Nutrition Protocols.

Eating (and which “diet” works best) will always be a hot and popular topic because everyone eats.  While opinions will vary on what is the best way to achieve the “GOAL”, knowing what works well for your body may require some self-experimenting (and patience).  Plus, as you grow in your journey, your body will also grow, so what worked two-years ago may not work as well this year, especially if you are weight training.  As muscle mass increases so will your overall calorie needs; keep this in mind as you move forward through your dieting phases.

For those of you who have not read some of my articles before or are not in our 100% free group, Dynamo Nutrition & Fitness on Facebook, let me explain what “dieting” means.  Dieting in America is something we go on, but to the rest of the world, dieting is just what we consume nutritionally day-to-day.  Also, there are three (3) dieting phases: maintenance, loss, and gain.  Today, I am just offering an overview (by no means all-inclusive) of the most popular or commonly used “diet” trends in America.

ACSM (American College of Sports Medicine)

The ACSM nutrition guideline is the standard for both the fitness industry and the clinical setting.  It is also used by most online nutrition trackers and most exercise physiologists when determining your calorie needs.

It is based on a standard of 40% carbohydrates (carbs), 30% protein, and 30% fat regardless of age, activity, sex, medical conditions, etc.

This means if you were eating 1800 calories a day, you would consume:

• 180 grams of carbs (40%)
• 135 grams of protein (30%)
• 60 grams of fat (30%)

While this can be ideal for many, not all of us may need 40% carbs or only 30% protein.  An elderly person would also most likely need to consume more protein than this as well, depending on their overall health, medical conditions, and other factors.

In closing the ACSM Standard:

• the macronutrient ratios are non-adjustable – 40% carbs, 30% protein, and 30% fat
• these guidelines are a standard across the fitness industry and the clinical setting
• the ratios do not change regardless of sex, age, health factors, activity, etc.
• truly is a one-size-fits-all approach

High Carb

Next we will look at what is probably the most discussed and heated topic in nutrition currently, the keto vs. high carbohydrate diet.  Carbs are vilified so badly that it is common to hear people say, “carbs make me fat!” or “I don’t eat bread.”  Hate to break it to those people, but nope, nope, nope; it’s not the carbs that make you fat, it’s the overconsumption of calories that makes us fat.  While choices do make a huge difference — think donuts over a baked potato for example — carbs require water to break them down so the scale may reflect this change.  Again, though, that’s not fat, that’s water — big, big difference!

Eating high carb just means you are simply eating more carbs than anything else.  Remember our macronutrients are carbs, fat, and protein.  For example, if you are eating 40% carbs, 30% protein, and 30% fat then, technically, you are eating high carb.  While this may seem simple, I wanted to make sure I offered an example.

For context — in my last bulk phase (calorie surplus or gain phase) I was eating about 46% of my day’s total calories in carbs.  Yep, that’s right, and if you saw me at all any time during my bulk, not once would you have called me “fat.”

The kickers let’s say to carbs are 1) choice, 2) timing, and 3) fat % in relation to the carbohydrate consumption. When going higher carb, you want to make sure to keep your fat lower.  This is where highly palatable foods like donuts, pastries, candies, and such get a lot of people in trouble — they just simply yield more fat to carb ratios.  This is a big reason why it is most important to read your nutrition labels.

When eating higher carb push more of the non-veggie carbs in the morning and around your workouts.  Then at dinner focus on vegging up and maybe some fruit too if you like. Protein, of course, would stay consistent here – it would only be fat that you would keep low in relation to overall calories when consuming a higher-carb diet. (*Note fruit before a workout would be best as post-workout (weight lifting) the goal is to replenish muscle glycogen and fruit (fructose) is stored in the liver, not the muscles)

Carbohydrates are amazing when it comes to packing on quality muscle too!  Fact, fact, fact!  If someone tells you differently, tell them to show you the science.  The ideal conditions for optimal muscle protein synthesis (MPS) are 2:1 or 3:1 carbs to protein (so 2:1 = 2grams of carbs to 1g of protein).  This is why most bodybuilders eat a high carbohydrate diet (until it’s time to cut that last bit of body fat, of course ).

In closing high carb:

• keep fat lower when carbs are high
• protein is a constant, no adjustment here
• push non-veggie carbs to mornings and around workouts
• higher carb dieting just means you are eating more carbs than protein and fat
• carbs don’t make you fat
• carbs make MPS conditions most optimal

Low-fat

Low-fat diets have been around for what seems like forever — literally, they become so popular in the 80s that people were barely eating fat, yet their cholesterol and blood pressure continued to rise (amongst other things).

A low-fat diet can be an effective tool for many, especially men, as their bodies like to use fat for fuel (energy) during non-exercise activities.  While women can benefit from this nutrition protocol too, of course, each sex is just a different beast per se.

So, let me back up just a bit and explain more about what I mean by different beasts, as many may not know how sex can play a role in nutrient utilization.

• Men burn more carbs during exercise activities — as the body prefers this fuel source during exercise.  So, this would indicate the opposite preferred fuel source is fat during the rest of their day.
• Women burn more fat during exercise activities — as the body prefers this fuel source — specifically IMTGs (intramuscular triglycerides) during exercise.  So, this would indicate the opposite preferred fuel source is carbs during the rest of their day.
• Regardless of sex – Protein is never an ideal fuel (again just means energy) source for the body, however, the body will convert protein to glucose if needed (this is called gluconeogenesis).  The body really, really, does not want to do this — so again, regardless of sex — protein is just not an ideal energy source for the body.

Okay, now that we understand a little more about nutrient utilization, let us get back to learning more about low-fat dieting.  When we eat lower fat, we must raise carbs, and of course, protein should be a constant.  So, if you choose to run a low-fat diet regardless of the dieting phase you are in, it could look something like this:

20% fat

40-50% carbs

30-40% protein (depending on carb % used)

If you are eating 1800 calories a day, it would look like this:

• 40g fat
• 180-225g carbs
• 135-180g protein (depending on carb % used)

You could of course manipulate the above numbers but use caution when you go to lower the fat %.  We (the human body) needs on average no less than 15% of our day’s calories in fat.  Fat is essential for life — essential in science means required to live.  Therefore, fat is simply needed for our body to absorb the fat-soluble vitamins A, D, E, and K.  These vitamins like any other allow our body to function optimally and maintain healthiness.

In closing low-fat dieting:

• do not drop the day’s fat % below 15% as fat is needed to absorb the fat-soluble vitamins A, D, E, and K
• works really well for men as it is their preferred fuel source
• works really well for anyone if fat and carbs are inverted to each other
• can be more satisfying for some because of the richness of flavor — hello bacon just tastes good!!

Protein Sparing Modified Fast (PSMF)

The PSMF is a very extreme way to drop some pounds and requires complete nutritional compliance.  Why is it so rigid per se?  Read below to learn more.

The PSMF is a way to cut water fast (some fat and muscle may be lost as well).  While it should be supervised by someone who knows it well, people still run their own variations. Clinically speaking, the PSMF is considered a no-go and would be unbillable to insurance, as it is not considered healthy nor safe.

The PSMF is meant to be used for short duration only.  Think, for example, a wedding is a week or 9 days away and you just want to be as smashing as you can be.  This would be considered a short duration (7-9 days).

The PSMF. Is. The. Ultimate. Crash. Diet.

There are many coaches on social that teach and preach this as their main selling point; so much so, it literally is their entire platform. I want to reiterate this — The PSMF is unsustainable in the long term, which is why, again, it is meant to be used for short duration only.

How it works:

• You literally keep both carbs and fat as low as humanely possible while eating the be-jeezles outta protein.  Think, for example, 20 grams of carbs, 7 grams of fat, and 189 grams of protein — that would be the day in the life of a PSMF.  It is so extreme you can see why it isn’t sustainable and would be for a short duration only.  In a clinical setting (again self-pay), a PSMF would not go past 14 days.
• PSMF is a form of yo-yo dieting technically speaking. While it can help you lose a quick few pounds most of this is water (I would safely say 80-90%).  Remember, not all weight loss is actually fat lost — the scale just tells the whole number.

The PSMF in closing:

• Requires nutritional compliance
• Both carbs and fat stay as low as humanly possible
• Protein is technically overconsumed as it is needed to fill up the day’s calorie allotment
• Meant to be ran less than 14 days or 14 days max
• Is considered a form of yo-yo dieting and therefore generally unbillable to insurance

Carb cycling

Carb cycling is an effective tool that can really be used in any dieting phase, but there are some conditions that are more ideal.

What carb cycling isn’t:

• 25 grams Monday and Tuesday
• 139 grams Wednesday
• 82 grams Thursday
• 61 grams Friday
• 18 grams on Saturday
• 287 grams on Sunday

or say:

• 50 grams each day until Saturday and Sunday then you eat whatever because you are “carb loading.”

(those  are just a couple examples of what carb cycling is not)

Carb cycling is actually when you manipulate your carbohydrate consumption for specific days each week.  Say, for example, around your workouts (weight lifting not cardio).  It can go something like this for someone lifting 4 days a week.

Lift days = higher carb to fat ratio

Off days = higher fat to carb ratio

Protein, either stays the same or preferably goes up on the lower carb days.

(again, the above is one example, not the only way)

I like to increase protein on the lower carb days because it helps with satiety while keeping more amino acids continuously in the body.  Remember our body is constantly in a state of flux — breaking down and building up. Just performing its day-to-day functions does this aside from what we do to it (how active we are, how much sleep we get, how much fidgeting we do, etc.).  Muscle protein breakdown (MPB) is a constant cycle, so we need adequate protein to offset this.

So, say you decided (using the example above) to carb cycle. On lift days you could do (for example) 40% carbs, 30% protein, and 30% fat.  Then on your off days, you could do 20% carbs, 35% protein, and 45% fat.

While the above is again, just an example, it is a way to do it.  I like to run carb cycling for clients who are looking to get very lean and have established at least a whole year of consistently lifting a well-designed and structured program.  I also use it for those who need a dieting break while keeping fat gains to a minimum (and of course, still following structured programming to focus on lean gains).

BUT — there is a but, and it’s a BIG ONE!  Carb cycling requires 100% nutrition compliance — it can be so sensitive in some, that any deviations from the plan can completely jack it up.  If you are someone that is not nutritionally compliant, then carb cycling may not right for you (imo).  If you are someone who is nutritionally compliant, then it may be a good choice, depending on your current state and overall goals.

In closing carb cycling:

• is a nutrition manipulation tool
• can be most advantageous when used with a well-structured lifting plan
• can benefit those who need a diet break or those looking to get very lean
• offers both high carb and high fat days, so for some, it is more palatable
• can help many lose those last few pounds when calories are low
• requires nutrition compliance and should be formulated by someone who is well-versed in nutrition
• not generally meant for those with a lot of weight still to lose (imo)

 Keto

The ketogenic diet is another extreme diet like the PSMF for example.  While it does offer success to people with a lot of fat to lose compared to people with less fat to lose, it has its setbacks.  For one, if you’ve had your gallbladder removed, the keto diet is not for you, as it will lead to excess bile.  Your body needs a gallbladder to handle “fat.”  Secondly, people mix up the keto diet with a high fat diet.  Third, it is clinically used to treat those with neurological conditions such as, childhood epilepsy.  To do a keto diet correctly you must:

• eat 70% of your day’s calories from fat specifically
• eat 25% of your day’s calories from protein
• eat 5% of your day’s calories from carbs (usually leafy green veggies)

For someone eating 1800 calories a day, it would look like this:

• 140g fat
• 5 (so 113g) protein
• 5 (so 23g) carbs (usually veggie up, think leafy greens)

If you are an adult male let’s say 5’11” and only were to consume 113g of protein a day the odds are very likely that you will also lose lean mass in your fat loss journey.  Losing any amount of lean mass equals a lower metabolic rate, as lean mass is the driver of your metabolism.  Simply put, losing lean mass means your fat loss goals just got harder to achieve.

The keto in closing:

• 70% of your day’s calories must come from fat specifically
• Generally, protein is under consumed
• 5% of your day’s calories must come from carbs (usually leafy green veggie only)
• You must have a gallbladder to do the ketogenic diet

There are many ways to achieve your goal(s) as many “diets” can work.  Finding what works best for you may take some time and some experimenting.  If you are working with a coach or doctor, make sure you communicate with them on how you feel during your dieting phases – the good, the bad, and the indifferent – don’t necessarily wait until there is a roadblock or red flag.  Being proactive is important, but nothing tops consistency and patience.  Ultimately, you must remember      

Reference

Schlenker, E. & Gilbert, J. (2021). Williams’ essentials of nutrition and diet therapy (12^th ed.). Elsevier.