PROPER NUTRITION KETOGENIC / HIGH CARB LOW FAT LINKS
MY WEIGHTLOSS GRAPH
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.