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Your Current Numbers
Macro Levels to Maintain Current Weight
Numbers at Your Goal Body Fat Percentage
Maximum Fat Loss Dietary Macros (per day)
This diet is a variant on the Protein Sparing Modified Fast (PSMF) diet.
With this diet it is very important that you eat at least the protein amount.
This preserves the most lean body mass possible and provides satiety.
It is also important to eat at least the total number of calories.
If you go below these numbers you risk lowering your metabolism and you actually can't lose body fat any faster.
It is better to be slightly above these macros than below the macros.
It is also OK to substitute additional protein for fat (as long as total calories are reached) but you may feel better with as much fat as possible.
Don't forget that Protein plus Insulin builds muscle.
Maximum Fat Loss Notes
This version of the Protein Sparing model attempts to conserve Lean Body Mass as much possible by keeping your dietary protein amount above your protein requirements throughout the diet.
The protein number is based on KetoGains protein macros.
The fat from your body value is determined based on the fastest possible fat loss.
This amount of fat in your diet frees up the maximum amount of fat from your body because it does not allow your metabolism to drop.
One important question to ask when considering extended fasting is whether or not you have sufficient body fat to fast.
How Much Muscle Can You Gain?
Zone Macros
I do not recommend the Zone diet although it works well for some people.
The Zone diet is presented here for comparison/contrast to keto.
The reason that the Zone diet works is that it doubles the protein of the Standard American Diet (SAD) and reduces the carbs from 50% to 40% of calories.
Standard American Diet (SAD) Macros
I 100% do not recommend the Standard American diet.
It is presented here for comparison/contrast to healthier eating choices.
Macros
There are three food macros; Protein, Fat and Carbohydrates.
Every diet manipulates two variables - total number of calories and percent of calories by macro.
Here is a comparison of various diets by macros:
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Hormones
Weight loss interacts with hormones.
Not all diets produce the same hormonal response in humans.
Insulin is a hormone and is created in the body in different amounts based on the macronutrient.
High carbohydrate diets produce a greater insulin response. This is how the body lowers the blood sugar from eating carbohydrates.
As a macro, fat has very little blood sugar and Insulin response.
Eating protein is necessary to keep the body from eating up it's own muscle and protein.
Notes
It could be helpful to frequently rerun these numbers based on updated measurements as you progress.
Ideal body fat percentage as a function of weight based on Jackson and Pollock (Chart #2) as shown on this web page.
Disclaimer
Use this information at your own risk and with the advice of your medical professional.
We are not doctors nor do we pretend to be one on the Internet.
We do not take responsibility for errors in these calculations.
We do not guarantee that these numbers will work for people at the extremes of the ranges.
If you discover an error in calculation, please let us know through email: keto at land-boards dot com.
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