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In this video you’ll learn how to choose between a low fat and a low carbohydrate diet. This is been one of the biggest debates recently with the rising popularity of macro tracking and IIFYM.
When looking at your diet setup there’s 2 phases: Fat Loss and Muscle building
Protein is changing based on the phase and scaling with your lean body mass. There’s a lot of research backing that up.
After Protein we determine the Fat intake, and put the rest of calories to carbs.
Fat loss phase:
If carbs are too low low during energy restriction it can negatively influence your training. And this would then reduce your ability to retain lean body mass.
Fat intake recommendations for dieting based on research vary from 15- 25% of total calories.
15% is lower than ideal for most people, and it’s not sustainable long term but it can work short term for 4-6 weeks.
So typically 20-25% is used.
After you choose fat 20-25% then you just invest all the rest of calories into training.
For most people it will be fine to setup the diet with the minimum amount of fat necessary and then invest all the other calories into carbs to allow heavy training.
Minimum Recommended Fat intake:
Fat loss requires caloric restriction, and reduced calories mean reduced macros.
When setting up a diet we need to be aware not to go too low on fat.
Dangers of low fat intake:
– Heart Problems
– Vitamin Deficiency (ADEK)
– Excessive Appetite
– Mood Problems and Depression
– Reduced testosterone and other hormone issues
To prevent this aim for a minimum of 0,5 grams per kg of Bodyweight coming from fat per day.
Fat intake for the Muscle gaining phase:
In the higher caloric intake phase we can have fat as a higher percentage of total calories.
Between 20-30% of calories come from fat is fine in this phase.
Fat is very calorie dense at 9 kcal per 1 gram so adding a higher fat intake is recommended if you’re struggling with getting in the calories.
Some people operate better on a low carb / high fat diets.
How do you figure out if that’s you?
There’s a few genetic indicators but for the most part we need to test this out ourselves.
High fat diet means that the percentage of calories coming from fat is higher than 35% of total intake as opposed to recommended 15-30%
High fat diets would work for people with insulin resistance.
There’s a way to test yourself and I recommend trying this out if your family history of diabetes and if suspect that you operate better on a higher fat intake.
How do you test?
During the gaining phase for 1 month consume a 40-45% fat diet, while keeping protein and calories consistent..
So basically you’re just changing your carbs to fat ratio.
Then during this month keep an eye on and write down how you feel, what’s your mood and energy level.
Then when that month is complete for the second month setup your diet so 20% of calories come from fat while keeping calories and protein the same.
Then a the end of the month compare how you felt in the each phase and if the higher fat worked better than the lower fat.
It might seem hard to find out but it’s definitely worth it because you’ll finally know if a higher fat diet is something that works for you.
That would be all for this video. Hope you enjoyed.
Let me know in the comments what you think.
And as always, see you in the next video 🙂
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