Ok—so figuring out how much daily Protein you want go for is a pretty clear call (see Part 1 above)…
Now, when it comes to adjusting the amount of daily Safe Carbs & Good Fats you’re eating, based on YOUR personal goals/desires right now…
The main thing you want to consider is…
Body Fat percentage:
As human beings, we're able to thrive on a wide variety of Macronutrient ratios…and you can play with how many Safe Carbs & Good Fats you’re eating to make this both effective and *pleasurable/sustainable* for YOU!
More about this below…but specifically when it comes to your current Body Fat %, your current body fat level can dictate what Macro ratios would traditionally be most effective:
Because of things like insulin resistance, people with higher a body fat % tend to do better on a moderate carb diet.
Our bodies do have *very important uses* for nutrient-dense Carbohydrates (Safe Carbs) that allow you to fully absorb important micronutrients & not block them (nutrient-dense carbs vs. ones with phytic acid content...or processed carbs with too much omega-6 fats or added sugars)…
In fact, Dr. Chris Masterjohn explains that we have a structural use for about 250 grams of carbohydrate a day — and that’s without adding in high-intensity exercise needs yet!
How does our body use Carbs? He details that:
Your brain will consume 120 grams of carbohydrate every day. There's got to be another 30 grams or so that would be used no matter what...by red blood cells, certain cells in the testes, the kidney, and the lens of the eye. Then the rest of your body — if you're eating not a ketogenic diet, the rest of your body is not really trying to burn fat, so it's going to burn through carbohydrate.
Your liver stores about 90 grams of carbohydrate to be able to stabilize your blood sugar between meals, and overnight fasting is the time where it has to do that.
If you add that up, you're looking at like 250 grams of carbohydrate a day — and remember we haven't gotten to high-intensity exercise yet.
And when people are dealing with something like Insulin Resistance—that you can improve insulin resistance by focusing on not overwhelming your cells with “too much energy” or too many calories in general…and that energy could come from protein, fats or carbs…it doesn’t really matter which one you choose to eat less of (or rather eat a “perfect amount” of), when it comes to achieving better insulin management…some people find going lower carb to be an easy way to do this…
However, as far as optimizing deep sleep and having good energy—eating Moderate Carb calories and choosing Safe Carbs (while eating a little less Fat) can be a powerful plan.
And at the same time, people with a lower body fat percentage and/or people who are highly active...tend to do better with a carb-focused diet…
(And of course there are exceptions)…but something to keep in mind! 🙂
If you have a higher body fat percentage though—you don’t necessarily need to go “very low carb” if you’re choosing fabulous Safe Carbs!! As the micronutrients in Safe Carbs (fruit, safe starches & veggies) can do A LOT for your fat-burning & health goals too.
I would call the Daily Safe-Carb Cycling for fabulous cortisol rhythms, fat-burning support, happier feelings, gut & joint health...I would call this a "Moderate Carb" diet, for sure.
And this amount of daily Safe Carbs can additionally be a great way to help you feel more energized, FULL & less dominated by food cravings, too.
So excited to "spill the beans" about this Daily Safe Carb Cycling strategy soon!
For now...what's your Safe Carb amount call?
Take a moment and choose which Safe Carb goal & current body fat situation describes you best right now...and plan to go for that amount of Safe Carbs on the daily.