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Naturally, what you eat on this diet will depend on the day of the week. For those five low carb days, you need to make sure that you eat plenty of foods that are high in protein and fat, as these will be your two predominant macronutrients. Yet, you need to be careful that you don’t get carried away with these ‘ especially protein ‘ as too much will cause your body to convert excess protein into glucose (through gluconeogenesis). And this is NOT something you want to happen’ For every 100g of extra protein you consume, it will result in 58g of extra glucose in your body, which you will have to add to your carb intake ‘ making your diet no longer a low carb one. And it is important that you keep your carb consumption low to stop your body from switching back to glucose for energy as this can trigger feelings of fatigue and dizziness (during the switch). So what should you eat on your low carb, high fat and high protein days? For starters you should limit your daily carb intake to 30g, whilst balancing the rest of your diet based on having 60-65% fat, 30-35% protein and 5-10% carbs. Luckily, you can easily manage this with the help of the following foods: Meat(including fatty red meats) Meat as a whole will supply you with plenty of saturated fat. Now, despite previous theories that you should keep saturated fat to a minimum, studies are now finding that it can help normalize testosterone levels and regulate androgen production’ Which is good news for you as this will help you in the retention and building of muscle mass! Our meaty suggestions include your typical red meats and poultry i. Alongside taking 6g of fish oil every day, you can also enjoy munching on some tuna, salmon, tilapia and mackerel as well as shellfish (prawns, crab, shrimp, lobster, etc. Dairy products such as cheese, cream and butter are fine as long as you monitor their carb content as some tend to be fairly high. Similar to meats and nuts, dairy can provide you with healthy fats. Olive oil, butter, fish oil, etc. You’re fine to eat any veg aside from those which are high in starch such as carrots, peas, corn and potatoes. The rest you can eat in abundance as they will help to make you fuller , faster whilst helping you to manage your calorie and nutrient intake. We suggest sticking to green, leafy vegetables as these contain very few carbs but are high in fiber and micronutrients e. Nuts and nut spreads. These are another good source of fats. We recommend nibbling on almonds, peanuts, cashews, walnuts and pecans. You shouldn’t have these in excess because whilst they are low in carbs, they can easily push you over if you’re not careful. To be on the safe side we recommend adding these fruits to your daily allowance e. TIP : make sure you don’t accidentally eat ‘hidden carbs’ i. What about your high carb, moderate protein and low fat days, buy oxanabol 10 mg oral steroids anavar, var. During your high carb phase , your calories should be split 60-80% carbs, 10-20% fat and 10-20% proteins.
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