Now, on the other hand, if you eat in excess of 300 grams carbs a day but consume fewer total calories than your body burns, it is still possible to gain fat and lose muscle, especially if you don’t exercise.
If you want to lose weight, gain muscle, increase energy levels or just generally look and feel healthier you've come to the right place. There you'll find books, food, and the best supplements on the planet to help you take control of your health for life. If I ate all three large meals and the snack and the berries and the wine I’m still just over 2,500 calories. Its amazing how much food you can eat when its all wonderfully fresh and natural veggies, meats, fruits, and nuts. And I don’t mean store bought pasturized milk, I mean raw unpasturized stright from the cow milk.
I wish I could say my diet looked something like this, though admittedly mine would include more fruit and dairy (that would be the former vegetarian still pushing against too much meat). I’ve found posts like this very helpful in the past, nothing like some concrete examples to go with the theory.
On maintenance, the Zone would be about 20% protein ish, as extra fat is added once the desired body fat % is achieved. I recently inputted a few days worth of food into fit day to check out my numbers and was pleasantly surprised by the results.
Mine are a fair bit higher in dairy and cheese, but besides that, this looks like a perfect food day! Salmon, chicken (with the skin on!) and a nice rib eye are regulars, but I’ll often do lamb, pork or some other fish as well. This is the take home message: You can enjoy copious amounts of fruits and veggies and still never crack 150 g.
I eat dairy most days (whole fat greek yogurt) and a few servings of fruit, but my carbs were under or right at 100 grams, even for yesterday when I had a splurge of some homemade peppermint ice cream. A couple readers, namely Patrick and Heather, requested sample menus to give them an idea of what a single day that comes in at around 100 grams of carbs looks like. Mushrooms, bell peppers, red onions, broccoli, carrots, tomatoes, cucumber and snow peas are some of my favorites. The request for sample meals must be the single biggest question we get about our life style. Also, there comes a point when you could theoretically eat so many excess calories that not even the metabolic advantage (increased metabolism, energy dissipation through mitochondria) can keep up.
Do your sums and you'll quickly realise the Lite n' Easy approach represents great value for money.
I also make sure to get some protein with this meal – some leftover chicken or steak from the night before, or canned salmon are regulars. What this means is that you don’t have to count carbs like I have done here if all you are trying to do is maintain your body composition.
If your excess calories come from protein, your body might convert some of that to glucose anyway. In this variation of eating like Grok in the modern world I’ve included pics that closely approximate what I eat on an average day, followed by FitDay macronutrient breakdowns (Click on the images to see a larger version. I’ heading to lunch right now, going to make myself some scrambled eggs with some tender loin and dried tomatoes.
And the bottom bottom line there is that when you eat low carb, your appetite decreases, so you have to work really hard (like maybe to the point of feeling stuffed) to overdo it to the point of storing more fat.
The person gets fatter, less muscular, has less energy, is sick more often and wonders why cutting calories (without cutting carbs) didn’t work. They wind up giving up and going back to more calories – but now they have less muscle to burn the same amount, so they gain weight faster.
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