What is your end goal with Arif's diet?
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Not much activity with little to no exercise. Typically a desk job.
Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.
A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).
A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.
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How much of a
do you want?
It's recommended to never go above a 30% calorie deficit. It's also recommended that you never go above a 15% calorie surplus. If you do, negative results may happen.
How much carbs do you want to consume?
It is highly recommended that on a ketogenic diet, you keep your carb intake to 5% or less of total calories. This works out to be an average of 20g net carbs a day.
How much protein do you want to consume?
Protein shouldn't be over-consumed on a ketogenic diet. If too much is eaten, it could lead to slower weight loss and smaller levels on ketones in the blood.
If you're sedentary, we suggest between 0.6g and 0.8g protein.
If you're active, we suggest between 0.8g and 1.0g protein.
If you lift weights, we suggest between 1.0g and 1.2g protein.
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