Managing Your Macro Diet — Good Diet For Energy

Based on my previous blog, we’ve talked about the difference of eating carbohydrates and a keto diet. On today’s blog, we’ll be talking about a good diet for energy which is the macro diet.

Lose Weight & Stop Overeating

We mentioned this earlier but it’s important you understand that studies consistently show by cutting carbs and eating more protein and fat, people end up eating far fewer calories because it leads to an automatic reduction in appetite.  

Do you remember the last time you had guacamole and chips? How did it taste? And do you remember starting to feel full even before the main course came?  

This satiation didn’t come from the corn chips (remember lectins), it came from the avocado, which probably saved you from overeating and gaining weight.

Enjoyable Long-Term As A Lifestyle

One of the main reasons people feel miserable and eventually give up on diets is the restricting nature of the diet. In contrast, The Power Diet gives you the flexibility to eat generous amounts of good healthy fats that most people love while adding in moderate proportions of carbs and protein, which keeps you satiated and satisfied on all levels.

Can you imagine eating rich delicious foods for the rest of your life while maintaining your ideal weight with maximum power to achieve and accomplish anything you set your mind to?  I’m going to assume that’s a “yes,” which means its time dive a little deeper into quantity. 

Suggested Macronutrient Ratios

Now that you’ve imagined and seen your future burning high-octane keto logs on The Power Diet, it’s time to break down just how much fat, carbs and protein you need to become metabolically flexible and create maximum power. 

Remember, this is not a one size fits all program and depending on many factors including genetics, stress, body type, and goals, you may need more or less of certain macros than others.  

The beauty of The Power Diet is that it gives you the flexibility to stay within a healthy range, so you don’t have to worry about getting the percentage of fat, protein or carbs exactly right at every meal. That being said, if you are over or underweight, by using a modified program as outlined in the groundbreaking Fired Up fitness program, you can achieve your ideal weight much faster.   

As the companion program to The Power Diet, Fired Up offers three fitness programs including weight loss, weight gain, and maintenance & expansion. If you’re interested in expediting your journey to optimum power and ideal weight check out the following link:

Cycling In And Out Of Ketosis

In The Power Diet, you’ll want to spend at least 5 days in a cycle of high fat, with reduced carbs and protein. This will keep your body in fat burning mode for most of the week and allow you to use ketones as high-powered fuel.  

For the remaining two days of the week, you have the flexibility to continue with the high fat diet or cycle off as previously mentioned.

Since females (especially those of reproductive age) are more sensitive to caloric restriction, this cycle off period is recommended for all women.  We’ll talk more about this in the 3rd Pillar “Frequency,” for now just know… ladies, you need to push up to the higher recommended dosage of carbohydrate macros.

To best understand this distribution of macros check out the following pie charts for Maintenance and Expansion macros:

The Power Diet Macros

Choose any 5-7 days per week to eat primarily healthy fats and reduce carbs and protein.

WARNING: Overconsumption Of Carbs Kills Power!

At this point, I need to issue a warning. As you may have noticed there is a wide range of fat and a smaller range for carbs and protein allotted in The Power Diet. This is due to the fact that once you have become metabolically flexible and adapted to burning fat as your primary fuel source you can eat more carbs and less fat without cycling out of ketosis. 

So while most experts recommend eating less than 50 grams of carbs per day to burn a healthy amount of ketones and stay within a healthy blood glucose range, as a fat adapted person, I can eat over 100 grams of carbs no problem and according to my ketone blood test, still be burning a healthy amount of ketones with healthy blood glucose readings.  

While part of this result is related to our third pillar “Frequency” the other part has to do with the fact that I’m well adapted to burning fat as my primary fuel source.

As such, when you’re first starting out you will most likely not be able to burn fat as your primary fuel source (AKA “fat adapted”). 

So listen closely:

If you are not yet fat adapted and metabolically flexible (still dependent on throwing sticks on your campfire), you’ll want to remain closer to the lower range of the carbohydrate ratio (10%-15%) and closer to the upper range or the fat ratio (60% – 70%).  

The only exception to this is women. Since you ladies are by nature more sensitive to calorie restriction you can eat in the higher ranges of 15% to 30% carbs. 

By sticking to high fat and low carb macros you will effectively accelerate your transition into burning fat (big logs) as your primary fuel source.  

It’s also important to understand that the biggest impact you can make in reducing your exposure to oxidative damage comes from keeping your blood glucose levels low, as evidenced by Dr. Seyfried’s work to establish the Glucose Ketone Index (GKI). In other words, dial down the carb intake.

The same applies if you are overweight or have gut issues as a high fat low carb macro ratio will amplify the effects of ketosis and accelerate both fat burning and the repair of your overall microbiome.

Time for a change, switch up your diet. If you’re looking for for more information about boosting your energy and switching up your diet, kindly check out “The Power Diet‘ by Chad Scott.

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