Intermittent Fasting, KETO, and Macro Management ALL work for me and they can work for you when done correctly and honestly. It’s important to find one that works with your lifestyle. Let’s get real for a hot second….If live by the simple “general” guidelines 90% of the time- assuming you aren’t preparing for a bodybuilding competition - you’ll be a lean, mean, fighting machine.
Consume nutrient-rich foods
Prepare as much of your food as possible
Don’t eat dairy
Don’t consume refined sugars and breads
Keep an eye on your healthy fat consumption
Avoid processed foods
Check out a brief outline of “diet plans” I like, tried, and all work.
Intermittent fasting can carry huge benefits if it is done right: weight loss, increased energy, reversal of type 2 diabetes and many other things. Plus, you’ll save time and money.
16/8 intermittent fasting is one of the most popular styles of fasting. In my experience, it’s an easy, convenient and sustainable way to lose weight and improve overall health.
16/8 intermittent fasting involves limiting consumption of foods and “calorie-containing” beverages to a set window of eight hours per day and abstaining from food for the remaining 16 hours.
This cycle can be repeated as frequently as you like — from just once or twice per week to every day, depending on your personal preference and lifestyle. While intermittent fasting I choose to “fast” five days a week.
The rules are simple and I think the least restrictive. Choose an 8 hour window in which you eat well-balanced - nutrient-rich meals and snacks. For 16 hours don’t consume calories
An immediate benefit is weight loss. It really works. Studies also show intermittent fasting improves blood sugar control.
Intermittent fasting can be combined with managing macros and the Keto diet but it’s not necessary.
If done correctly, with the right macro plan you will lose weight, gain muscle, and have energy.
The idea behind the macro diet is simple. Instead of counting calories you focus on the number of macronutrients you consume daily in grams. Macronutrients are fat, protein, carbohydrates, and alcohol fits in there somewhere.
Tracking macros isn’t for everyone and it can seem complicated at first. Once you get the hang of it, counting macros becomes second nature and makes a lot more sense than calorie counting. I find this program works best for people that prepare most meals, don’t drink much alcohol, and eat similar things each day.
There are many places to find what your daily macro intake should be and I find IIFYM to be the most informative with a free online macro calculator.
The following apps also help you track your macros with minimum effort.
The Keto diet is another option for weight loss. Simply stated, Keto is a low-carb, high-fat diet somewhat similar to Atkins. There are a few options for the Keto diet:
Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
You will lose weight and virtually never be hungry when you practice the Keto plan. Consuming fat will make you feel full. This diet is super easy if you can’t give up cheese and butter.
CONTACT ME if you’d like information, resources, or any help with creating a nutrition program best suited to your lifestyle and needs.