Low Carb High Fat (LCHF) / Keto / CICO

As you notice above, I push carbs and sugar out of my (personal) diet, and bring in protein. There is a diet out there call Keto. See here for a Keto support community. Keto is about getting your body into a state of ketosis, which is supposed to turn your body into a fat burning machine. There are many, MANY different views in regards to the keto diet, and you will want to consult your physician to make sure it is safe for you.

(In short) a calorie is a unit of energy and our bodies burn energy JUST TO LIVE, not even including exercise. Your body will burn quiet a few calories simply to keep you breathing and moving around throughout the day. TDEE provides an approximate number of calories it takes to keep you alive (not including excess exercise). So, really Calories In Calories Out (CICO) is the primary number you need to monitor every day. However, it’s good to figure out what keeps you full and reduces cravings in order to help reduce your CICO needs. Here’s a great support community for those who really like to follow just CICO.

I personally don’t fully follow the Keto diet, but I do find it easier to push carbs and sugars out and bring in protein simply because protein fills me up and helps me manage my CICO easier.

Tip: there are 4 calories in 1 gram of carbs, 4 calories in 1 gram of protein, and 9 calories in 1 gram of fat.

Tip 2: There are 3500 calories in a pound.There are 7 days in a week. So, if you reduce your TDEE number by 500 calories daily, you should be able to lose 1 pound per week. If your TDEE is 2000/day and you consume 1500/day, you should (in theory) lose 1 pound that week.

How have you adjust your diet or lifestyle to help with your lean journey?

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