It can be easy to blow through your carbs and fats. If you’re having a hard time staying within the set ranges for each, we recommend adjusting your food choices and possibly reducing the serving size of fat and carb-rich foods.


To prevent going over on carbs:


  • Reduce the amount of starchy carbs you eat, like breads, pasta, and rice.

  • Limit or eat smaller portions of high-sugar foods and beverages such as juice, soda, Gatorade, candy, and other treats (the carbs from these can add up quickly). 

  • Swap sugary beverages, condiments, and foods with lower-carb or calorie-free options.

  • Eat fibrous sources of carbs in place of refined sources (vegetables, high fiber grains and tortillas, berries, etc). Doing this can help fill you up and make you less likely to gorge on hyperpalatable foods that are rich in carbs and fat. 


To prevent going over on fat:


  • Limit the amount of nuts, oils, and full fat products in your diet.

  • Restaurant food is high in fat, so if you go out to eat, ask for meat and veggies to be cooked without oil and butter and ask for high-fat condiments on the side.

  • Pay special attention to the fat content of convenience products. Foods like chips, crackers, pastries, chocolate candies, some protein or granola bars, etc.


If you always find yourself going over on either carbs or fat, we recommend adjusting the Edit Balance slider to give yourself more of that macro. This will adjust the ratio of carbs and fats in your diet and can make your diet easier to stick to.


You can also reduce the likelihood of going over on carbs or fat by getting the majority of your protein from low-fat and carb sources. By doing this, you’ll save your carbs and fats for the foods you really crave. Click here for lean protein choices.


Finally, one of the most powerful ways you can prevent blowing through your carb and fat targets is by logging your food in the tracking app before you eat it. This will allow you to keep a running total of your protein, carbs, and fat in real time so that you’ll have room to adjust your food choices before you actually hit your targets.