We are glad you decided to bare with us for part 2. If you missed part 1, please check it out here. So, we have digested how to reach a starting point for the diet. We have also learned how to maintain solid progress through the diet. Now it is time to dive into the specifics of the diet! Ready, set…..

Macronutrient Breakdown

Macronutrients are the main sources of fuel for the body in the form of protein, carbohydrates, and fat. Each has its’ place in the diet, and are essential to hit the right amount to achieve the desired goals. We know that carbs will be lower during this diet, so we need to beef up our other macro’s without gaining excess bodyfat. Again, whether you are losing, gaining, or maintaining, the goal is to never gain unnecessary bodyfat.

Protein

The bodybuilders favorite macro of them all. Protein provides the body with amino acids to facilitate recovery, growth, energy, and much more. Protein is often very lThe Ultimate Low Carb Diet: Part 2

ow in the standard diet and it also tends to be quite high in a bodybuilder’s diet. Studies go back and forth showing how low-moderate levels are sufficient, whereas other studies show that limits of 2 grams per pound are safe. So, where should protein fall? That depends on where your carbs will start at and how well your body digests fat.

Fats

The most feared name in the world, well it is once again since Bin Laden is gone. Fats are essential to the body. The key is finding the right amount to maintain or gain muscle, without gaining bodyfat. Eating fat does not lead to fat gain. Overeating fat leads to fat gain. The body protects itself by using sheath’s of fat around joints and vital organs. A certain level of fats are required to maintain bodyfat (studies support a minimum of 20% of the diet, and a max around 30% of the diet).

Carbs

Carbs are also an essential part of the diet. They provide the body with a natural source of energy to help the body function. The key to lowering carbs in the diet is to lower them to a point where you do not lose strength. The goal is to be able to maintain certain aspects of the body rather than allowing you to wither away. Throughout the process of lowering carbs, people find they lose energy and lose strength. The body is used to mainly relying on carbs for energy. Carbs provide a source of quick energy. The body has to further process other macro’s to create energy, whereas carbs are quickly converted into energy. The key is to get the body to start burning fats for fuel, as fats provide far more energy per gram. This is accomplished through low carb dieting.

Suggested Foods

Protein:

• Eggs
• Egg Whites
• Chicken
• 90% (or leaner) Beef
• Greek Yogurt
• Cottage Cheese

Carbs:

• Green vegetables (Broccoli, asparagus, green beans, etc.)
• Almost all non starchy vegetables
• Oatmeal
• Sweet Potatoes

Fats:

• Extra Virgin Olive Oil
• Coconut Oil
• Almonds
• Walnuts
• Pecans

The Ultimate Low Carb Diet

After each item, there will be a breakdown of Protein, Carbs, and Fat.
This is a diet example for a 1
Breakfast

• 3 Whole Eggs: 18g Protein, 0g Carbs, 13g Fat
• 1/4 C Egg Whites: 8g Protein, 0g Carbs, 0g Fat
• 1/4 C Oatmeal (dry measure): 3g Protein, 14g Carbs, 2g Fat
• 1/4 Scoop Whey Protein: 6g Protein, 0g Carbs, 1g Fat

Total: 35g Protein, 14g Carbs, 16g Fats
Total Calories: 340

Snack 1

• 1.5 Scoops Whey Protein: 36g Protein, 5g Carbs, 3g Fat
• 1 Tbsp Macadamia Nut Oil: 0g Protein, 0g Carbs, 14g Fat

Total: 36g Protein, 5g Carbs, 17g Fat
Total Calories: 317

Lunch

• Lettuce (as the wrap): 0g Protein, 1g Carbs, 0g Fat
• 5 oz Chicken Breast: 30g Protein, 0g Carbs, 0g Fat
• Wrap Dressing (1 Tbsp Olive Oil, 1 Tbsp Greek Yogurt (0% Fat), 1 Tbsp Balsamic Vinegar): 1g Protein, 1g Carbs, 16g Fat
• Slices of tomatoes and cucumbers: 0g Protein, 2g Carbs, 0g Fat

Total: 31g Protein, 3g Carbs, 16g Fat
Total Calories: 280

Snack 2

• 1 Cup Greek Yogurt 0% Fat: 27g Protein, 10g Carbs, 0g Fat
• 16 Almonds: 4g Protein, 4g Carbs, 12g Fat
• 2 Packets Splenda or Stevia (optional): 0g Protein, 1g Carbs, 0g Fat
• Dash of cinnamon (optional): 0g Protein, 0g Carbs, 0g Fat

Total: 31g Protein, 17g Carbs, 12g Fat
Total Calories: 288

Dinner

• 5 oz Round Steak (or any variety of lean steak): 33g Protein, 0g Carbs, 6g Fat
• 1 Medium Sweet Potato: 2g Protein, 33g Carbs, 0g Fat
• 1/2 Tbsp Butter: 0g Protein, 0g Carbs, 6g Fat

*Butter is an unjustifiably demonized food. It’s only 1/2 tbsp, and the new butter spreads are actually far worse due to the dominance of processed ingredients.
Total: 35g Protein, 33g Carbs, 12g Fat
Total Calories: 380

Pre-Bed Meal

• 1 C 1% Cottage Cheese (or Greek Yogurt): 28g Protein, 6g Carbs, 2g Fat
• 1 Tbsp Natural Peanut Butter (or 1 Tbsp Macadamia Nut Oil): 6g Protein, 3g Carbs,14g Fat

Total: 34g Protein, 9g Carbs, 16g Fat
Total Calories: 316

Daily Total Calories: 1921

Diets do not need to be complicated, in fact, they can be very simple. The key is making healthy choices by not eating fried foods and limiting processed foods. Everything else revolves around watching your total caloric intake. As the diet progresses, you can slowly substitute different healthy options to better suit your tastes.

Alright, I know you’ve been waiting, …GO!