Are we sick of Donuts + Macros yet? Nope, and here is why…

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NEWSFLASH: Did you know you can actually USE excess calories to build a firmer booty?! NO JOKE?and if you don?t know this by now after following me for this long, I feel like I have failed you. (If you’re new here, isn’t this absolutely amazing news?!) It’s absolutely TRUE! 

So here’s the deal. Eating donuts alone will NOT get you the booty you want. BUT…eating a donut (with a source of protein) after a heavy workout of some heavy hitting booty moves WILL. If you’re curious about the right moves to build your dream booty, here’s one of my favorite backside booty burning workouts that was featured on Dr. Oz.

Outfit details: Reebok Sports Bra (Bonus: On sale | purple here) | Lululemon Leggings (another favorite here for under $30 – last seen here).

To shed a little light on a somewhat controversial topic (because trust me?every time I post a photo of me eating a donut I get a little bit of heat), the truth is that muscle cannot be created by the “starvation diet.” Starving yourself and denying your body proper calories and nutrition will NEVER provide ideal results! Yes, you are reading this correctly: DO NOT STARVE YOURSELF! Starvation actually EATS muscle and breeds the ?skinny fat? that so many women tell me they are trying to get rid of! (Right?! Just say NO to skinny fat!) Muscle BUILDING (and FIRMING) requires an adequate and sufficient calorie intake to actually repair muscle fibers after they have been broken down.  

As if donuts weren’t enough fun on their own, here are some of my favorite donut workout items:

For this reason, I will hit it hard in the gym the morning of a big holiday meal or even before a weekly cheat meal. I am essentially clearing room in my muscles that will need to be replenished later by “fuel” (aka FOOD) in order to repair and replenish the broken down muscle fibers. Your body NEEDS these carbs (from your DONUT!) to replace the glycogen (muscle fuel!) that you burn during a workout! This is the absolute opposite of what many people assume they should do, but let me say it again and set the record straight: FOOD IS FUEL! It is not the enemy. Donuts are your friends when used and tracked correctly in your nutrition plan. Isn’t this the best thing ever? Yes, yes, it is! 

Let me set one thing straight before you scroll down to comment something nasty about me urging people to indulge in donuts all day. There IS a difference between different carb and fat sources?some are healthy, others are not. I’ve also talked about this before in a previous blog, but it’s as equally important to not get so caught up in “making the macros fit” so you can eat 5 donuts a day that you forget about the importance of the MICRONUTRIENTS. Quick reminder: Micronutrients are essentially responsible for our health on a cellular level. The cleaner the sources of the food we eat, the healthier our bodies will be, and they will function better too (including our fat-burning potential). 

So to clarify, I am NOT telling you to JUST EAT DONUTS. Here is the point to remember: Balance is KEY, and a sustainable lifestyle is everything. For me?and for many others?I’ve found that by adding in the foods I love (donuts) and USING them to my advantage (ie. muscle building when done properly), I am able to stick to my diet LONG-term, and I don’t even see it as a diet.

While there are certainly foods that have higher nutritional value than others, we try to stay away from coining foods as “bad” foods or “good” foods, and we try to live by the 80/20 rule (80% whole, nutrient-rich foods/20% processed/junk foods). You see, my friends… the joy of macros is that a carb is a carb, a fat is a fat, and a protein is a protein when it comes to body recompositioning. If you stick to your daily macros and calorie range and control your intake, you will see change and progress! The KEY is to burn more calories than you consume. Period. You will absolutely notice a change in how you feel if you eat more whole foods and limit your processed foods, but it is NOT the end of the world if you choose to use your carbs and fats for donuts!

Even Chris finds room in his macros for his LOVE of donuts…which might even be an understatement! Ha!

I think it’s safe to say…donuts are a family affair! More about macros though for those of you who are wondering…

The GREAT thing about macros is that you get to choose how to “spend” your grams of carbs, fat, and protein. If you choose to spend them on vegetables and whole foods, you will eat more volume because these “cost” less! However, if you choose to have a donut one or two days a week, it will “cost” more since one donut will have more carbs and fat grams than the vegetables. Remember that just like eating salads won’t make you skinny, eating donuts won’t make you fat! Track your macros + stay consistent with hitting your targets + burn more calories than you consume = SUCCESS. 

Moral of the story? Eat the donut, just not the whole dozen. Donut worry, be happy. Refuel your body properly after workouts and do NOT starve yourself! A balanced life is a happy life.



  • Originally published 1/9/2018

Related reading:

Eating with Macros: A Day in the Life
Protein Confusion: Your Questions Answered!
The DOs and DO-NUTs of DONUTS
Macro Tracking For the Win! All of Your Questions Answered
Heidi-Approved (& Macro-Friendly) Fast Food Picks
I Cheat Every Day

28 Responses

  1. Hi! I?ve been using the Transform App for 43 days now. The reset days are higher calorie days therefore I have considered them my cheat day. However, there is not workout scheduled besides an ?accelerator? workout on reset days. On those days, I?m supposed to eat calories and can have a donut or a treat after a leg day workout?? I?m confused and want to maximize my time spent working out and focusing on nutrition.

    1. Hi Sarah: Yes, your reset day is your “cheat” day in our programs, and you can work out on those days if you’d like to, whether that’s just an accelerator, a rest day, or another type of workout. You can fill your calories for that day however you’d like, and we do recommend you make your last meal of the day a low carb meal. We hope you continue to love the app!

  2. I love reading your posts. Now that I am on summer break I have time to sit down and read them. I am looking for your protein powder and can?t find where to purchase it. I have some days that are super busy and a meal replacement shake would be wonderful.
    Thank you.

  3. Hello! ihave one question about macros…
    on it shows me that i should eat almost 1500calories: 200grams of carbs and 41gr of fats a day as a sedentary person to lose weight ….but on other pages it shows me that being a pear shaped body i should stick to the lower amount of carbs which means maximum of 90 grams….
    which is the right version to follow because it’s a little confusing..?
    thank you…

  4. Love this blog post!! It shows how it is okay to have balance!! My IG account is @mama_on_a_journeytohealth for the booty band giveaway ?

  5. I love learning about macro?s thank you for all you have taught me!!!! Freedom!!!! to stay on track and still enjoy food! You are the best!
    My IG handle is Kissonclay and I wanna win the booty bands!!!!

  6. The Transform app and macros have changed my life! I finally feel like I?m fueling my body. I?m never hungry and no foods are ?off limits?. IG @mrsferdi

  7. Doughnuts are the best after leg days!! Love it! It?s good to have a healthy relationship with food, especially sweets for me. Thanks for the post!

  8. This speaks volumes not just because I love donuts but because it?s honest and practical. Health should be about fueling your body and being able to enjoy what you love. Thank you for breaking it down so beautifully.

    IG: fitgirllesa

    P.s. Now i want a donut. ?

  9. It?s so important to preach moderation like you and Chris do! I remember my first prep, my coach didn?t let me have anything in moderation and my cheat meals would be steak and peanut butter (WHAT?! Yeah). Therefore, I?d go out and binge on foods until no end – like donuts. Now that I follow a flexible dieting approach, use the Transform app, understand macros and look to make it more of a lifestyle like you always preach.. I have donuts when I want them! Because they CAN fit into a diet and we don?t have to feel bad about it. Thank you for all you do ๐Ÿ™‚ – @elldiem

  10. Alllllways love me a booty post! You inspire me everyday to work that peach, and I thank you for always giving me fresh ideas! My favorite post so far, and my IG handle is ashton_bagley

  11. I LOVE this post! It has actually really encouraged me to not be ashamed when i crave foods- especially donuts as they are a WINNER in my eyes! Sometimes i find myself slip very easily into an unhealthy mental set due to trying to watch my macros so viciously and it’s posts like these that help my unhealthy mental states of trying to be healthy change. Even if eating donuts seems more unhealthy, for people such as i, it can actually be the more healthier approach. Thank you for reminding me of this!
    my instagram is: abi_martin

  12. Hi Heidi. I am a huge fan of you and your sweet family. I like reading your blog posts and this one is my favorite because duh !!! Who doesn?t love donuts. Instagram: courttkayyy

  13. Love this post!! This post helped me discover macros, living a balanced life, and yummy new recipes and your book!! My social media handle is Heather_Sylvester_Fitness so you can find me to hook me up with the bands! ? Thanks so much for being an inspiration and so much fun to follow!

  14. I absolutely LOVE this blog post because I?ve tried to explain to friends so many times about how flexible dieting works (primarily to friends who struggle with guilt over having one less-healthy snack/meal every now and again)! It?s important for balance and even moreso for mental wellness. @lilfitwhit

  15. Hi Heidi,

    I am going to be starting to work out at the gym, but am trying to figure out what to have before and after my workout for best results. I won’t be able to get to the gym until 9 pm, so I will not get home until 10:30. Would that be too late to eat/drink something to replenish muscles post workout?? Thanks for any input!!

  16. I always thought we need to eat protein right after weight lifting. I workout in the afternoon but on low carb days I am not having complex carbs at dinner, just veggies. What do you recommend?

    1. Hi Kelley: If you’re following one of Chris and Heidi’s carb cycles, the program takes into account this very thing, so you should be good to go! If you do feel like you need a bit of complex carb after working out, go for it! And remember, veggies are also considered carbs. ๐Ÿ™‚

  17. I have been trying to focus on counting my macros and not looking so much at how many calories I eat on fitness pal. When I hit my daily calorie goal my macros are still short in all 3 categories. Should I be just focusing on the macros or the calories? If I focus on just macros I have a hard time eating that much food in a day. Any advice for would be appreciated!

    1. Hi Noel: We recommend focusing on hitting your macros over calories. And just keep adding a bit more food every day, and before you know it, you’ll be hitting those macros. ๐Ÿ™‚

  18. Really interested in learning more about counting macros. I have had such success in the last year with your & Chris’s carb cycling plan that I would love to have more information about counting macros and carb cycling. Thanks for keeping it real as always Heidi!!

  19. I love that you lay it all out there and try to take the bad reputation away from macro counting. A lot of people look at me negatively when I say I count macros. They think I just eat junk all day and justify it by “making it fit.” In reality, my macro splurges keep me on track, keep me from binging, and keep me from being grumpy from craving/wanting bad foods and not being “allowed” to eat them. My guilty pleasures are Pop Tarts, Donuts, and bakery cookies. Not every day. Not even every week. Just when that urge to “cheat” hits I make it fit into my day. Thank you for always being so open and honest!

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