FOOD
FOOD PROPORTIONS Protein is the most thermogenic macronutrient of the three , by that I mean it takes your body more energy to utilize protein than it does carbs or fats . When you ’ re going to put yourself into a caloric deficit , you will want to raise protein intake to accommodate this as well as for muscle-sparing purposes . There are enough studies that show the effects of higher protein intake on dieting when it comes to preserving lean mass . If you have adhered to the rule of one gram of protein per pound of lean mass , we will start to break that rule and increase it to 1.5 grams per pound of lean mass . This sets up your protein intake , and now we will need to proportionately reduce the carbs and fats to create the balance .
When you increase your protein , you are not just adding calories . You need to get those calories from somewhere . The plans is to make room for more protein calories by cutting half of those calories from carbs and half from fats . That starts your baseline . If you did the math correctly , that will bring you to the exact number of calories you had . Next we will subtract five to eight percent off of the total calories and balance the difference out between carbs and fat . If you want a more aggressive cut , subtract up to 10 percent of your daily calories . You will maintain this caloric load as you continue to drop weight . Ideally , two pounds a week is a steady loss , but if you carry higher body fat , you can get away with a more aggressive loss .
Once your weight loss starts to slow , recalibrate calories and macros . I would suggest at this point you err on the side of slowing down weight loss rather than trying to speed it up . The more you cut calories , the more risk you run in losing lean mass . Take it conservatively once your weight loss slows down . As you get leaner , it will get more difficult because you have proportionately less to lose . This is a process — a slow process — and one that requires patience . Don ’ t rush , or you will make it more miserable than it has to be .
Whether you want to cut on low carbs or low fats is entirely up to you , as long as you ’ re minding the rule of cutting calories and recalibrating macros . But there is one rule I strongly suggest you follow : Do not lower your fat intake under 20 percent of your daily calories . Fat is a critical macronutrient for hormone production , and unless you ’ re cutting for a bodybuilding show , there isn ’ t a single rational reason to allow your fat to dip below 20 percent of your daily caloric intake .
Keep your water intake up — it ’ s a calorie-free beverage , after all . Add some lemon juice , unsweetened drink mixes , some salt , and stevia to help the taste if you need to . Higher water intake helps with fat loss because being hydrated helps your body to work more efficiently . Be smart about it and drink your water .
One more thing , and you need to come to terms with this : You will be hungry . Cutting calories and losing fat doesn ’ t mean you will be full and satisfied with each meal . You are going to be hungry .
Your Mission :
1 . Increase protein up to 1.5 gram per lean mass
2 . Proportionately decrease carbs and fats to maintain calorie balance
3 . Subtract five to 10 percent of your daily calories to reach a deficit
4 . When progress stalls , err on the side of smaller decreases over larger ones
5 . Keep your fat above 20 percent of daily intake 6 . Drink your water 7 . Learn to be okay with being hungry
54 JUNE 2017 | ironmanmagazine . com