I’ve already talked about how to figure out your daily caloric intake or macros using IIFYM in a previous article, which is a great starting point! There are also other approaches to nutrition that I really respect and want you to know about. Experts like Nate Miyaki and Sean Hyson are big names in the fitness world, and I highly value their advice and nutritional methods.
One of these methods, which is easy to remember and might work well for you, is described by Nate Miyaki in his book “Feast Your Fat Away.” This straightforward diet is simple to follow and maintain, which makes it sustainable. It can help you stay lean all year round! At its core (not including the fasting aspects), it goes like this:
– **Daily Caloric Intake:** Multiply your body weight by 12 (if you’re overweight, use your lean body mass)
– **Protein:** Consume 1 gram per pound of body weight (protein has 4 calories per gram)
– **Fat:** 20% of your daily calories (fat has 9 calories per gram)
– **Carbs:** Use the remaining calories for carbs (carbs have 4 calories per gram)
Let’s crunch some numbers. If you weigh 150 pounds:
Now, when it comes to choosing foods that provide good fats, carbs, and proteins, here’s a simple list from Sean Hyson:
To help with this diet, you can use a great tool: Nutritiondata.com. It’s really useful to know the caloric content of the foods you’re eating, and this resource can help you figure that out.
There you go, it’s that simple! Now you have achievable numbers to aim for, which will help you stay lean throughout the year.
I’ve been following this diet for the past year, and it has worked wonders for me! This approach is easy to follow, doesn’t require dramatic changes to your lifestyle, helps you stay lean, and is truly sustainable!
Updated 7/26/18.