Spiritual Weight Loss PDF eBook Free Download How To Transform Your Body & Reverse Aging PDF | Page 93

Chapter 5: Strategic EatingChapter 5: Strategic Eating
programs keep calories low for 6 days a week and add in one “overfeeding day”
where you get to eat as much as you like of whatever foods you desire.
These methods will give you some of the benefits of the program described
above, and will be easier, but if you just cycle your number of calories without
regard to meal composition you'll miss out on some of the benefits.
Others will find that they like to use both the calorie cycling and meal
composition plan presented here until they get to their ideal weight, and then use
the simpler “one overfeeding day a week” program for maintenance.
Whatever it is, you need to find a way of calorie cycling that fits your lifestyle,
because the best way to cycle calories is the way that you actually use!
Ideal Meal Macro‐Nutrient Composition 
This section describes ideal meal compositions for high-carb, high-calorie days
and high-protein, low-calorie days. As described in detail in chapter 2, calories
are not always an accurate reflection of the amount of energy in food. However,
they are the best simple estimate we have, and it is impossible to quantify the
exact amount of energy in every food you eat in every situation, so the
information in the rest of this chapter refers to calories listed on nutritional labels
in determining ideal meal composition.
On high protein, low carb, medium fat days, ideal meals should have
approximately the following macro-nutrient composition:
 50% protein
 20% carbohydrate
 30% fat
On low protein, high carb, low protein, low fat days, meals should have
approximately the following macro-nutrient composition:
 15% protein
 70% carbohydrate
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