A simple guide to very low carb diets Feel better, look better, function better, perform better
shelby starnes
A simple guide to very low carb diets Feel better, look better, function better, perform better
shelby starnes
This book may not be reproduced or recorded in any form without permission from the author.
Copyright 2010 by Shelby Starnes. All rights reserved.
Editing and page layout provided by E. Pirrung.
Before you embark on any physical fitness program or diet regimen, please consult a doctor.
The author, practicing what he preaches
Contents Introduction .......................................................................... 1 The Basics ........................................................................... 5 Cardio & Training ............................................................... 17 Supplementation ................................................................ 19 Protein & Fat Tables for Common Diet Foods ................... 21 Shopping List ..................................................................... 27 Additional Resources.......................................................... 29
A simple guide to very low carb diets
Introduction VLCD is often used as an abbreviation for “very low calorie diet.” However, in this book, VLCD will refer to “very low carb diet.”
All human beings have bodies that function via the same basic physiological principles. However, as much as we are alike, there is also a lot of variability among individuals and even within individuals at different points in time. These differences can be traced to genetic causes as well as environmental ones. What your body looks like will always be the result of these two factors—genetics and environment—interplaying with each other.
By genetics, I’m talking about not only your height or the color of your eyes and hair but also your unique biochemistry. In particular, I’m referring to your hormones— the chemical messengers in your body that govern all of its processes. By environment, I’m talking about where you live but more importantly what you do to your body (what you feed it and how you take care of it, which includes exercise and rest).
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By properly understanding and manipulating your genetics and environment, you can build the body you want. Hormones If you don’t master your body’s hormones, they will master you.
Hormones are your body’s chemical messenger system. They pretty much tell your body what to do. There are literally hundreds of them, and new ones are being discovered every day. Some very well-known hormones include:
insulin
glucagon
thyroid hormones
growth hormone
testosterone
estrogen
All of these have very powerful effects on the body. Manipulate any of them and you’ll experience the results almost immediately.
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A simple guide to very low carb diets
Hormones are also interrelated. Too much or too little of any of them can cause a ripple effect on other hormones and the health (and look) of your body.
Many, if not all, hormones are at least indirectly (if not directly) related to your diet and consequently how you feel, look, function, and perform. For the purposes of our discussion, we will focus primarily on insulin, glucagon, and the thyroid hormones. A bit of history Low carb diets have been around for ages. Our huntergather ancestors really only consumed fiber (from vegetables, fruits, and tubers) as a carbohydrate source. It wasn’t until the advent of agriculture that humans started consuming carbohydrates in any great quantity. Nowadays, virtually every meal we eat contains a substantial amount of carbohydrate, much of it refined.
While most commonly associated with weight loss, a low carb diet (often referred to as a “ketogenic diet”) has also been used to treat conditions such as diabetes and epilepsy. Almost a hundred years ago, very low carb diets were used to help control seizures in epileptic children.
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In the 1970s, Dr. Robert Atkins popularized the low carb approach for losing weight (and gaining health), and in the 1990s, a whole slew of similar approaches (the Zone diet, the South Beach diet, the Protein Power diet) popped up and gained acceptance. Who should use this diet? Those with a typically slower metabolism and lower insulin sensitivity (i.e. “carb sensitive”) will do very well on a very low carb diet. If you gain “bad weight” easily, a low carb approach will probably be your savior. If you’ve found that you don’t handle carbs the same way you did as when you were a teenager, you might want to give this diet a shot. It works great for females and males alike.
For those with a faster metabolism who don’t gain weight easily, my carb cycling method is probably a better approach. (See the Troponin Nutrition Macronutrient Guidebook for more details.)
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A simple guide to very low carb diets
The Basics The main premise of the low carb approach is that by keeping carbohydrate consumption low, you keep the hormone insulin low, which makes for more efficient fat burning (fat can’t be burned in the presence of insulin). The body switches over to using fat for fuel rather than carbohydrates in a process known as ketosis.
Obese people never have heads.
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However, it should be noted that strict ketosis isn’t necessarily required for a successful low carb diet. Many people get caught up in measuring their ketone production (with urinary ketone strips, which are found in most pharmacies), but this seems to be a wasted effort, as great progress can be made even when true ketosis isn’t achieved.
Keeping insulin levels low also helps regulate appetite and keeps you feeling better. Without carbs in your diet, you won’t have the ups and downs of blood sugar regulations, the consequential hormonal hunger, and the tired, worn down feelings following a carb meal.
The hormone glucagon, which is released when blood glucose levels get too low, acts opposite to insulin. Glucagon releases fat from fat cells to be used as fuel by the body. Setting up the VLCD There have been many VLCD variations over the years, each with its proponents and detractors. The variation I will be presenting here is typically higher in protein than most (to help maintain muscle and also sustain the rigors of heavy training), and it focuses more on healthy fats (essential
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A simple guide to very low carb diets
polyunsaturated and monounsaturated) rather than just blindly saying “eat any fat, regardless of the type.” Here is the basic daily set up: Protein
Fat
Carbohydrate
*LBM X 1.5
*LBM X 0.5
Zero/trace only
*LBM = lean body mass in pounds
Using the table above, a 250-lb male at 20 percent body fat (200 lbs lean body mass) would follow a plan like this:
Protein = 200 X 1.5 = 300 g per day Fat = 200 X 0.5 = 100 g per day
Dividing this across six meals equates to 50 g of protein and roughly 17 g of fat. If you prefer only eating five meals per day, divide the total by five.
A 150-lb female with 25 percent body fat (113 lbs lean body mass) would follow a plan like this:
Protein = 113 X 1.5 = 170 g per day Fat = 113 X 0.5 = 57 g per day
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Dividing this across six meals equates to 28 g of protein and roughly 10 g of fat. Again, if you prefer only eating five meals per day, just divide the total by five.
For the protein, focus on high quality, low carb sources like chicken, fish, beef, eggs, and zero carb protein powder (make sure it’s zero carb—read the label).
The website, www.TrueProtein.com, carries a variety of whey isolates that are zero carb, and they also carry a zero carb micellar casein, which is an excellent protein for dieting (it’s slower to digest and very anticatabolic).
For the fats, focus on healthy mono and polyunsaturated ones like extra virgin olive oil, macadamia nut oil, all-natural peanut butter, almonds, walnuts, cashews, and pecans.
For the 250-lb male, a sample daily diet might look something like this:
Meal 1: 50 g protein, 17 g fat
4 whole eggs
1 scoop whey isolate (mixed in water)
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A simple guide to very low carb diets
Meal 2: 50 g protein, 17 g fat
6¼ oz. chicken breast (cooked measure)
1 oz. walnuts
Meal 3: 50 g protein, 17 g fat
1 scoop whey isolate and 1 scoop micellar casein (mixed in water)
2 tbsp all-natural peanut butter
Meal 4: 50 g protein, 17 g fat
7 oz. yellowfin tuna steak
1 oz. almonds
Meal 5: 50 g protein, 17 g fat
5 oz. top round steak (cooked measure)
1 tbsp extra virgin olive oil
Meal 6: 50 g protein, 17 g fat
4 whole eggs
1 scoop micellar casein (mixed in water)
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For the 150-lb female, a sample daily diet might look something like this:
Meal 1: 28 g protein, 10 g fat
2 whole eggs
½ scoop whey isolate (mixed in water)
Meal 2: 28 g protein, 10 g fat
3½ oz. chicken breast (cooked measure)
20 almonds or other nuts (medium sized)
Meal 3: 28 g protein, 10 g fat
½ scoop whey isolate and ½ scoop micellar casein (mixed in water)
1½ tbsp all-natural peanut butter
Meal 4: 28 g protein, 10 g fat
4 oz. yellowfin tuna steak
20 almonds or other nuts (medium sized)
Meal 5: 28 g protein, 10 g fat
3 oz. top round steak (cooked measure)
2 tsp extra virgin olive oil
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A simple guide to very low carb diets
Meal 6: 28 g protein, 10 g fat
2 whole eggs
½ scoop micellar casein (mixed in water)
Note: There is no specific post-workout meal listed. On this diet, there is no post-workout carb meal or even any specific meal. Just have one of the normal meals after your workout. A whey/casein shake with some peanut butter is what I typically have because it’s easily transported to the gym and can be quickly consumed (without any gastrointestinal discomfort) immediately after training.
Too many vegetables will add A client of mine after a successful VLCD
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carbohydrates to this diet, so it’s best to keep their consumption low. Don’t have any more than one or two servings per day and only use very fibrous vegetables like romaine lettuce, broccoli, and asparagus.
To make up the difference in fiber, I recommend a psyllium husk based fiber supplement (like sugar-free Metamucil) taken two or three times daily.
Higher protein intake can have a dehydrating effect on the body, so keep water high when on a VLCD. Shoot for a minimum of 1 oz. per lb of body weight (there are 128 oz. in one gallon of water).
Any calorie-free condiment or spice/herb is acceptable on this diet (mustard, sugar-free hot sauce, sugar-free soy sauce, Mrs. Dash, garlic salt, pepper). Just remember to read the labels carefully to make sure it truly is calorie free.
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A simple guide to very low carb diets
Calorie-free sweeteners like Splenda and Equal need to be limited to no more than three packets per day because maltodextrin (a corn sugar) is used as a binder in them and will add too many carbs when used in abundance. Caloriefree drinks are fine though. There isn’t any need for a binder, so there isn’t any maltodextrin. The skinny on refeeds To sustain intense training and serve as a metabolic “kickstart,” most very low carb diets will integrate a “carb up” or “refeed” of some sort, typically done once a week.
Depending on the individual and his or her metabolism, the refeed might be as long as a full day of high carb eating or it might be as small as one carb up meal. Some very low carb diets just implement a “cheat meal,” wherein the dieter eats whatever he wants for one meal (pizza, burgers, cookies, ice cream).
Whatever the method, the refeed is very important because it refills glycogen, wards off potential catabolism, and helps the dieter psychologically. (It’s much easier to get through a tough week of dieting if you know you have a high carb meal to look forward to on the weekend.) The refeed also helps
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keep the metabolism running efficiently and is slightly anabolic. How and when to refeed The size and frequency of your refeeds will be based primarily on your body fat level and your individual metabolism. If your body fat is high (over 20 percent), there isn’t any need for an extensive refeed. One simple high carb meal (around 0.75 g carbs per lb of body weight) will suffice. A sample refeed meal for a 250-lb individual with 25 percent body fat might look something like this:
2 cups cooked white rice
1 cup cooked oatmeal
1 banana
1 cup green beans
3 oz. chicken breast
Note that I’ve included a small amount of green vegetables and protein to help slow the digestion of the carbohydrate.
As you get leaner, the extent of the refeeds can increase (eventually up to two or more consecutive meals, each at around 0.75 carbs per lb of body weight). Some individuals 14
A simple guide to very low carb diets
with very fast metabolisms will be able to go quite a bit higher. You’ll just have to experiment and see what works best for you. You’ll know your refeeds are too big (and/or too frequent) if your fat loss isn’t progressing as it should.
To make sure you’re fully glycogen depleted, it is usually advised that you wait to refeed until you’ve completed two full weeks (14 days) on a VLCD. After that, you can go to once a week, and when you get very lean (under eight percent body fat), you’ll probably need to do them even more frequently, perhaps every fifth day or so.
Many individuals have also made great progress by having a “cheat meal” (like a cheeseburger, fries, and ice cream) in place of the carb meal refeed. This can work great as long as you don’t binge and your metabolism handles it well. Again, you’ll need to experiment, monitor, and adjust to keep progressing toward your goals.
One more note—have your refeed meals replace the normal last meal of the day on whatever day you have them. This will ensure you don’t screw up a whole day of eating. You just eat your refeed meal, go to bed, and then get back on the low carb plan the following day.
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The table below shows general refeed size and frequency based on body fat percentage. This is just a starting point. You may require more or less based on your individual metabolism and workload.
Body fat percentage
Refeed size
Frequency
Under 8%
0.75 g carbs X body weight* X 3 consecutive meals
Every fifth day
8–15%
0.75 g carbs X body weight* X 2 consecutive meals
Every seventh day
15% and up
0.75 g carbs X body weight* X 1 meal
Every seventh day
*Body weight in pounds
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A simple guide to very low carb diets
Cardio & Training Because glycogen levels are kept low on this diet, cardio intensity must not be high. High intensity cardio utilizes glycogen as its main fuel source, and when glycogen levels are low, amino acids (i.e. your body’s muscle tissue) will be used to make glycogen via a process known as gluconeogenesis.
So to keep catabolism at bay, always keep cardio at a low intensity (under 130 beats per minute). To make up for the lower intensity, the duration will typically need to be increased. Start off with 30 minutes per day, seven days per week and gradually work up from there. When weight loss plateaus, add another ten minutes daily.
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With regards to training, it would be wise to keep the overall volume low because glycogen levels won’t be very high (save for the day or two following your refeed). Forty-five minutes is a perfect workout length for a VLCD. It would also be wise to keep the reps per set under ten on this diet, as lower rep training conserves strength the best and is also the least glycogen demanding. What to expect Generally speaking, 1–2 lbs of fat loss per week is perfect*. Much faster than that and you’ll be risking muscle loss and much slower than that and you’ll drive yourself nuts dieting forever. The first week or two of dieting will typically produce more weight loss (often 3–5 lbs, depending on the individual), mainly because you’re dropping a lot of water weight during that time.
*For larger individuals (350 lbs and up), a rate closer to 3–5 lbs is a better weekly average. For smaller individuals (125 lbs and down), shoot for 0.5–1 lbs per week.
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A simple guide to very low carb diets
Supplementation Though great progress will be made with diet and cardio alone, there are some supplements that can help speed the process and also ensure optimal health while doing so. Essential fatty acids These are fatty acids that the body can’t produce, so they must be obtained from your diet. There are two types of essential fatty acids—omega 3 and omega 6. The omega 3 acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are found in fish oils.
Omega 6 acids are very prevalent in most diets, but it’s a good idea to supplement with gamma linolenic acid (GLA), which is found in evening primrose oil and borage oil.
Suggested dosing: A minimum of 3 g fish oil per day and 2–3 g of evening primrose oil Multivitamins Because fruits and vegetables are minimized on this diet, it’s important to supplement with a multivitamin daily. A
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fruit/veggie supplement like JuicePlus would be a great addition as well. Green tea Known for its numerous health benefits and metabolism increasing properties, green tea is an excellent addition to any diet. Green tea is also in a class of natural substances known as adaptogens. Adaptogens are known for their ability to help the body combat stress and fatigue as well as maintain homeostasis and well-being. Suggested dosing: The “magic” of green tea is mainly due to its high levels of catechin polyphenols, namely epigallocatechin gallate (EGCG). Different extracts contain different percentages of EGCG, so read the labels carefully. For dosing purposes, I recommend getting 200–400 mg of EGCG, one to three times per day (pre-cardio and preworkout especially). Drinking green tea is another way to obtain its benefits and also serves as an excellent appetite suppressant. A cup of hot, green tea in between meals is a great way to keep hunger at bay (other calorie-free beverages like black coffee and diet soda will help here too).
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A simple guide to very low carb diets
Protein & Fat Tables for Common Diet Foods Because not everyone has the same macronutrient needs as profiled in the sample meals, here is a table showing sample food amounts for varying macronutrient levels. Please note these measures are approximate. As long as you’re consistent with how you measure though, they will work just fine. Protein 18 g protein:
2¼ oz. (63 g) chicken breast (cooked measure)
2 oz. (56 g) eye of round steak (cooked measure)
1¾ oz. (49 g) top round steak (cooked measure)
¾ cup egg whites (raw measure)
¾ scoop (70 cc) whey or casein isolate protein powder
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22 g protein:
2¾ oz. (77 g) chicken breast (cooked measure)
2½ oz. (70 g) eye of round steak (cooked measure)
2¼ oz. (63 g) top round steak (cooked measure)
⅞ cup egg whites (raw measure)
1 scoop (70 cc) whey or casein isolate protein powder
28 g protein:
3½ oz. (98 g) chicken breast (cooked measure)
3 oz. (84 g) eye of round steak (cooked measure)
2¾ oz. (77 g) top round steak (cooked measure)
1 cup egg whites (raw measure)
1¼ scoop (70 cc) whey or casein isolate protein powder
30 g protein:
3¾ oz. (105 g) chicken breast (cooked measure)
3¼ oz. (91 g) eye of round steak (cooked measure)
3 oz. (84 g) top round steak (cooked measure)
1⅛ cup egg whites (raw measure)
1⅓ scoop (70 cc) whey or casein isolate protein powder
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A simple guide to very low carb diets
35 g protein:
4½ oz. (119 g) chicken breast (cooked measure)
4 oz. (112 g) eye of round steak (cooked measure)
3½ oz. (98 g) top round steak (cooked measure)
1⅓ cup egg whites (raw measure)
1½ scoop (70 cc) whey or casein isolate protein powder
40 g protein:
5 oz. (140 g) chicken breast (cooked measure)
4½ oz. (126 g) eye of round steak (cooked measure)
4 oz. (112 g) top round steak (cooked measure)
1½ cup egg whites (raw measure)
1¾ scoop (70 cc) whey or casein isolate protein powder
50 g protein:
6¼ oz. (175 g) chicken breast (cooked measure)
5½ oz. (154 g) eye of round steak (cooked measure)
5 oz. (140 g) top round steak (cooked measure)
2 cup egg whites (raw measure)
2 scoops (70 cc) whey or casein isolate protein powder
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60 g protein:
7½ oz. (210 g) chicken breast (cooked measure)
6⅔ oz. (187 g) eye of round steak (cooked measure)
6 oz. (168 g) top round steak (cooked measure)
2⅓ cup egg whites (raw measure)
2½ scoops (70 cc) whey or casein isolate protein powder
70 g protein:
8¾ oz. (245 g) chicken breast (cooked measure)
7¾ oz. (217 g) eye of round steak (cooked measure)
7 oz. (196 g) top round steak (cooked measure)
2¾ cup egg whites (raw measure)
3 scoops (70 cc) whey or casein isolate protein powder
Fats 3 g fat:
½ tsp all natural peanut butter
½ tsp healthy oil (olive, flax, walnut, safflower)
3 fish oil capsules or other encapsulated fats (make sure they’re 1000 mg each)
6 almonds or other nuts (medium-sized)
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A simple guide to very low carb diets
5 g fat:
1 tsp all natural peanut butter
1 tsp healthy oil (olive, flax, walnut, safflower)
5 fish oil capsules or other encapsulated fats (make sure they’re 1000 mg each)
10 almonds or other nuts (medium-sized)
8 g fat:
1½ tsp all natural peanut butter
1½ tsp healthy oil (olive, flax, walnut, safflower)
8 fish oil capsules or other encapsulated fats (make sure they’re 1000 mg each)
16 almonds or other nuts (medium-sized)
10 g fat:
2 tsp all natural peanut butter
2 tsp healthy oil (olive, flax, walnut, safflower)
10 fish oil capsules or other encapsulated fats (make sure they’re 1000 mg each)
20 almonds or other nuts (medium-sized)
15 g fat:
2 tbsp all natural peanut butter
1 tbsp healthy oil (olive, flax, walnut, safflower)
⅓ cup almonds or other nuts (medium-sized) 25
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20 g fat:
2½ tbsp all natural peanut butter
4 tsp healthy oil (olive, flax, walnut, safflower)
⅜ cup almonds or other nuts (medium-sized)
25 g fat:
3 tbsp all natural peanut butter
5 tps healthy oil (olive, flax, walnut, safflower)
½ cup almonds or other nuts
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A simple guide to very low carb diets
Shopping List This is a basic shopping list you can use to make sure you cover all the dieting necessities.
Not all of these items are required, but it’s a good list to work from.
Protein sources
Boneless, skinless chicken breast
Top round steak
Eye of round steak
Protein powder (whey, casein, egg)
Fish (salmon, tuna, tilapia, orange roughy)
Fresh eggs
Fat sources
All-natural peanut butter
Extra virgin olive oil
Macadamia nut oil
Fish oil capsules
Almonds
Walnuts
Cashews
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Vegetables
Broccoli
Cauliflower
Asparagus
Cucumbers
Pickles
Celery
Spinach
Mushrooms
Green salads
Condiments and spices
Salt
Pepper
Mrs. Dash seasonings
Cinnamon
Soy sauce
Dijon mustard
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A simple guide to very low carb diets
Additional Resources
Hormonal Balance by Scott Isaacs
Fats That Heal, Fats That Kill by Udo Erasmus
The Low Carb Rule and Recipe Book by Chris Aceto
Bodyopus by Dan Duchaine
Natural Hormonal Enhancement by Rob Faigin
The Troponin Nutrition Macronutrient Guidebook by Shelby Starnes and Justin Harris
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A simple guide to very low carb diets
About the Author Shelby Starnes is a national-level bodybuilder, powerlifter, nutritionist, and trainer, who has helped hundreds of athletes reach their fitness goals. He is also author of Tips and Tricks for Dieting Success and co-author with Justin Harris of The Troponin Nutrition Macronutrient Guidebook.
For more information on his consultation services, email him at
[email protected] or visit his website at www.troponinnutrition.com.
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A simple guide to very low carb diets
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