: Ebook:

“Macros” = macronutrients . These are the basics: carbohydrates, protein,

fats, and alcohol, and these are the components that provide calories to the foods we eat. Protein is comprised of amino acids, which are considered the building blocks

of all protein, and each gram of protein contains 4 calories. The The most crucial functions of protein are building, maintaining, and assisting in the repairing of tissue. There There is an extensive variety of proteins, and therefore, a variety of different structures. They serve several different functions within the body, are essential for our fundamental makeup, and every biological process is aided by the addition of protein. Carbohydrates, which are simple sugars that are formed in chain structures,

get broken down and are converted into glucose. They deliver 4 calories per gram. Glucose Glucose is an essential nutrient, nutrient, and it is the main source of energy for our brains, hearts, hearts, and central nervous nervo us system. There are two distinct groups of carbohydrate carbohydrates: s: simple and complex. Simple carbs digest rapidly in the body, and are typically those that have a sweet taste. Found within these simple carbs are the elements of sucrose, fructose, galactose, maltose, and lactose. These carbs generally originate in fruit, vegetables, dairy products, table sugar, candy, and soda, among other sources.

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Complex carbohydrates are different entirely, and they are distinguished by their chemical compounds that are comprised comprised of 3 or more distinct chains of sugar molecules. These These carbs are noted for their fiber content, which sets them apart from their simple counterparts. Because they contain a substantial amount of fiber, they cause digestion and absorption to slow down. Complex carbs are commonly found in whole grains, nuts, legumes/beans, corn, lentils, and potatoes, among other sources. Fats are the next aspect of these nutritional components. Fats Fats contain 9

calories per gram and their purpose is to transport the vitamins A, D, E, and K. They play a significant role in various important functions throughout the body including brain development, handling inflammation, hormone production, and blood clotting. There There are two main groups by which fats are categorized: saturated and unsaturated (which includes two subcategories: monounsaturated monounsatur ated and polyunsatura polyunsaturated). ted). Lastly, in regards to macronutrients, is alcohol, and though it is classified as a macronutrient, macronu trient, it is not an essential nutrient (just ( just to break it to you gently). Therefore, Therefor e, it should be kept to a minimum, or eliminated altogether when planning your “diet” around your macros.

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Determining Where to Start The first and most important step is determining where to start and where your maintanence level is at. To break this down into simpler terms, the calories or macro numbers that your body needs to sustain where it currently is without losing or gaining weight. This This can be figured out in a multitude of different ways but I want to keep it as simple as possible for you. I am going to take another exerpt from my Flexible Dieting Ebook, this will show you y ou the best way to calculate your macros out.

How to Figure Out Your Individual Macros Every macronutrient has a specific role in your body, which is what makes them necessary. Here is a breakdown of each type, and what they bring to the table. Or in this case, your diet. Protein: Protein is the most important of all the macronutrients. For those who are

training to build, or those who wish to retain their muscle, having an adequate amount of protein is essential. Numerically, protein accounts for 4 calories per gram, which means that 25 grams of protein will equate to 100 calories. One of the most trusted guidelines to consider is 1 -1.2 grams of protein per bodyweight pound as a starting point. During a cut phase, protein is exceptionally important, while during a bulk phase, it is slightly less essential. The The leaner/ more muscular your body is, the more necessary necessary it will be for you to have enough protein to retain your musculature. musculature. Protein is responsible for muscle, cell, and tissue growth and repair, as well as immune system fortification, the creation of essential enzymes and hormones, as well

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as generating energy, and the preservation of lean muscle mass. Excellent sources of protein include eggs, egg whites, lean fish and meats, such as chicken, turkey, ham, lean pork cuts, beef, salmon, tuna, as well as deli meats and dairy products, like milk, cheese, yogurt and cottage cheese. Also, there many different supplements available such as whey protein, egg white protein, and protein bars. So, to figure out the number of GRAMS of protein needed for your particular weight, multiply your weight (in lbs) by 1 - 1.2. For example: 135 lbs X 1.2 grams = 162 grams of daily protein will be necessary for an individual at this weight to maintain their ideal musculature and mass. To further understand your protein intake and how many calories your yo ur body is acquiring from your protein calculation, multiply multiply the number of grams by 4 (which accounts for the number of calories per gram of protein). Therefore, 162 (grams of protein) X 4 (calories) = 648 calories per day are attributed by protein. macronutrients available. Fat Fat: Along with protein, fat is one of the most “essential” macronutrients accounts for 9 calories per gram. This This means that 20 grams of fat will wil l equate to 180 calories (20 X 9 = 180). Ideally, you should consume around 0.35 - 0.45 calories per gram. For For those who wish to consume a higher content of fats over carbohydrate carbohydrates, s, go for the higher number here. If you’re a ravenous carb-eater, aim for the lower range. Dietary fat is essential for growth, development, producing energy, absorbing certain vitamins, offers physical protection for certain organs, maintaining maintaining cells, and enriching the flavor and stability of foods. Excellent dietary sources sources of fat f at include avocados, nuts, nut butters, fatty meats, full fat dairy products, oils, among many more. To configure the amount of GRAMS of fat your body requires, multiply multiply the number of your weight by 0.35 - 0.45. For example, 135 lbs X 0.4 = 54 grams of fat is what your body will require daily. For further info on how many calories you are getting from your fat intake, multiply the number of grams by 9, which is the number of calories per gram of fat. For For instance, if you consume 55 grams, your figure will be 55 X 9 = 495 calories from fat. Per our examples, this individual would have attained 648 calories from protein, and 495 calories from fat, which amounts to 1143 combined calories from protein and fat consumption.

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Carbohydrates: Carbohydrates are not exactly “essential” nutrients, and this is the

logic behind why they remain the most overused macronutrient. Likewise, they also tend to be the most ignored macro macro by proponents of the “fast and easy” fad diets. However,, carbs are the primary foundation of energy which the body utilizes in the However form of glucose. Carbohydrates, like protein, account for 4 calories per gram. Most importantly,, carbs are a major source of energy and fuel because all tissues contained importantly within the body use glucose for energy energy.. It is also essential to the functioning of the nervous system, the brain, the kidneys, and all muscles require it. Carbs are necessary within the intestinal system for overall health as well as in the elimination of waste. Good sources of carbohydrates include sweet potatoes, as well as all other varieties of potatoes, rice, oatmeal, whole-wheat foods such as bread, cereal, and wraps, other varieties of breads, many whole grain foods, beans, fruit, and vegetables. Ultimately, it is important to understand how many calories your body requires so that you can figure out what your ideal carb intake is. Figuring this out, however, can be a little confusing. Your BMR (which stands for Basal Metabolic Rate) is the number of calories you will require to maintain your ideal weight if you were to have absolutely minimal physical action every day. Your total daily energy expenditure, or TDEE, correlates to this as well, and this figure will vary depending on your age, gender, amount amount of lean body mass, daily activity level, and your current metabolic rate. A calculator to figure these numbers can be found here. However,, it is wise to keep in mind that figuring out the number of calories you need However is an ESTIMATED, EDUCATED GUESS, despite using a calculator with an equation to get there. Tools, even with their immediate helpfulness, are still tools, and in no way do they guarantee perfect results or exact requirements. They are to be used as a guideline, exclusively. Exercise is not a concrete factor, and many of us, in our hardworking efforts, have a tendency to overestimate or underestimate underestimate how much we weigh and the amount in which we exercise. However, However, because because of this natural variation that exists, even 100% honesty cannot guarantee in delivering 100% accurate results. The numbers you get from using these calculators and equations are to be viewed vi ewed as a starting point, not a final, conclusive and/or determining figure.

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Method 1 You can get an estimate of your necessary macros by multiplying the number of your bodyweight in lbs by 14-16. Aim for the lower number if you have had a hard time losing weight, and aim for the higher number if gaining weight is difficult.

Method 2 Use the IIFYM.com Calculator. Calculator. Here, you will select your age, gender, height, and weight (make your current weight and goal weight the SAME NUMBER.) Then you will select total body weight formula. When selecting selecting the amount of activity and exercise you do each week remembe rememberr it is important to be as honest as possible, take note that the higher your level of exercise, the higher your maintenence calories will be as a result; more work requires more more calories. In the set your goal section, choose performance. And then click here at the bottom to get your macros. Once you get onto the next page after entering your name and email, select “Custom” for your protein level, and here you will choose between 1.0 - 1.2. Remember, you have to pick a specific number. Next, select the number of your choosing choosin g for your level of dietary dietary fat, between 0.35 and 0.45, as a safe bet I would say starting at 0.40 would be a good good place. Then the rest of your maintenanc maintenance e calories will be your carb number. These are the numbers you will follow for the first week or two. If they are around

the correct numbers, you shouldn’t lose or gain weight. If you are determined to see consistent results, it is imperative that you meet your daily requirements within 5g daily. The theory here is that when you aren’t restricted by the types of foods you are “allowed” to eat, (under the assumption that you have satisfied your daily nutritional requirements require ments and all the necessary macros macros prior to indulging) you will be much less likely to succumb to cravings and binge. It’s also really important because it allows

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you to maintain a healthy relationship with food, and fend off a potential eating disorder that may be caused by a lifestyle of restriction, which which can happen when you get too hung up on the ideas of a “diet.” “diet.” It’s equally a lifestyle move, and a mindset that allows you to progres progresss from the dependency of quick-fix diets, to selfsustainability in regards to upholding a long-term plan for eating healthy.

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Next Step Once you figure out the levels your macros are at where you are keeping keeping a consistent weight, we can then discuss how to start your fat loss phase. It is also important to remember that when figuring out your maintenance numbers, it may take some trial and error. If you keep losing weight, try adding 30-40g carbs to your numbers and see if your weight will say the same If you keep gaining weight, try reducing your carb intake by 20g carbs and see if your weight evens out. A minimal amount of weight gain/loss a week can be due to hormones and water intake, so only be concerned if you’re losing/gaining more than 3lbs a week. That’s when the macro adjustment is needed. Anything lower than that don’t worry about it. Okay so I will start off with an example for myself about how I would go about week 1 of my fat loss phase once determining my maintenance macros. macros. Fats

Carbss Carb

Protein

Maintenance Maintenan ce #’s #’s

210g

55g

140g

Fat Loss Week Week 1

197g

53g

140g

As you can see in the table above, the carbs and fats macros have changed. Protein will always stay the same level. Every other week you will reduce your carb intake by 6% and your fat intake by 4%.

This will be a reduction of around 100 calories. The The slow decrease is what’s what ’s most important in your fat loss. You won’t see results right away but the more gradual you are with it, the easier it will be to keep it off. On the week’s in between each macro reduction, we will be manipulating your cardio output. It’s important to remember that we will only be messing with one variable each week, either macros or cardio .

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Implementing Cardio The next most important part of your fat loss success is of course your cardio routine. And no you won’t be needing to do hours of cardio to lose fat. As I said in the section previous to this, we will only be changing one variable a week, so the weeks opposite of you reducing your macro numbers, numbers, you will be adding in more cardio. See table below for example: Carbs

Fats

Protein

Cardio

Week 1

Reduce

Reduce

Same

Same

Week 2

Same

Same

Same

Increase

Week 3

Reduce

Reduce

Same

Same

Week 4

Same

Same

Same

Increase

Now to go into detail of how we increase the cardio slowly every other week. First we have to determine a set point, I generally would recommend the average person to start with 20 min sessions 3x a week. This means that you will slowly be adding onto this amount. So your total per week to start is 60 mins . If you can only do cardio twice a week due to time constraints, you can do two 30 min sessions. Every other week you will add 20 minutes onto your weekly total. You can split this up as you wish but it is most optimal to spread them into at least 3-4 days a week. Examples: !

Starting with 60 mins total: 3x/20 min sessions

!

Week 2: Add 20 mins, 80 mins total: 2x/25 min sessions, 1x/30 min session

!

Week 4: 100 mins total: 4x/25 min sessions

!


!


!


!


Etc...

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How Long Should Your Fat Loss Phase Be? Another very important topic I would like to cover is the length of your fat-loss phase. It’s very important to remember that you cannot continue to be in a fat loss phase forever. I would generally recommend starting with a 12 week one. Those who are more experienced with counting macros and dieting can do a 16 week one. The most important part is making sure that your calories do not dip too low. As a very general recommendation, I don’t recommend recommend going any lower than 1200 calories at the very end of your fat loss phase. Same kind of thing goes for cardio levels, you don’t want to be doing too much. At the end of your fat loss phase, I would recommend going into a reverse diet, which is covered in detail in my Flexible Dieting Guide With a reverse diet it will essentially be the opposite of a fat loss phase, and you will slowly add calories back in and slowly reduce your cardio output. But again, all those details can be found in the Flexible Dieting EBook.

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Example Outline Carbs

Fats

Protein

Cardio

Week 1

Decrease 6%

Decrease 4% 4%

Same

60 mins

Week 2

Same

Same

Same

60 mins

Week 3

Decrease 6%

Decrease 4% 4%

Same

60 mins

Week 4

Same

Same

Same

80 mins

Week 5

Decrease 6%

Decrease 4% 4%

Same

80 mins

Week 6

Same

Same

Same

100 mins

Week 7

Decrease 6%

Decrease 4% 4%

Same

100 mins

Week 8

Same

Same

Same

120 mins

Week 9

Decrease 6%

Decrease 4% 4%

Same

120 mins

Week 10

Same

Same

Same

140 mins

Week 11

Decrease 6%

Decrease 4% 4%

Same

140 mins

Week 12

Same

Same

Same

160 mins

Macro Example: !

Starting Macros At Beginning: 220g carbs, 140g protein, 55g fat

!

Week 1: 207g carbs, 140g protein, 53g fat

!


!


!


!


!


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Grocery List Carbohydates:

Whole-wheat bread, brown brown rice, whole-wheat tortillas, fiber one cereal, oats, all kinds of fruits and vegetables, high-fiber pancake mix, lentils, beans, whole-wheat pasta, etc. Proteins:

Lean ground beef, beef top sirloin, salmon, tilapia, tuna, shrimp, skinless chicken breast, lean turkey breast, lean ground turkey, egg white, bison, whey protein, casein, etc. Fats:

Avocados, nuts, peanut butter, almond butter, olive oil, light mayonnaise, fatty fish, whole eggs, flaxseed, walnuts. High Fiber Sources:

Avocados, oatmeal, fiber one cereal, red kidney beans, white beans, garbanzo beans, black beans, lentils, whole-wheat pasta, edamame, artichoke, whole-wheat bread, peas, brown rice, nuts, whole-wheat grains, broccoli, barley and most fruits. I recommend that 80-90% of the daily foods you consume come from the list above and the remaining is where you fit in your “fun” foods as long as they still fit into your daily allowance of macronutrients. This is where you could fit in some ice cream, oreos, or poptarts!

(By the way, I’ve included a printable grocery list at list at the end of the book.)

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Zoe’s Recommended Supplements Below is a list of supplements I recommend along with my fitness programs, you can use the code “zoe10” at checkout to save 10% on your purchase! BCAA’s:: Are you curious what would give your muscles that extra kick? Well known as BCAA’s BCAA (Branched-Chain Amino Acids) stands in summary for the amino acids leucine, valine and isoleucine. Being a special part of proteins, they are involved directly in building muscle muscle mass. They are extremely important for great results after workout. They belong to the to the essential amino acids, which the human body is unable is unable to produce itself. So they must be in our diet – or directly in our BCAA powder! Purchase here: https://us.wom https://us.womensbest.com/ ensbest.com/products/b products/bcaa caa Whey Protein: Protein: The right amount of protein is essential for muscular growth and maintenance. The 96% Whey Protein supplies a well-balanced combination of ingredients, supporting your your workout and diet at the best possible rate. Essential amino acids help you to recover after a hard workout, maintain muscle mass and support your diet in the most delicious delicious way. Purchase here: https://us.wom https://us.womensbest.com/ ensbest.com/products/wh products/whey-protein ey-protein Vegan Protein: Protein: The Vegan Protein supplies a well-balanced combination of ingredients, supporting supporting your workout and diet at the best possible. It helps you to recover after a hard workout, maintain muscle mass and support your diet the most delicious delicio us way. An important ingredient is the 100% plant-based protein, consisting of pea protein isolate, brown rice protein concentrate, hemp protein and quinoa. Plantbased protein is especially well tolerated, tol erated, shows high biological quality and does not over acidify the body. Purchase here: https://us.wom https://us.womensbest.com/ ensbest.com/products/veg products/vegan-protein an-protein Pre Workout Booster: Booster: You You hit the gym regularly but would love to see quicker results? With the Pre Workout Booster, you can help your body make the most out of training!

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Thanks to its top top ingredient creatine, it serves as the perfect energy amplification amp lification right before you exercise. Creatine, a naturally occurring bodily substance, enhances enhances your physical performance, especially during short and intensive strength-training programs. It effectively increases your power output by keeping you focused and motivated. Other top ingredients such as caffeine and beta-alanine, a muscle-supporting amino acid add perfectly perfectly to our Pre Workout Booster. Thanks to its orientation towards towards performance and endurance, endurance, it serves as a perfect supplement for the gym! Purchase here: https://us.wom https://us.womensbest.com/ ensbest.com/products/p products/pre-workout-booste re-workout-boosterr Burner Pills: Pills: The “Burner” is composed of highly effective ingredients like choline, guarana, caffeine, green tea, green beans and the special garcinia mangostana. The combination of these substances boosts your metabolism and, as a result, enhances fat burning. Thanks to the B-vitamins B-vitamins contained in our product, you can say bye-bye to annoying side effects like fatigue like fatigue & lethargy. Our vegan capsules are purely plant-based which makes them especially especially well tolerated. Purchase here: https://us.womensbest.com/products/burner-caps Slim Body Shake: Shake: (Vegan) You really want to lose weight but cannot deal with a permanent feeling of hunger? You You don’t have to! Slimming down no longer means endless calorie counting and skipping meals – it’s all about staying healthy and increasing your body’s body’s fitness! Get rid of extra pounds in a smart way using our Slim Body Shake Shake as daily diet support. Its power mixture of high-quality proteins, complex complex carbs, and a whole whole bunch of superfoods provides provides your body with all the nutrients, nutrients, vitamins, and minerals it needs. Purchase here: https://us.wom https://us.womensbest.com/ ensbest.com/products/s products/slim-body-shake-sin lim-body-shake-single gle Multi Vitamin Capsules: Capsules: Even if you eat loads of fruit and vegetables you may suffer from nutrient deficiency. The right supply of vitamins and minerals is the base of wellbeing. Multi-Vitamin supplies all essential vitamins, minerals, and micronutrients to support your healthy lifestyle. Deficiency symptoms like weakness, fatigue, and exhaustion are a thing of the past. Purchase here: https://us.wom https://us.womensbest.com/ ensbest.com/products/m products/multi-vitamin-caps ulti-vitamin-caps

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Staying Motivated And End Notes It is important to remember that although you are in a fat loss phase, you won’t just see immediate results, CHANGE TAKES TIME! Don’t get discouraged, work hard and you will see results! This fat loss guide was designed to guide you through the exact same methods I use. The methods I use are not a quick fix, and something that I believe is very attainable for the average person to achieve. I hope you found the info in this guide very helpful and user friendly. I wanted this guide to be easy to understand and easy to implement. Please Please feel free to share your success stories with me by emailing me at [email protected] I would absolutely love to hear from you! And of course my email is always open for questions about this guide [email protected]

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Printable Print able Grocery List Carbohydates

Proteins

Fats

Whole-wheat bread

Lean ground beef

Brown rice

Beef top sirloin

Whole-wheat tortillas

Salmon

Fiber one cereal Oats All kinds kinds of fruits and vegetables High-fiber pancake mix Lentils Beans Whole-wheat pasta

Tilapia

Avocados

Avocados

Nuts

Oatmeal

Peanut butter

Fiber one cereal

Almond butter

Red kidney beans

Olive oil

Tuna

Light mayonnaise

Shrimp Skinless chicken breast Lean turkey breast Lean ground turkey

High Fiber Sources

White beans Garbanzo beans

Fatty fish

Black beans

Whole eggs

Lentils

Flaxseed

Whole-wheat pasta

Walnuts

Edamame

Egg white

Artichoke

Bison

Whole-wheat bread

Whey protein Casein

Peas Brown rice Nuts Whole-wheat grains Broccoli Barley Most fruits

Remember, I recommend that 80-90% of the daily foods you consume come from the list above and the remaining is where you fit in your “fun” foods as long as they still fit into your daily allowance of macronutrie macronutrients. nts. This This is where you could fit in some ice cream, oreos, or poptarts!

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