Hi Tareq, I would recommend that no more than 30 to maximally 40% of total calories come from fat on a low carb -or even a no carb- diet. So that would make about 60-70% from protein, because these two are basically the only macro nutrients you’ll be taking in during that phase. I also recommend you definitely take a good fiber supplement during this diet, and a quality multi vitamin & mineral product.
Disclaimer: no guarantees, so best speak with your doctor or health care provider about the associated risks of ingesting raw eggs.
That's why I'm always surprised when I get an email or see a comment from someone who thinks I'm against low carb diets or that low carbing doesn't work or that low carb is just a fad. Maybe it's because they've seen my muscle-building (aka "bulking") meal plans, which have large amounts of carbs - usually at least half my total calories from carbs. Or maybe it's because they see my fat loss meal plans and they notice I still eat 150 to 200 grams of carbs per day (the woman's equivalent might be 120-130 grams).
Now that I've made it clear that I'm NOT against low carbing, a good question is, what IS a low carb diet? For example, I've seen diet reviews that call the Zone diet "low carb" even though it prescribes 40% of the calories from carbs. On the other end, some people don't think anything is "low carb" unless it's under 100 grams a day or even a full-blown ketogenic diet.
Phase I is "baseline nutrition" for maintenance, muscle gain and long-term lifestyle (lots of carbs).
I fully acknowledge that some people succeed on ketogenic diets, which are extremely low in carbs and higher in fat (with less protein). However, after experimenting with keto diets years ago, I found they didn't suit me or support my intensive weight training.
For active, metabolically healthy people who want BODY COMPOSITION and PHYSIQUE DEVELOPMENT, the bodybuilder's way is the best way. The bodybuilder's way supports intense training and is designed for improving body composition, not just losing weight. In my fat loss system, Burn the Fat, Feed the Muscle, there are three phases, from basic to advanced. When your goal shifts from muscle gain or maintenance into fat loss, what you need to focus on first is CALORIES, NOT CARBS.
To lose fat, you need a calorie deficit, so that means you have to reduce calories below maintenance level.
So the no-brainer place to create a calorie deficit is by cutting back on starchy carbs and grains. As a diet progresses, fat loss typically slows down as your body adapts in various ways to the weight loss and calorie restriction.
To get past this plateau, and reach your peak condition or final goal, you can take another calorie reduction.
At this point, most people have a million questions about specifics: what foods to eat or how many grams of each macro or what time to eat or when do do the carb cycling and so on, some of which are relevant or even important. I am a "structure and details" guy and I DO make my meal plans by the numbers on spreadsheets.
That's the short and sweet "cheat sheet" summary, but if you want ALL the details of the "cyclical low carb diet", then review chapter 12 in Burn the Fat, Feed the Muscle if you already have it. OR, if you are new to our community and you want to see the complete system for yourself (now in the completely updated 2nd edition), visit the home page here (it's an e-book, so it's an instant download) ====> Burn the Fat, Feed the Muscle Fat-Burning System. MEN CLICK HERE to discover how to burn belly fat and transform your body from fat to muscle in 49 days or less with secrets from the world's best bodybuilders and fitness models!
Weight loss with cardio exercise goes faster the more protein your diet contains, and the less fat and carbohydrate. That a high-protein diet works well for weight loss is old news, but this study throws more light on the mechanism behind this. Immediately before and after the three-month period, the subjects had to cycle on an empty stomach first thing in the morning. Many people turn to a low-carb diet in order to maintain a healthy weight through eating more nutritiously.

The study followed close to 44,000 women in Sweden from the ages of 30 to 49 from 1991 through 1992. Along with limiting protein, arginine supplements can also be useful in aiding good heart health.
While further study needs to be done, this study makes it clear that the answer to good health is not completely eliminating any one food group.
What Our Customers say…"My kidneys are better now since I have been taking this product, and I just recommend it highly to anyone who needs to have their health brought back to normal without taking any medications.
The fiber will prevent constipation and the multi provides at least some of the micro nutrients you’re missing out on. When you’re done why not try high carb, low fat (ultra low, 10% or less) for a while? In fact, I've used a special variation of the reduced carb diet for years to prepare for bodybuilding contests or when I want to get my body fat extremely low (the "ripped abs" look).
Some low carbers wouldn't dream of eating that many carbs even on the long-term maintenance phase. There are so many different types of reduced carb diets out there, the definition of low carb has gotten pretty fuzzy. I've heard many people refer to paleo as low carb, when the carbs, according to Loren Cordain, could run anywhere from 22% to 40% (Cordain refers to this as "moderate" carb). If your goal is less fat and more muscle, you can use it too, so keep reading - even if you're not a bodybuilder - because this melts fat like a blowtorch on butter.
Phase II is for maximized fat loss (moderate carbs), and Phase III is the contest diet (low carbs) - the strictest and lowest carb of the three. The diet does not prescribe one amount of carbs for everyone - it acknowledges individual body types and allows a customized approach.
A handful of people may even thrive on them and get better health outcomes (contrary to conventional wisdom). I found the near-complete removal of carbs distasteful and difficult to live with - physically AND mentally.
When you talk about low carb diet weight loss, you really have to discuss the type of weight, since water and glycogen weight can make up so much of the early poundage lost and lean tissue loss may be a concern. Even if this is just semantics or a technicality (because carbs have calories), please let this point sink in or you will end up like those (well-meaning, but mistaken) low carb zealots who think "carbs are bad" and calories don't matter. Because keeping protein high on a hypocaloric fat loss diet is important for retaining lean body mass, protein controls appetite, starches are calorie dense, starches are easy to overeat, extreme carb restriction may have negative hormonal consequences, you need to keep the fiber up, and you also need healthy fats for reasons too numerous to list.
If you were taking in a lot of refined grains or sugars, they are actually the first to go, but I'm assuming you're not eating a ton of sugar and refined carbs to begin with - we don't do that even on phase I baseline plan.
Almost everyone can relate to how the last bit of fat can seem like the most stubborn or difficult to lose. Again, you want to leave those vital lean proteins and fibrous carbs alone, so you reduce the starchy carbs even more.
For others, especially those who are large and training very hard, they remain, but in small quantities and only after training sessions (and also most commonly, for breakfast to get a good start on the day).
The contest diet is mostly lean proteins, fibrous carbs (green veggies, salad veggies and other non-starchy vegetables).
But this is where we end today's lesson because the purpose of this article has been to simplify and make one major point. We've seen people transform their bodies in as little as 49 days with Burn the Fat, Feed the Muscle. The researchers did an experiment with 16 subjects: 12 of them were put on a three-month diet that contained relatively more protein, and 4 kept to their usual diet. The subjects replaced three normal meals a day with a milkshake, a pudding and a soup or muesli, all from Novartis’ Modifast products.
The researchers gradually made the subjects cycle increasingly fast and measured how much fat they burned.
In bodybuilding terms the increase in protein intake was minimal, but it had a considerable effect on body composition.
However, a new study is showing that diets low in carbs can actually have negative health consequences over the years.

The subjects were closely monitored for heart disease and were found that those that decreased their level of carbohydrate intake actually ended up with an increased rate of cardiovascular disease.
Arginine is optimal because it increases the circulation of blood in the heart, making the blood more plentiful around this area, thus making the heart not have to work so hard in pumping it. Rather eating smaller portions, fatty foods in moderation and taking arginine supplements and other essential vitamins and minerals are the way to ensure good heart health and good health overall. Then you’d be looking at about 1200 to 1400 calories from protein, or about 300-325 grams. That way they’re basically still raw and liquid, yet most if not all salmonella should be neutralized. Maybe it's because I've spoken out against the old school low carb thinking, where some devotees still believe carbs are inherently fattening, "bad" (even "evil") foods and that carbs and insulin drive fat gain, independent of excess calories.
I prefer the cyclical low or medium carb bodybuilding diet and after I discovered how to do it, I never turned back. Healthy fats are always included somewhere in the daily meal plan - or provided by supplements - and if the calories get too low (in the absence of concentrated carbs), the percentage of fats can be increased further. As your goal shifts to fat loss and as your fat loss phase progresses, speeding up fat loss or getting past sticking points is a simple matter of adjusting your calories by tweaking the X factor.
During the test [Fatmax], the maximal fat burning rose in the group that had eaten more protein for three months. The study, conducted by researchers from Harvard and published in the British Medical Journal, showed that risk of stroke and heart attack actually increased in those that ate a diet low in carbohydrates. The reason for this might be the fact that when people aren’t eating carbs, they tend to instead eat eating much more protein, which can have an adverse effect on good heart health.
The regulated your nutritious intake, the more likely it is that you are going to feel and look better, and your body is going to function better.
Carbs are usually not restricted, but they are carefully chosen healthy and nutrient-dense carbs. Shannon melted her belly fat and added lean muscle even though she struggled with hypothyroidism and major fat gain after her second child was born.
But, this study suggests, there seems to be another way in which a protein-rich diet raises fat burning: active muscles burn more fat if you consume more proteins. The core findings of the study show that a more well-balanced diet, along with the presence of amino acids – such as arginine supplements – can lead to a more healthy and balanced life. Those that included carbs in their diet had a greater tendency to watch the intake of protein. Another benefit of taking arginine supplements is the fact that it does aid on weight loss and helps to fix a great deal of other health maladies that can befall people of any age. Caloric restriction increases ketone bodies metabolism and preserves blood flow in aging brain.
Author informationAbstract Caloric restriction (CR) has been shown to increase the life span and health span of a broad range of species. In this study, we used multimetric neuroimaging methods to characterize the CR-induced changes of brain metabolic and vascular functions in aging rats.
We found that old rats (24 months of age) with CR diet had reduced glucose uptake and lactate concentration, but increased ketone bodies level, compared with the age-matched and young (5 months of age) controls. The shifted metabolism was associated with preserved vascular function: old CR rats also had maintained cerebral blood flow relative to the age-matched controls.
When investigating the metabolites in mitochondrial tricarboxylic acid cycle, we found that citrate and ?-ketoglutarate were preserved in the old CR rats. Eenfeldt and staff for more great content, and pls pass this message along to Desi Miller: What a wonderful, warm, steady feeling you have about you! Thank you for your story, bless your heart for making it through all the hard times you have had, and bless you for sharing your amazing determination and growth.
I am stronger physically, mentally, emotionally by changing to the LCHF nutrition.Leave a Reply Cancel replyReply to comment #0 by Comment Name (required) Email (not shown) (required) Website Pictures of participants through Gravatar.

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