Essentially, every diet ever created works by manipulating what are called, macronutrients (Protein, Carbs, and Fats). These “macros” are what set each diet apart. After selecting the type of diet that works best for you, the spreadsheet will formulate how much of everything you should be eating.
It will decide how much you should be eating based off of mathematical formulas that determine how many calories you need to lose fat.
How does it work?
There are 3 boxes, 1 for every macronutrient. Choose 1 item out of each box per meal. (You select the number of meals) The boxes at the bottom are “extra credit” boxes. Use these to avoid cravings and improve your health. Eating 1 cup from each box will pretty well cover your micronutrients.
The Types of Macro Diets
Bodybuilding
This is optimal for people who are involved in heavy to moderate intensity weight training.
Balanced
This is the easiest ratio to follow because it doesn’t really restrict fats or carbs. I recommend this as a starting place for many people who have trouble adhering to diets.
General Health
This is considered the sweet spot and where most people should be at whether they are trying to lose weight or not. If you are the average person out there and want to crack down, then this is my recommendation.
Ketogenic
Not for the faint of heart, but people have gotten great results from it. The majority of your food will come from fat. When you take carbs out of the diet it will force your body to get better at utilizing fat. I only recommend this to people who have experience dieting.