Best Macros For Intermittent Fasting |  Accelerate Fat Loss!

Best Macros For Intermittent Fasting | Accelerate Fat Loss!


– In this video, I wanna go over what are the best macronutrient ratios
to accelerate fat loss when you’re following the
intermittent fasting protocol. How much protein, how much fat, and how many grams of
carbohydrates you’re eating can make all the difference
between getting amazing results and just doing so-so when you’re intermittent fasting. If you’re new to my channel,
my name is Mike Cola. I’ve been a celebrity
fitness trainer and gym owner for over 30 years, and I’ve helped thousands
of people lose weight and improve their health. Let’s first go over what
are your macronutrients. It’s really simple. They’re just proteins,
fats, and carbohydrates. Now, for me to explain to you what’s the best ratio for
fat loss and weight loss when you’re intermittent fasting, let’s use a case study. I recently had a 30 year
old woman come to my gym. She weighed 150 pounds. She told me, “Mike, I’m getting married in six months. “I really have to lose 30 pounds. “I used to weigh about 120
pounds in my early 20s. “I loved how I looked. “I already booked my wedding dress. “It’s three sizes smaller than I am now, “so I’m really motivated. “I’ll do exactly what you
say to lose the weight.” And that’s great. It’s great to have a motivated client. So the first thing we talked about was going on a 16:8
intermittent fasting protocol. This is probably the most popular way to do intermittent fasting. This is where you fast for 16 hours, and then you take in all your calories within an 8 hour eating window. So she decided she’s gonna skip breakfast, just have black coffee in the morning, which I think is totally okay. Some days, she may have some green tea, she’s gonna drink a lot of water, and then, she’s gonna
break her fast around noon, have lunch around noon. Then, she’ll have dinner at 7
pm and be done eating by 8 pm. Then, she can fast again for
16 hours ’til the next day. Okay, so that’s the
intermittent fasting protocol we put her on. Let’s talk about how I
calculated her macros. Right, so she’s 150 pounds, 35% body fat. That brings her at about
100 pounds of lean mass. Now, I first like to figure
out grams of protein. My general recommendation is anywhere between .85 grams to one gram per pound of lean mass. So in her case, I gave
her 100 grams of protein, and there’s roughly 400 calories per gram when it comes to protein. So about 400 calories of protein. Now, I like to go equal
protein with equal fat grams, so I also gave her 100 grams of fat, which is roughly about 900 calories. So that brings her up to 1,300 calories between fats and proteins. Now, let’s talk about how I
figure out the carbohydrates. This is what I like to do. I like to take her total body
weight, which is 150 pounds, and I like to go roughly
about 11 times body weight. So 11 times 150 is 1,650 total calories. Now, she’s eating 1,300
calories of fats and protein, so that’s 350 of carbohydrates, ’cause there’s four calories
per gram of carbohydrates. So that brings it in at about 87.5 grams of actual carbohydrates. I think that’s a great ratio. Let’s go over the ratios now. So she’s generally eating
about 25 to 30% of her calories are coming from the macronutrient protein. About 60% of her calories
are coming from healthy fats. And about 15% of her calories
are coming from carbohydrates. I think that’s a great macronutrient ratio to really accelerate fat loss when you’re intermittent fasting. Let’s also go over what happens if she hits a weight loss plateau. How would I adjust that right there? Okay, first of all, she lost about six, seven pounds
the first couple of weeks, but let’s say it’s six weeks out, maybe she’s down 15 pounds, but now, she’s stuck. Now, it’s been over a week. It’s been maybe 10 days, almost two weeks, hasn’t lost any weight. This is what I would do. I would actually up her
calories and make her take, what I would call, a diet break. I’d stop the intermittent fasting. I’d add one more meal to her diet. I’d make sure she ate breakfast. I’d probably give her about two, three, 400 calories
extra during breakfast. Why would I do this? I know this is somewhat counterintuitive. Why would she eat more and actually break this
weight loss plateau? Okay, first of all, when you’re dieting, when
you’re restricting calories, your metabolism will always slow down. It’s like the metabolic adaptation. It’s a way of survival. Just think, you’re eating less and less, and your metabolism slows down because there’s less food around. So what you can do when you
hit weight loss plateaus is actually increase your calories. What that will do is that it will slightly increase your metabolism. It’s gonna minimize that
metabolic adaptation. It’s gonna slow down the
slowing-down of your metabolism. Try it. It’s a great way to break
a weight loss plateau. So that’s what we’ll have her do. Eat breakfast for maybe four
or five days, up her calories. But then, when I recalculate her macros, instead of going 11 times, probably say, go 10 times body weight, and then, readjust all the macro. Let’s discuss now the meal plan, the exact foods I’d like her to be eating in the proper macronutrient ratio. Well, first of all, I want her to eat a
whole natural food diet. You know what I’m talking about. No garbage food. No processed food. No cookies, no cakes, no empty calories. All the empty calories and the bad oils, those vegetable oils, are pretty much not allowed on this diet. Now, she’s gonna be consuming 25 to 30% of her calories in protein. Now, a general rule is when you’re eating meat,
chicken, fish, and meat, every four ounces is roughly
about 25 grams of protein. So for example, like for dinner, if she has a nice, big say eight ounce, and maybe even a little bit bigger, piece of salmon, she’s gonna get half
her protein right there, 50 grams right there. I love pasture-raised eggs. Every egg is about eight grams of protein. She can have two or three
whole eggs every single day. That’s gonna be another
24 grams of protein. She’s pretty much almost there
for her protein requirements. Now, she’s gonna be eating some vegetables that have some protein in it. I think she’s easily gonna get
to the 100 grams of protein, no problem. Now, when it comes to the healthy fats, like 60% fat, I know people get confused, like, “How am I gonna
consume so much fat?” I don’t want you chasing fat. If you’re eating whole natural foods, for example like steak, high in healthy fat. If it’s grass-fed, grass-finished,
very high in protein. Salmon, high omega-3s,
high in healthy fat. Eggs, high in healthy fat. An avocado, I want her to eat
an avocado every single day, high in mono and saturated, high in those good, healthy fats. If you’re eating whole natural foods, maybe a few macadamia nuts as well, you’re gonna instantly
be at around that 50, 60% healthy fat level without chasing fat. And then, when it comes
to her carbohydrates, since the carbohydrates
are so low, only about 15%, she’s only getting about
87.5 grams, 350 calories, in carbohydrates. I really want her to chase after fiber. Eat a high-fiber, low-calorie type things, like broccoli, cauliflower. An avocado has like 14, 15 grams of fiber. So even though she’s eating low carb, she’s also gonna be eating high fiber. Now, if you wanna learn more about an exact meal plan, in detail, that I put my clients on for
actually burning body fat, and doing really well
on intermittent fasting, check out this video. It’s another case study of a male personal trainer client of mine who lost 14 pounds in one month, following this exact meal plan.

7 thoughts on “Best Macros For Intermittent Fasting | Accelerate Fat Loss!

  1. Next video to watch – Intermittent Fasting For Weight Loss | Complete MEAL PLAN! https://youtu.be/z19g6pSL56g

  2. Ha that wedding dress really locks you into commitment! Interesting info never considered this type of macro breakdown

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