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Get Your Macros Straight in Two Minutes - Just Three Steps for Low- and High-Carbohydrate Diets | Includes Examples

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If you want to "hit your macros", you better hurry to find out what those macros are, before you start weighing everything. So, here are the three steps you got to take before you start ;-) In view of the fact that I am getting questions like "how do I set up my macros" again and again... and did I say "again"? I would like to briefly outline a very easy you can use to create a  baseline macronutrient template you can use for yourself or clients. The process itself involves some mathematics, but don't worry, it's easy and with the examples, I am going to give, even the math-haters out there will be able to come up with a new macro-template in ~2 minutes time. Before I go ahead I would yet briefly like to point out that I am a huge proponent of "food quality" and not a fan of "if it fits your macros" aka "I just want to eat all the shit I have always been eating!" So, for your own sake, please don't forget to ...
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Vitamin A, D, E & K - How Much and What Type of Fat Do You Need to Absorb These Fat Soluble Vitamins?

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Some butter on top of the broccoli would allow for the assimilation of the absorption of the 101.6μg vitamin K 623IU vitamin A (various). There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the  well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all forms of vitamin D, the tocopherols and -trienols (vitamin s E) and the two major forms of vitamin K, i.e. phylloquinone (K1) and menaquinone (K2) will only be absorbed, if you consume them with a sufficient amount of dietary fat. Now, the questions obviously are (a) is this correct and (b) how much is sufficient . Is there a rule of thumb? Well, I guess if there was one, it would be to consume 5-10g of low PUFA fats with every mea...
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