Eat less than 20g per day of carbohydrates
Eat around .8g per day of protein for each pound of lean body mass
Eat enough fat to not be hungry
Don't count calories, but DON'T go hungry, either
My macros are:
carbs < 20g per day
protein ~ 100g per day
fat ~ 125g per day
Calories ~ 1600 per day (but not important)
If you ever weren't overweight as an adult, use that weight as your lean body mass weight.
Otherwise, use these body fat pictures to determine your body fat percentage, then multiply your current weight times the percent body fat.
Subtract that amount from your current weight to get your lean body mass weight.
For instance, if you weigh 200 pounds and have a body fat % of 35%:
200 x .35 = 70 (your amount of fat)
200 - 70 = 130 (your lean body mass)
130 x .8 = 104g of protein per day
Remember, protein and fat are guidelines.
What's critical is to keep carbohydrates below 20g per day.
As you transition from a standard American diet, you will likely feel lethargic for a week.
This is called the keto flu. It will pass, and you'll feel better than you did before.
If you're an athelete, you'll definitely experience a performance drop.
It might take two months before you're back to normal.
After that, your performance will be better than before.
This is a life-long change, not a diet.
You will have ups and downs.
You will do better some weeks than others.
But, stick with it.
The health benefits cannot be underestimated.
LCHF For Beginners
Low Carb Cardiologist
The Obesity Code
The Sugar Conspiracy (a great summary article)
What If It’s All Been a Big Fat Lie
Review of “Why We Get Fat” by Gary Taubes
Review of “Wheat Belly” by Dr. William Davis
Review of “The Big Fat Surprise” by Nina Teicholz
Ketosis – Advantaged or Misunderstood State?
Los Angeles Times, A Reversal on Carbs
A Call for a Low Carb Diet That Embraces Fat
How to Keto (Downloadable Document)
Low Carb Diets and Cholesterol
Four Patients Who Changed My Life
Cholesterol and Heart Disease
The History of All-Meat Diets
Low-Carb, High-Fat Is What We Physicians Eat. You Should, Too.
A rigorous assessment of the myth that cholesterol causes heart disease
Protein vs Energy
An Update on Demonization and Deception in Research on Saturated Fat
Reversing Alzheimer’s Disease – Dr. Dale Bredesen, MD
Dr. Eric Westman – Duke University Lifestyle Medicine Clinic
Diet, Health and the Wisdom of Crowds
Heart of the Matter Part 1 – Dietary Villains
Heart of the Matter Part 2 – Cholesterol Drug War
Sugar: The Bitter Truth
How to Eat to Get Pregnant
Dr. Mercola Interviews Dr. Stephanie Seneff on Statins
Science Behind Low Carb High Fat (LCHF) Diets
How Your Blood Panel Values Respond to a LCHF Diet
How Bad Science and big business Created the Obesity Epidemic
Nutrition and Mental Health
Run on Fat Movie
Minding Your Mitochondria (MS)
Dr. David Perlmutter at the Buck Institute
Overcoming Psychiatric Problems by Healing the Digestive System – Dr. Campbell-McBride
Widowmaker TV Version
Dr. Paul Mason - 'From fibre to the microbiome: low carb gut health'
Preventing Alzheimer’s Disease is Easier Than You Think
Sugar’s ‘tipping point’ link to Alzheimer’s disease revealed
Conditions and Diseases Prevented and Helped by a Low-Carb, High-Fat Diet
Your “Healthy” Diet Could be Quietly Killing Your Brain
High Carbohydrate Diets and Alzheimer’s Disease
The Cure for Diabetes
The Benefits of a Ketogenic Diet and Its Role in Cancer Treatment
Cancer is a Metabolic Disease that can be Managed with a Low-Carb Ketogenic Diet
A High Fat Diet Could Help Autism
Rheumatoid Arthritis and Osteoarthritis Information
We May Be Able to Reverse Signs of Early Alzheimer’s Disease
Reversal of Cognitive Decline: A Novel Therapeutic Program
Omega-3 levels affect whether B vitamins can slow brain’s decline
The Antidote to Alzheimer’s