The Macros Cheatsheet

What to eat. What to kill. Zero fluff. The three macro categories most people get completely wrong — and exactly how to fix them.

The Hard Truth

Most people trying to lose fat are failing because nobody ever gave them a clear, simple map of what to actually eat.

They’re drowning in conflicting advice. Low carb. No fat. Keto. Carnivore. Vegan. At some point the noise gets so loud people just give up and eat whatever.

“The diet industry profits from your confusion. The simplest framework always wins: know your foods, hit your protein, cut the junk.”

Here’s the framework that cuts through all of it. Three macros. Two columns per macro. Avoid column. Eat column. That’s the whole game.

Feel free to download the PDF and share.

xx,

Irina

1. Fats

The most misunderstood macro

For decades, fat was the villain. Low-fat everything. The food industry stripped fat and replaced it with sugar and processed oils. The result? A metabolic catastrophe. Here’s what actually matters:

2. Protein

The only macro that builds AND burns

Protein is the one macro you almost certainly aren’t eating enough of. It has the highest thermic effect of any food — meaning your body burns more calories just digesting it. It preserves muscle during a cut. And it keeps you full longer than carbs or fat ever will.

The goal: 0.8g–1g per pound of bodyweight every single day. Non-negotiable. Build every meal around a protein anchor first, then fill in the rest.

If you’re having a hard time reaching your protein goals,
try my FAV Chocolate Banana Smoothie! Like, 10/10 recommend!

3. Carbs

Don’t eliminate. Upgrade.

Carbs got villainized by keto culture, but the truth is more nuanced. The problem was never carbohydrates — it was refined carbohydrates. White bread, pastries, candy. Those spike insulin fast, get stored as fat, and leave you hungry an hour later.

Complex carbs do the opposite. They’re digested slowly, provide sustained energy, feed your gut microbiome, and support workout performance. You need them. You just need the right ones.

THE 3 RULES
THAT CHANGE EVERYTHING