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.First and foremost, I don t like diets based on percentages because they have literally norelevance to real human physiology.Telling someone to eat 50% of carbs is meaningless except withinthe context of total calories so such a recommendation is equally meaningless: 50% could be far toohigh, far too low, or just right depending on the caloric intake of the individual.Rather, nutrient intakesrelative to human needs are better expressed in grams per pound, which is what I did with proteinpreviously and above.The problem is that, within the context of maintenance, giving an across the board g/lbrecommendation won t work because I can t predict the bodyweight of my readers.As well, anycarbohydrate recommendation I d give has to be related to both activity, and insulin resistance, alongwith a few other variables I d normally take into account.Trying to get that across simplistically still hasme stumped so I m taking a slightly different approach.One main factor involved in my decision (and my problem) is that I want people consuming atleast 100 grams of carbohydrate per day at maintenance.This is especially true for folks who are justdoing a 2 week diet break between periods of dieting and is just another reason that a set g/lbrecommendation wouldn t have worked.There are a number of reasons I m picking 100 g/day as the bottom end minimum.I alreadymentioned that at least this many carbs is needed to upregulate thyroid hormone which helps getmetabolic rate up and running again.As well, since leptin appears to be sensitive to carbohydrateintake (along with total calories), raising carbs will help raise leptin further helping to fix metabolic rate.This is especially important for people taking a 2 week diet break but also for people looking at long-term maintenance.Additionally, allowing more carbs in the diet allows for more food freedom (whilekeeping things controlled) which tends to enhance long-term adherence.Finally, 100 g/day will just avoid ketosis, at least in inactive people.Now, this isn t to say that Ithink being in ketosis is necessarily bad or dangerous but we simply don t know the extended long-termeffect of ketosis.Keeping carbs high enough to just avoid ketosis avoids the problem entirely withoutputting people for whom carb intake can be a problem right back in the same boat that they were in.Even then, 100 g/day is generally tolerated by even extremely insulin resistant individuals(though they may need to keep their carb intake limited to vegetables and fruits, no starches).Finally,avoiding ketosis will keep any of your well meaning friends or nutrition experts from bitching at youabout how unhealthy ketosis is.Your breath and pee won t smell funny anymore either.So, what I am going to recommend is that everyone start with a baseline carbohydrate intake of100 grams/day.That s 100 grams regardless of bodyweight, activity, or anything else.You may endup at a higher carbohydrate intake because of other factors, but you won t ever go lower.Ok, the next thing is to add an additional amount of carbs by using one of the multipliers below(which are based on the same activity categories as step one).So if you re sedentary, your multiplier iszero, if you re lightly active, use 0.5, moderately active, 1, etc.What you re going to do is multiply yourcurrent lean body mass in pounds by that multiplier factor and then add that number to the 100 gramsbaselineSo let s say you have a LBM of 150 pounds and have an activity level of lightly active.You dPage 74http://www.bodyrecomposition.com use a multiplier of 0.5 and multiply that by 150 lbs.to get 75 grams of carbs.You d add that to the 100gram/day baseline for a total carbohydrate intake of 175 grams per day.Or say you have 120 poundsof LBM but are extremely active.You d multiply 120 pounds by 1.5 to get 180 grams and you d addthat to the baseline value of 100 grams for a total of 280 grams of carbohydrate per day.Clearlyanyone who is in the sedentary activity level regardless of LBM will be eating only the baseline 100grams per day of carbs.Recommendations appear in table 4 below.Table 4: Carbohydrate recommendations based on activity levelsDescription Bodyweight multiplier (grams)Sedentary 0Lightly active 0.5Moderately active 1Very active 1.25Extremely active 1.5Ok, next annoying math step_________* _______ = _________ + 100 g = ___________LBM in pounds Multiplier Grams carbs Total grams carbsStep 4: Set fat intakeI promise, you re almost done.The last calculation is to determine daily fat intake by subtractingthe number of calories you re getting from protein and carbs from your daily total.Basically, fat intake issimply used as a caloric buffer to make up the rest of your daily calories.So first you need to determinehow many calories from you ll be eating by subtracting the number of calories from protein and carbsfrom your daily total.___________ - _______________ - ______________ = ____________Total daily calories Calories from protein Calories from carbs Calories from fatNow, you will divide the total number of fat calories by 9 (representing 9 calories per gram) toget grams of fat per day.__________ / 9 = _________Calories from fat Grams of fatPage 75http://www.bodyrecomposition.com A note on fiberI suppose I should mention fiber for completeness.As discussed in the previous 2 chapters,maintaining a high fiber intake (by eating vegetables, fruits and even the higher fiber grains) should bean important part of any diet, including a maintenance diet.Again, since I can t know what diet you reusing in applying the information in this booklet, I can only say that I hope it s set up intelligently enoughto include lots of vegetables.If it s not, you may want to seriously consider something else.In anyevent, you should make sure and get plenty of high fiber vegetables in your diet
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