Metabolic flexibility – Mild Ketosis
During this phase we will reduce the intake of glycogen ( carbohydrates ), which will force the body to adapt and use fat as its main energy fuel source.
This system will also allow us to stabilise your insulin sensitivity levels.
Due to poor food choices and a general inactive lifestyle most people become what we call insulin resistant, where they are no longer able to process and utilise carbohydrates effectively as a fuel source, as a result there is an overspill, which can result in gains of body fat.
Our aim here is to restore this metabolic process as quickly as possible.
2 Basics rules to follow during this phase:
- No direct carbs (other than veg) are to consumed at breakfast, this includes fruit.
- 20-30grams of your daily carb intake during this phase must come from vegetables. The rest can be consumed post breakfast as desired using one of the recommend carbs sources.
*I will determine when you are to move onto the next nutritional phase, which will be decided after each fortnightly review.
Macro Calculations – Phase 1
Your daily consumption of macros for Phase 1 will be broken down into the following ratios:
- Protein = 40%
- Carbs = 12.5%
- Fat = 47.5%
The below calculator will work the gram value of each macro using your personal calorific intake.
Example meal plan
*The below example meal plan uses a fictitious daily calorie intake requirement of 2350 calories.
If you want to follow this meal plan you will need to use myfitnesspal to tweak the below food quantities to suit your own daily calorie intake specified by me.
You do not have to adhere to this food plan, this is just an example. Please feel free to create your own plan using foods you personally like.
Please use myfitnesspal to track all your macros and plan your daily meals.
|MEAL||FOOD||QUANTITY||PROTEIN (g)||CARBS (g)||FAT (g)||CALS|
|BREAKFAST||Bacon & Egg Muffins (LINK)|
|Egg (large)||3 whole||19||1||14||215|
|Spinach (on side)||100g||3||4||0||23|
|LUNCH||Smoked Mackerel Salad (LINK)||quantity||protein (g)||carbs (g)||fat (g)||cals|
|Smoked Mackerel Fillet||200g||38||1||36||478|
|1 tsp Olive oil||-||0||0||5||40|
|SNACKS||quantity||protein (g)||carbs (g)||fat (g)||cals|
|DINNER||Chicken and Chorizo Bake (LINK)||quantity||protein (g)||carbs (g)||fat (g)||cals|
|Raw chicken breast||250g||57||0||2||275|
|Smoked Paprika||1/2 tsp||0||0||0||10|
|Olive oil||1 tsp||0||0||5||40|
|Lemon juice||1/4 lemon||0||1||0||3|
|SHAKE||quantity||protein (g)||carbs (g)||fat (g)||cals|
|quantity||protein (g)||carbs (g)||fat (g)||cals|