Like​ ​all​ ​my​ ​other​ ​guides,​ ​I​ ​start​ ​this​ ​one​ ​off​ ​with​ ​some​ ​context​ ​and​ ​rethinking.

​ ​That​ ​said.​ ​I​ ​am

not​ ​going​ ​to​ ​be​ ​getting​ ​pedantic​ ​trying​ ​to​ ​explain​ ​what​ ​“macros”​ ​are,​ ​I’m​ ​writing​ ​this​ ​assuming
you​ ​have​ ​some​ ​prior​ ​knowledge.

If​ ​you​ ​ARE​ ​utterly​ ​clueless​ ​as​ ​to​ ​what​ ​macros​ ​are,​ ​what​ ​metabolic​ ​rate​ ​means,​ ​what​ ​“protein”​ ​is,
fat,​ ​etc,​ ​then​ ​I​ ​suggest​ ​purchasing​ ​Musclegain​ ​Nutrition​ ​and​ ​reading​ ​through​ ​it.

Prefacing​ ​aside,​ ​this​ ​about​ ​LOW​ ​CARB​ ​diets.​ ​Why​ ​are​ ​they​ ​relevant,​ ​what​ ​are​ ​they,​ ​how​ ​do​ ​they
work,​ ​why​ ​they​ ​are​ ​worth​ ​considering,​ ​and​ ​when​ ​should​ ​you​ ​do​ ​them

Getting​ ​the​ ​Point​ ​Out​ ​The​ ​Way

The​ ​premise​ ​behind​ ​low​ ​carb​ ​dieting​ ​is​ ​fairly​ ​simple.

Carbohydrates​ ​tend​ ​to​ ​be​ ​commonly​ ​overeaten​ ​by​ ​many​ ​people.​ ​This​ ​leads​ ​to​ ​insulin​ ​resistance
and​ ​increased​ ​fat​ ​storage.​ ​This​ ​leads​ ​to​ ​being​ ​overweight.

By​ ​lowering​ ​carb​ ​intake,​ ​you​ ​can​ ​lose​ ​bodyfat​ ​(through​ ​a​ ​calorie​ ​deficit),​ ​and​ ​restore​ ​insulin
sensitivity​ ​(along​ ​with​ ​many​ ​other​ ​hormones).

By​ ​following​ ​a​ ​low​ ​carb​ ​diet​ ​long​ ​term,​ ​you​ ​also​ ​maintain​ ​improved​ ​metabolic​ ​health.​ ​This
promotes​ ​higher​ ​quality​ ​of​ ​life,​ ​and​ ​better​ ​aging.

A​ ​low​ ​carb​ ​diet​ ​is​ ​part​ ​of​ ​an​ ​“insulin​ ​controlled​ ​lifestyle”,​ ​as​ ​my​ ​good​ ​friend​ ​Jay​ ​Campbell
describes​ ​it.

(also,​ ​get​ ​on​ ​the​ ​list​ ​for​ ​his​ ​metabolic​ ​blowtorch​ ​diet.​ ​It​ ​is​ ​legitimately​ ​the​ ​most​ ​well​ ​designed
dietary​ ​model​ ​I’ve​ ​ever​ ​seen​ ​for​ ​fat​ ​loss​ ​and​ ​permanent​ ​body​ ​composition​ ​change)

The​ ​types​ ​of​ ​carbohydrates​ ​you​ ​eat​ ​affect​ ​your​ ​health​ ​as​ ​well.​ ​So​ ​both​ ​quality​ ​and​ ​quantity​ ​are
both​ ​relevant.

Sold to
benedict.gfall@proton.me
Relative​ ​to​ ​many​ ​people​ ​who​ ​have​ ​an​ ​overall​ ​low​ ​activity​ ​lifestyle,​ ​a​ ​low​ ​carb​ ​diet​ ​can​ ​be​ ​a
viable​ ​strategy​ ​to​ ​adopt​ ​and​ ​follow.

However,​ ​Don’t​ ​blame​ ​everything​ ​on​ ​carbs

Carbohydrates​ ​are​ ​very​ ​easy​ ​to​ ​demonize,​ ​but​ ​this​ ​obscures​ ​larger​ ​issues​ ​with​ ​eating​ ​and​ ​health.​ ​I
did​ ​not​ ​write​ ​this​ ​guide​ ​to​ ​assign​ ​a​ ​“gotcha”​ ​answer​ ​to​ ​a​ ​complicated​ ​problem.

Overeating​ ​is​ ​cultural,​ ​behavioral,​ ​and​ ​manifests​ ​itself​ ​in​ ​myriad​ ​ways.

I​ ​am​ ​not​ ​of​ ​the​ ​mentality​ ​to​ ​say​ ​“cut​ ​carbs,​ ​problem​ ​solved​ ​then”.​ ​This​ ​guide​ ​gives​ ​you
strategies,​ ​but​ ​it​ ​is​ ​not​ ​the​ ​be​ ​all​ ​end​ ​all.

Pragmatically​ ​speaking,​ ​carbohydrates​ ​ARE​ ​a​ ​phenomenal​ ​energy​ ​source,​ ​can​ ​be​ ​highly
nutritious,​ ​and​ ​craving​ ​them​ ​is​ ​NORMAL.

In​ ​a​ ​different​ ​time,​ ​when​ ​we​ ​did​ ​NOT​ ​live​ ​in​ ​such​ ​a​ ​food​ ​abundant​ ​environment,​ ​desiring
carbohydrates​ ​would​ ​have​ ​simply​ ​been​ ​called​ ​HUNGER.

As​ ​society​ ​stands​ ​now​ ​though,​ ​the​ ​availability​ ​of​ ​“cheap”​ ​energy​ ​sources​ ​and​ ​processed
carbs/sugar​ ​has​ ​turned​ ​our​ ​own​ ​biology​ ​against​ ​us.

Western​ ​Diet​ ​and​ ​the​ ​Rise​ ​of​ ​Disease

We​ ​know​ ​that​ ​in​ ​the​ ​20th​ ​century,​ ​the​ ​rise​ ​of​ ​carbohydrate​ ​consumption,​ ​sugar​ ​consumption,
vegetable​ ​oil​ ​consumption,​ ​processed​ ​food​ ​consumption,​ ​and​ ​decline​ ​in​ ​activity

All​ ​of​ ​this​ ​has​ ​CREATED​ ​a​ ​condition​ ​of​ ​disease,​ ​that​ ​we​ ​are​ ​trying​ ​to​ ​solve.​ ​And​ ​doing​ ​a​ ​poor
job​ ​at​ ​it.
One​ ​of​ ​the​ ​major​ ​misunderstandings​ ​that​ ​has​ ​resulted​ ​in​ ​terrible​ ​medicine​ ​and​ ​health​ ​suggestions
has​ ​been​ ​the​ ​association​ ​of​ ​dietary​ ​fat​ ​with​ ​disease.

This​ ​arose​ ​during​ ​the​ ​1950s​ ​to​ ​1980s,​ ​when​ ​obese​ ​populations​ ​were​ ​studied,​ ​found​ ​to​ ​have​ ​high
triglycerides,​ ​bodyfat​ ​levels,​ ​and​ ​cholesterol,​ ​and​ ​then​ ​the​ ​assumption​ ​was​ ​that​ ​FAT​ ​was​ ​more​ ​or
less​ ​the​ ​culprit.
This​ ​science​ ​was​ ​criticized​ ​as​ ​far​ ​back​ ​as​ ​the​ ​1980s,​ ​but​ ​the​ ​critiques​ ​were​ ​ignored.

Big​ ​soy,​ ​Big​ ​Grains,​ ​Big​ ​Sugar,​ ​and​ ​Big​ ​Corn​ ​(and​ ​I’m​ ​not​ ​being​ ​facetious​ ​about​ ​this​ ​at​ ​all),​ ​they
jumped​ ​at​ ​the​ ​opportunity​ ​to​ ​position​ ​themselves​ ​as​ ​“health”​ ​foods,​ ​and​ ​the​ ​lobbied​ ​the​ ​USDA​ ​,
spending​ ​millions​ ​to​ ​position​ ​carbs​ ​as​ ​being​ ​the​ ​“primary”​ ​food​ ​source​ ​that​ ​people​ ​should​ ​eat.

Along​ ​with​ ​this​ ​came​ ​the​ ​demonization​ ​of​ ​animal​ ​fat,​ ​saturated​ ​fat,​ ​and​ ​the​ ​promotion​ ​of
“vegetable​ ​oils”.​ ​Along​ ​with​ ​this​ ​came​ ​childrens​ ​breakfast​ ​cereal​ ​being​ ​“heart​ ​healthy”​ ​for
having​ ​whole​ ​grains​ ​(corn)​ ​while​ ​also​ ​being​ ​pure​ ​fucking​ ​sugar.

The​ ​result?

The​ ​US​ ​obesity​ ​rate​ ​is​ ​currently​ ​1​ ​in​ ​4,​ ​ ​the​ ​Overweight​ ​rate​ ​is​ ​3​ ​in​ ​4,​ ​diabetes​ ​2,​ ​metabolic
syndrome,​ ​alzheimer's,​ ​non​ ​alcoholic​ ​fatty​ ​liver​ ​disease,​ ​dementia,​ ​depression,​ ​anxiety,​ ​have​ ​all
gone​ ​up,​ ​testosterone​ ​levels​ ​has​ ​dropped,​ ​obesity​ ​related​ ​health​ ​complications​ ​are​ ​in​ ​the​ ​hundreds
of​ ​billions,

Oh,​ ​and​ ​mortality​ ​has​ ​gone​ ​DOWN​ ​for​ ​Gen​ ​X,​ ​Millennials,​ ​and​ ​Homeland​ ​generation.​ ​Our
parents​ ​were/are​ ​healthier​ ​than​ ​we​ ​are.

I’m​ ​not​ ​bullshitting​ ​any​ ​of​ ​this.​ ​The​ ​statistic​ ​are​ ​there.

The​ ​modern​ ​western​ ​diet​ ​has​ ​made​ ​EVERY​ ​country​ ​obese​ ​that​ ​it​ ​exists​ ​in.​ ​Why​ ​does​ ​it​ ​do​ ​this?
A​ ​few​ ​reasons
-High​ ​sugar​ ​intake=excess​ ​calorie​ ​consumption,​ ​increased​ ​insulin​ ​response,​ ​insulin​ ​resistance,
skewed​ ​hunger​ ​hormones,​ ​increased​ ​fat​ ​storage

-High​ ​carb​ ​intake==excess​ ​calorie​ ​consumption,​ ​increased​ ​insulin​ ​response,​ ​insulin​ ​resistance,
skewed​ ​hunger​ ​hormones,​ ​increased​ ​fat​ ​storage

-Fake​ ​fat​ ​intake=excess​ ​calorie​ ​consumption,​ ​inflamed​ ​gut​ ​and​ ​digestive​ ​tract,​ ​increased
systemic​ ​inflammation,​ ​skewed​ ​hunger​ ​hormones,​ ​increased​ ​fat​ ​storage

You’ll​ ​notice​ ​the​ ​effects​ ​are​ ​more​ ​or​ ​less​ ​the​ ​same​ ​for​ ​all​ ​of​ ​the​ ​above.​ ​The​ ​Western​ ​Diet​ ​is
terrible​ ​because​ ​these​ ​effects​ ​rapidly​ ​add​ ​up​ ​and​ ​create​ ​an​ ​unhealthy​ ​human​ ​being.

So​ ​that​ ​brings​ ​us​ ​to​ ​“Low​ ​carb​ ​diets”

What​ ​Can​ ​Low​ ​Carb​ ​Do​ ​About​ ​This?

Low​ ​carbohydrate​ ​diets,​ ​when​ ​done​ ​properly​ ​they​ ​have​ ​a​ ​number​ ​of​ ​positive​ ​health​ ​benefits.​ ​To
simplify​ ​them​ ​them​ ​down​ ​to​ ​four​ ​operative​ ​points

1.​ ​By​ ​changing​ ​to​ ​whole​ ​food​ ​sources,​ ​the​ ​consumption​ ​of​ ​excess​ ​sugar,​ ​carbohydrates,​ ​and​ ​fake
fat​ ​is​ ​reduced

2.​ ​by​ ​limiting​ ​carbohydrates​ ​overall,​ ​the​ ​body’s​ ​insulin​ ​response,​ ​glucose​ ​management,​ ​hunger
hormones,​ ​sex​ ​hormones,​ ​and​ ​systemic​ ​inflammation​ ​begin​ ​to​ ​normalize/increase​ ​and/or
decrease​ ​(relative​ ​to​ ​the​ ​hormone​ ​in​ ​question)

3.​ ​the​ ​increased​ ​consumption​ ​of​ ​healthy​ ​fats​ ​and​ ​protein​ ​results​ ​in​ ​an​ ​overall​ ​more​ ​nutrient​ ​dense
diet
4.​ ​the​ ​increased​ ​consumption​ ​of​ ​healthy​ ​fats​ ​and​ ​protein​ ​increases​ ​overall​ ​dietary​ ​satiety,​ ​and​ ​per
research​ ​and​ ​evolutionary​ ​biology,​ ​is​ ​a​ ​very​ ​sustainable​ ​way​ ​to​ ​eat.
Common​ ​Mistakes​ ​and​ ​Strategic​ ​Points​ ​with​ ​Low​ ​Carb​ ​Diets

I'm​ ​not​ ​going​ ​to​ ​paint​ ​a​ ​story​ ​out​ ​of​ ​these.​ ​These​ ​are​ ​direct​ ​points

-Low​ ​carb​ ​dieting​ ​can​ ​be​ ​done​ ​ISOCALORICALLY,​ ​or​ ​HYPOCALORICALLY.​ ​If​ ​you​ ​are
switching​ ​to​ ​low​ ​carb​ ​specifically​ ​to​ ​lose​ ​bodyfat,​ ​your​ ​calories​ ​still​ ​count

-Low​ ​carb​ ​dieting​ ​is​ ​best​ ​thought​ ​of​ ​as​ ​a​ ​WAY​ ​of​ ​eating,​ ​not​ ​a​ ​singular​ ​diet​ ​to​ ​follow.​ ​You
would​ ​eat​ ​hypocalorically​ ​to​ ​lose​ ​the​ ​fat,​ ​then​ ​raise​ ​calories​ ​to​ ​isocaloric​ ​levels​ ​to​ ​maintain​ ​the
fat​ ​loss

-Low​ ​carb​ ​diet​ ​means​ ​HIGH​ ​FAT.​ ​You​ ​should​ ​NOT​ ​be​ ​eating​ ​“lean​ ​protein”​ ​on​ ​a​ ​low​ ​carb​ ​diet.
You​ ​want​ ​to​ ​maximize​ ​your​ ​fat​ ​intake
--Eggs
--fatty​ ​cuts​ ​of​ ​fish
--using​ ​butter​ ​and​ ​olive​ ​oil​ ​liberally
--fatty​ ​cuts​ ​of​ ​meat,​ ​steak,​ ​chicken​ ​thighs,​ ​ground​ ​beef
--full​ ​fat​ ​dairy
--all​ ​manner​ ​of​ ​nuts,​ ​peanuts,​ ​almonds,​ ​walnuts,​ ​etc

-The​ ​same​ ​suggests​ ​for​ ​fat​ ​loss​ ​apply​ ​to​ ​low​ ​carb​ ​diets;​ ​set​ ​a​ ​calorie​ ​deficit,​ ​select​ ​food​ ​choices,
aim​ ​for​ ​1-2lbs​ ​of​ ​fat​ ​loss​ ​weekly

-it​ ​is​ ​very​ ​common​ ​to​ ​experience​ ​significant​ ​weight​ ​loss​ ​the​ ​first​ ​month​ ​of​ ​low​ ​carb​ ​eating.​ ​8-10+
lbs​ ​is​ ​not​ ​unheard​ ​of.​ ​This​ ​is​ ​NOT​ ​fat,​ ​but​ ​bodyweight

-Every​ ​gram​ ​of​ ​carbohydrate​ ​you​ ​consume​ ​requires​ ​4​ ​grams​ ​of​ ​water.​ ​This​ ​means​ ​when​ ​you​ ​cut
carbs​ ​precipitously,​ ​your​ ​body's​ ​water​ ​retention​ ​drops​ ​dramatically​ ​as​ ​well

-Low​ ​carb​ ​diets​ ​work​ ​EXCELLENT​ ​for​ ​MOST​ ​people.​ ​The​ ​average​ ​american​ ​is​ ​not​ ​very​ ​active,
and​ ​low​ ​carb​ ​diets​ ​are​ ​perfectly​ ​suited​ ​for​ ​controlling​ ​bodyweight​ ​and​ ​creating​ ​fat​ ​loss
-the​ ​more​ ​active​ ​you​ ​are,​ ​the​ ​harder​ ​it​ ​is​ ​to​ ​follow​ ​a​ ​low​ ​carb​ ​diet.​ ​Your​ ​body​ ​simply​ ​requires
more​ ​fuel​ ​and​ ​burns​ ​through​ ​more​ ​glucose

-If​ ​you​ ​lift​ ​weights​ ​often​ ​and​ ​are​ ​very​ ​active,​ ​your​ ​body​ ​will​ ​use​ ​muscle​ ​glycogen​ ​for​ ​energy
(muscle​ ​glycogen=carbohydrates​ ​stored​ ​in​ ​muscle​ ​tissue)

-Very​ ​active​ ​people​ ​that​ ​follow​ ​a​ ​low​ ​carb​ ​diet​ ​will​ ​NEED​ ​to​ ​replenish​ ​themselves​ ​with​ ​carbs
periodically​ ​in​ ​order​ ​to​ ​not​ ​go​ ​Catabolic​ ​and​ ​start​ ​metabolizing​ ​muscle​ ​tissue.​ ​This​ ​is​ ​referred​ ​to
as​ ​a​ ​REFEED

-Carbohydrates​ ​Refeeds​ ​are​ ​periodic​ ​days​ ​in​ ​which​ ​carb​ ​consumption​ ​is​ ​dramatically​ ​increased
to​ ​restore​ ​the​ ​body's​ ​glycogen​ ​levels.​ ​There​ ​is​ ​NO​ ​precise​ ​time​ ​as​ ​to​ ​WHEN​ ​Refeeds​ ​are​ ​needed.
Based​ ​on​ ​professional​ ​experience,​ ​they​ ​can​ ​be​ ​every​ ​WEEK,​ ​to​ ​1-2​ ​times​ ​weekly,​ ​to​ ​once​ ​every
10-14​ ​days

-For​ ​the​ ​Non-active​ ​individuals,​ ​which​ ​again,​ ​is​ ​MOST​ ​of​ ​you​ ​reading​ ​this,​ ​you​ ​are​ ​better​ ​off
having​ ​a​ ​refeed​ ​MEAL​ ​a​ ​few​ ​times​ ​a​ ​week

-When​ ​following​ ​a​ ​low​ ​carb​ ​diet​ ​and​ ​resistance​ ​training,​ ​it​ ​most​ ​effective​ ​to​ ​FRONT​ ​LOAD​ ​your
carbohydrates​ ​BEFORE​ ​you​ ​train.​ ​Consuming​ ​50​ ​grams​ ​of​ ​carbs​ ​pre-training​ ​is​ ​immensely
beneficial​ ​for​ ​energy​ ​levels

-alternatively,​ ​if​ ​you​ ​do​ ​not​ ​frontload,​ ​you​ ​can​ ​INTRA-LOAD.​ ​This​ ​means​ ​you​ ​drink​ ​your​ ​carbs
while​ ​training.​ ​This​ ​is​ ​best​ ​done​ ​by​ ​using​ ​dextrose,​ ​cyclic​ ​dextrin,​ ​which​ ​are​ ​fast​ ​digesting​ ​and
very​ ​easily​ ​absorbed.​ ​Typically​ ​I’d​ ​suggest​ ​combining​ ​this​ ​with​ ​essential​ ​amino​ ​acids.​ ​When
dieting​ ​to​ ​extremely​ ​low​ ​bodyfat​ ​levels,​ ​this​ ​intraworkout​ ​can​ ​sustain​ ​intense​ ​training,​ ​even​ ​when
calories​ ​are​ ​very​ ​low.

Structuring​ ​a​ ​Low​ ​Carb​ ​Diet,​ ​the​ ​Numbers

Alright,​ ​this​ ​is​ ​where​ ​numbers​ ​come​ ​into​ ​play.​ ​Like​ ​I​ ​said,​ ​this​ ​is​ ​not​ ​a​ ​magic​ ​bullet​ ​food​ ​list​ ​and
some​ ​bullshit.​ ​You​ ​do​ ​have​ ​to​ ​actively​ ​think​ ​and​ ​apply​ ​this.
Low​ ​carb​ ​dieting​ ​DOES​ ​require​ ​learning​ ​macros.​ ​Eventually​ ​it​ ​becomes​ ​intuitive,​ ​but​ ​until​ ​then,
expect​ ​to​ ​be​ ​looking​ ​up​ ​foods​ ​and​ ​making​ ​some​ ​significant​ ​dietary​ ​changes

Low​ ​carb​ ​dieting​ ​has​ ​THREE​ ​levels​ ​to​ ​it

-Low​ ​Carb-Carbs​ ​are​ ​20%​ ​or​ ​less​ ​of​ ​total​ ​calories

-Very​ ​Low​ ​Carb-Carbs​ ​are​ ​10%​ ​or​ ​less​ ​of​ ​total​ ​calories
-No​ ​Carbs​ ​or​ ​only​ ​Trace​ ​carbs-Carbs​ ​are​ ​essentially​ ​0%​ ​of​ ​total​ ​calories

Here​ ​are​ ​the​ ​versions​ ​in​ ​a​ ​simple​ ​chart​ ​below

Low​ ​Carb​ ​Diet Very​ ​Low​ ​Carb​ ​Diet No​ ​Carb​ ​Diet

Protein 30-40%​ ​of​ ​calories 30-40%​ ​of​ ​calories 20-30%​ ​of​ ​calories

Carbohydrates -20%​ ​of​ ​calories -10%​ ​of​ ​calories 0%​ ​of​ ​calories

Fat 40%​ ​of​ ​calories 50-60%​ ​of​ ​calories 70-80%​ ​of​ ​calories

Which​ ​Level​ ​Do​ ​You​ ​Start​ ​At?

-If​ ​you​ ​are​ ​physically​ ​ACTIVE​ ​each​ ​day:​ ​you​ ​lift,​ ​you​ ​walk,​ ​you​ ​are​ ​on​ ​your​ ​feet,​ ​then​ ​the​ ​first
level,​ ​LC​ ​(low​ ​carb)​ ​would​ ​likely​ ​be​ ​ideal.​ ​For​ ​a​ ​person​ ​with​ ​a​ ​2,000​ ​calorie​ ​maintenance​ ​rate​ ​of
metabolism,​ ​20%​ ​carbohydrates​ ​comes​ ​out​ ​to​ ​100​ ​grams​ ​of​ ​carbs.

This​ ​is​ ​a​ ​reasonable​ ​level​ ​for​ ​an​ ​active,​ ​metabolically​ ​HEALTHY​ ​person​ ​that​ ​wants​ ​to​ ​optimize.
Front​ ​load​ ​the​ ​carbs​ ​at​ ​breakfast​ ​and​ ​before​ ​training.​ ​Increase​ ​fat​ ​intake,​ ​and​ ​then​ ​keep​ ​following
that

-IF​ ​you​ ​are​ ​overweight,​ ​but​ ​not​ ​dramatically​ ​obese,​ ​and​ ​are​ ​largely​ ​inactive,​ ​I’d​ ​suggest​ ​the​ ​VLC
level​ ​(very​ ​low​ ​carb).​ ​At​ ​10%​ ​or​ ​less​ ​of​ ​calories,​ ​that​ ​would​ ​50​ ​grams​ ​of​ ​carbs​ ​for​ ​a​ ​2,000​ ​calorie
maintenance​ ​level.
At​ ​this​ ​level,​ ​you​ ​may​ ​lose​ ​bodyfat​ ​simply​ ​eating​ ​isocalorically​ ​as​ ​your​ ​body’s​ ​insulin
sensitivity,​ ​glucose​ ​management,​ ​and​ ​fat​ ​burning​ ​abilities​ ​improve.

-Lastly,​ ​and​ ​this​ ​is​ ​ENTIRELY​ ​optional,​ ​if​ ​you​ ​want​ ​to​ ​experiment​ ​with​ ​a​ ​KETOGENIC​ ​DIET,
then​ ​you​ ​could​ ​try​ ​the​ ​zero​ ​carb​ ​option.​ ​Be​ ​aware​ ​that​ ​eliminating​ ​carbs​ ​entirely​ ​may
dramatically​ ​drop​ ​energy​ ​levels,​ ​you​ ​may​ ​develop​ ​intense​ ​carb​ ​cravings,​ ​and​ ​working​ ​out​ ​may
become​ ​very​ ​arduous.​ ​I​ ​neither​ ​admonish​ ​or​ ​endorse​ ​ketogenic​ ​diets.​ ​They​ ​can​ ​be​ ​a​ ​panacea​ ​for
some​ ​people,​ ​but​ ​for​ ​many​ ​others,​ ​they​ ​simply​ ​are​ ​not​ ​reasonable​ ​to​ ​follow​ ​and​ ​they​ ​yield​ ​little
to​ ​no​ ​benefits​ ​other​ ​than​ ​constantly​ ​think​ ​about​ ​all​ ​the​ ​food​ ​you​ ​cannot​ ​have.

Simple​ ​Formulas​ ​to​ ​Determine​ ​Macros

I​ ​know​ ​that​ ​percentages​ ​are​ ​confusing​ ​to​ ​use.​ ​To​ ​use​ ​percentages​ ​you​ ​need​ ​to

1. Determine​ ​your​ ​daily​ ​metabolic​ ​rate​ ​(maintenance​ ​calories)

2. Multiply​ ​by​ ​the​ ​percentage​ ​to​ ​determine​ ​calories​ ​per​ ​macro
3. Divided​ ​the​ c​ alories​ ​per​ ​macro​ ​by​ ​4​ ​(for​ ​protein​ ​and​ ​carbs),​ ​and​ ​(for​ ​fat)​ ​to​ ​determine​ ​the
grams​ ​per​ ​macro
4. If​ ​you​ ​are​ ​going​ ​to​ ​run​ ​a​ ​calorie​ ​deficit,​ ​then​ ​you​ ​need​ ​to​ ​subtract​ ​the​ ​deficit​ ​from​ ​your
calories​ ​first.​ ​Then​ ​do​ ​the​ ​calculations

Like​ ​I​ ​said,​ ​I​ ​know​ ​this​ ​can​ ​confusing​ ​as​ ​hell​ ​if​ ​this​ ​is​ ​all​ ​new​ ​to​ ​you.​ ​There​ ​is​ ​a​ ​reason​ ​people
hire​ ​trainers​ ​and​ ​use​ ​templates​ ​to​ ​tell​ ​them​ ​what​ ​to​ ​do.

Thankfully,​ ​I​ ​have​ ​a​ ​simple​ ​formula​ ​that​ ​doesn't​ ​require​ ​percentages,​ ​You​ ​simply​ ​plug​ ​your
number​ ​into,​ ​and​ ​then​ ​follow​ ​what​ ​it​ ​gives

The​ ​LCD​ ​Formula​ ​for​ ​Determining​ ​Macros​ ​and​ ​Calories

1. Your​ ​bodyweight=grams​ ​of​ ​protein

2. Your​ b​ odyweight​ ​x​ ​0.5=grams​ ​fat
 3. Your​ ​bodyweight​ ​x​ ​0.5=grams​ ​of​ ​carbs

That​ ​is​ ​it.​ ​ANYONE​ ​can​ ​use​ ​this.​ ​This​ ​formula​ ​sets​ ​your​ ​calories​ ​to​ ​about​ ​10x​ ​your​ ​bodyweight,
which​ ​is​ ​the​ ​sweet​ ​spot​ ​for​ ​most​ ​people​ ​to​ ​begin​ ​losing​ ​bodyfat.

*​This​ ​is​ ​NOT​ ​a​ ​permanent​ ​formula​ ​to​ ​last​ ​forever,​ ​it​ ​is​ ​a​ ​starting​ ​point*

Here​ ​is​ ​an​ ​example​ ​for​ ​a​ ​140lb​ ​woman

140​ ​grams​ ​of​ ​protein​ ​=​ ​560​ ​calories

70​ ​grams​ ​of​ ​fat​ ​=610​ ​calories
70​ ​grams​ ​of​ ​carbs=280​ ​calories

=1450​ ​calories

A​ ​200lb​ ​man​ ​would​ ​be​ ​the​ ​following

200​ ​grams​ ​of​ ​protein=800​ ​calories

100​ ​grams​ ​of​ ​fat=900​ ​calories
100​ ​grams​ ​of​ ​carbs=400​ ​calories

Adjusting​ ​the​ ​Diet

Inevitably,​ ​the​ ​diet​ ​will​ ​not​ ​last​ ​forever.​ ​After​ ​a​ ​few​ ​weeks​ ​the​ ​weight​ ​loss​ ​will​ ​slow​ ​down.
What​ ​do​ ​you​ ​do?

You​ ​make​ ​SMALL​ ​changes​ ​to​ ​calorie​ ​level.

A​ ​major​ ​misconception​ ​is​ ​cutting​ ​500​ ​calories,​ ​and​ ​then​ ​when​ ​that​ ​doesn't​ ​work,​ ​people​ ​hack​ ​and
slash​ ​and​ ​try​ ​to​ ​cut​ ​another​ ​500.​ ​Or​ ​they​ ​try​ ​to​ ​slash​ ​1000​ ​from​ ​the​ ​outset

This​ ​is​ ​not​ ​necessary.​ ​To​ ​sustain​ ​the​ ​deficit,​ ​you​ ​increase​ ​it​ ​GRADUALLY​ ​as​ ​needed.​ ​Since​ ​if
you​ ​are​ ​dieting​ ​Slow​ ​and​ ​Serious,​ ​you​ ​understand​ ​that​ ​metabolism​ ​gradually​ ​adjust​ ​down​ ​as​ ​well.

So​ ​you’d​ ​do​ ​something​ ​like​ ​this

Month​ ​1
Your​ ​bodyweight=grams​ ​of​ ​protein
Your​ ​bodyweight​ ​x​ ​0.5=grams​ ​fat
Your​ ​bodyweight​ ​x​ ​0.5=grams​ ​of​ ​carbs

Month​ ​2
Your​ ​bodyweight=grams​ ​of​ ​protein
Your​ ​bodyweight​ ​x​ ​0.5=grams​ ​fat
Your​ ​bodyweight​ ​x​ ​0.4=grams​ ​of​ ​carbs

Month​ ​3
Your​ ​bodyweight=grams​ ​of​ ​protein
Your​ ​bodyweight​ ​x​ ​0.4=grams​ ​fat
Your​ ​bodyweight​ ​x​ ​0.4=grams​ ​of​ ​carbs

Month​ ​4
Your​ ​bodyweight=grams​ ​of​ ​protein
Your​ ​bodyweight​ ​x​ ​0.4=grams​ ​fat
Your​ ​bodyweight​ ​x​ ​0.3=grams​ ​of​ ​carbs

Do​ ​you​ ​see​ ​the​ ​small​ ​adjustments​ ​to​ ​fat​ ​and​ ​carbs?​ ​You​ ​are​ ​slowly​ ​lowering​ ​them,​ ​alternating
them​ ​in​ ​fact,​ ​and​ ​this​ ​keeps​ ​fat​ ​loss​ ​going.

Past​ ​the​ ​4​ ​month​ ​mark,​ ​I’d​ ​generally​ ​suggest​ ​raising​ ​calories​ ​back​ ​to​ ​maintenance​ ​and​ ​giving
your​ ​body​ ​a​ ​break​ ​for​ ​1-2​ ​months.​ ​If​ ​you​ ​are​ ​very​ ​overweight​ ​though,​ ​you​ ​could​ ​continue
dieting.
Or​ ​if​ ​you​ ​are​ ​a​ ​competitive​ ​bodybuilder,​ ​but​ ​this​ ​guide​ ​is​ ​not​ ​quite​ ​applicable​ ​to​ ​you​ ​anyways,
and​ ​you’re​ ​a​ ​special​ ​population.​ ​This​ ​is​ ​a​ ​not​ ​a​ ​guide​ ​for​ ​bodybuilders.

Refeeds,​ ​Cheat​ ​Meals,​ ​and​ ​Cheat​ ​Days

There​ ​are​ ​different​ ​schools​ ​of​ ​thought​ ​on​ ​this.

If​ ​you​ ​follow​ ​something​ ​like​ ​Tim​ ​Ferris’s​ ​slow​ ​carb​ ​diet,​ ​you​ ​have​ ​a​ ​carb​ ​refeed​ ​day​ ​every​ ​week
on​ ​your​ ​cheat​ ​day.

That​ ​CAN​ ​be​ ​a​ ​great​ ​approach.​ ​The​ ​only​ ​issue​ ​with​ ​this​ ​is​ ​that​ ​it​ ​is​ ​entirely​ ​possible​ ​to​ ​wipe​ ​out​ ​a
calorie​ ​deficit​ ​with​ ​a​ ​day​ ​of​ ​bad​ ​eating.

There​ ​are​ ​also​ ​approaches​ ​like​ ​Cycle​ ​diet,​ ​where​ ​you​ ​eat​ ​slightly​ ​hypocaloric​ ​during​ ​the​ ​week,
and​ ​then​ ​go​ ​crazy​ ​on​ ​the​ ​weekend.

These​ ​approaches​ ​work,​ ​but​ ​I​ ​don’t​ ​believe​ ​they​ ​encourage​ ​healthy​ ​patterns​ ​of​ ​eating.

My​ ​general​ ​suggestions​ ​are​ ​as​ ​follows

1.​ ​ ​“Take​ ​a​ ​break​ ​Meals”

-This​ ​the​ ​general​ ​population​ ​approach.​ ​On​ ​this​ ​approach,​ ​you​ ​have​ ​1-2​ ​times​ ​a​ ​week​ ​when​ ​you
have​ ​higher​ ​carb​ ​meals,​ ​and​ ​these​ ​are​ ​essentially​ ​somewhat​ ​unplanned​ ​meals​ ​that​ ​you​ ​choose​ ​as
needed.​ ​At​ ​these​ ​meals,​ ​you​ ​simply​ ​eat​ ​whatever​ ​you​ ​want.​ ​You​ ​don’t​ ​count​ ​the​ ​carbs,​ ​you​ ​dont
worry​ ​about​ ​stalling​ ​your​ ​fat​ ​loss,​ ​and​ ​you​ ​simply​ ​eat​ ​what​ ​you​ ​want.

For​ ​people​ ​that​ ​have​ ​a​ ​lot​ ​of​ ​fat​ ​to​ ​lose,​ ​these​ ​break​ ​meals​ ​maintain​ ​mental​ ​sanity​ ​and​ ​help​ ​you
avoid​ ​binging.​ ​You​ ​would​ ​have​ ​them​ ​from​ ​the​ ​very​ ​first​ ​week​ ​of​ ​dieting.

2.​ ​Refeed​ ​Meals​ ​(Carb​ ​Cycling)

-This​ ​is​ ​more​ ​specific.​ ​If​ ​you​ ​are​ ​resistance​ ​training,​ ​and​ ​burning​ ​through​ ​muscle​ ​glycogen,​ ​you
will​ ​need​ ​to​ ​have​ ​a​ ​higher​ ​carb​ ​meal​ ​periodically​ ​to​ ​restore​ ​this.​ ​This​ ​is​ ​where​ ​CARB​ ​CYCLING
comes​ ​into​ ​play.​ ​In​ ​this​ ​scenario,​ ​you​ ​would​ ​likely​ ​raise​ ​carbs​ ​on​ ​training​ ​days,​ ​and​ ​then​ ​keep
them​ ​low​ ​on​ ​off​ ​days

3.​ ​Refeed​ ​DAYS/Cheat​ ​Days

-For​ ​refeed​ ​days​ ​you​ ​have​ ​ONE​ ​day​ ​a​ ​week,​ ​or​ ​one​ ​day​ ​every​ ​7-14​ ​days,​ ​when​ ​you​ ​eat​ ​massive
amount​ ​of​ ​carbohydrates.​ ​This​ ​replenishes​ ​all​ ​glycogen​ ​stores​ ​and​ ​restores​ ​energy​ ​levels
-For​ ​Cheat​ ​days,​ ​you​ ​eat​ ​whatever​ ​the​ ​hell​ ​you​ ​want

Refeed​ ​Day​ ​Calories-60%​ ​carbs,​ ​30%​ ​protein,​ ​10%​ ​fat.

Cheat​ ​Day​ ​Calories-whatever​ ​the​ ​hell​ ​you​ ​want

Now,​ ​if​ ​you​ ​are​ ​a​ ​man​ ​and​ ​are​ ​over​ ​15%​ ​bodyfat,​ ​or​ ​are​ ​a​ ​woman​ ​over​ ​25%​ ​bodyfat,​ ​I​ ​wouldn't
recommend​ ​the​ ​Cheat​ ​Day.​ ​I’d​ ​suggest​ ​you​ ​follow​ ​the​ ​REFEED​ ​day​ ​parameters,​ ​and​ ​eat​ ​high
carb,​ ​moderate​ ​protein,​ ​low​ ​fat.​ ​This​ ​is​ ​will​ ​help​ ​avoid​ ​unwanted​ ​fat​ ​gain.

Low​ ​Carb​ ​Diet​ ​as​ ​Lifestyle

Lets​ ​presume​ ​you​ ​lost​ ​the​ ​fat​ ​you​ ​wanted​ ​with​ ​low​ ​carb​ ​eating,​ ​and​ ​now​ ​you​ ​are​ ​at​ ​a​ ​place​ ​of
maintaining​ ​your​ ​weight.

Following​ ​a​ ​low​ ​carb​ ​lifestyle​ ​as​ ​a​ ​I​ ​pointed​ ​out​ ​is​ ​fairly​ ​simple

1. You​ ​eat​ ​full​ ​fat​ ​protein​ ​sources​ ​as​ ​your​ ​main​ ​source​ ​of​ ​calories
2. You​ ​derive​ ​carbs​ ​largely​ ​from​ ​vegetables,​ ​possible​ ​tubers,​ ​fruit
3. You​ ​eat​ ​carbs​ ​as​ ​necessary​ ​to​ ​maintain​ ​activity​ ​levels
4. You​ ​carb​ ​cycle​ ​if​ ​you​ ​are​ ​very​ ​active
5. You​ ​eat​ ​low​ ​carb​ ​majority​ ​of​ ​time​ ​if​ ​you​ ​are​ ​not​ ​that​ ​active
6. You’ve​ ​established​ ​consist​ ​eating​ ​behaviors​ ​and​ ​food​ ​choices,​ ​and​ ​you​ ​autopilot​ ​your​ ​diet
the​ ​majority​ ​of​ ​the​ ​time.