What are the risks that come with diets?

Hello there,

Today, I want to share the most vulnerable episode of my entire life.

When I was 27, I had been through an eating disorder.

I remember spooning full jars of peanut butter every weekend until I felt sick enough to puke. I remember feeling so guilty that I could not get to sleep.

Worst of all, I remember feeling hopeless.

It all started with extreme diets aiming at improving my self-image, not feeling enough, and searching for constant approval.

Today, although not cured, I am 80% there. However, I am in a position where I can lead others away from what caused me and my family so much pain and what could have ruined my life for good.

I now see the light at the end of the tunnel

Why do humans diet, then?

A diet typically aims to reduce the amount we eat, and there are only three main ways to achieve this:

1. Cutting Calories: Eating less overall without paying attention to what or when we eat.

2. Restricting Certain Foods: Eating less of specific elements within our diet.

3. Time-Based Restrictions: Limiting when we eat, such as intermittent fasting.

Suggesting cutting calories permanently in older men might have negative effects, such as:

1. Increased risk of muscle loss (sarcopenia)

2. Weakening the immune system

3. Persistent feelings of hunger

However, our environment often encourages overeating due to the abundance of calorie-dense foods around us.

So, what's the solution?

For those who are overweight, cutting calories temporarily can be effective, focusing on consuming nutrient-dense foods while reducing overall calorie intake, again, temporarily.

But, should you cut out carbohydrates during this process? No

• It's important to consume carbohydrates based on individual tolerance and energy needs.

• Carbohydrates are our main source of energy, leading to the production of ATP (Your body’s energy currency) from glucose.

• Excess glucose can be stored in the liver or muscles as glycogen for immediate use or converted to fat for later use.

The key is to “time” carbohydrates

So, what should our diet look like? This is the 5-step framework I use:

How does this look like for someone weighing 90 kgs?

Caloric Intake

• Total Daily Energy Expenditure (TDEE): 2500 calories per day

• Caloric Deficit: 500 calories per day

• Daily Caloric Intake: 2000 calories per day

Protein Intake

• Recommended Range: 1.2-1.6 grams per kilogram of body weight

• For a 90-kilogram individual:

  • Minimum Protein: 108 grams

  • Maximum Protein: 144 grams

Fat Intake

• Recommended: 1 gram per kilogram of body weight

• Fat Intake: 90 grams

Carbohydrate Intake

Remaining Calories for Carbohydrates

• Total Calories from Protein: 432-576 calories

• Total Calories from Fat: 810 calories

• Total Calories from Protein and Fat: 1242-1386 calories

• Calories from Carbohydrates: 614-758 calories

• Carbohydrate Intake (grams): 154-190 grams

Fiber Intake

• Recommended Range: 30-40 grams per day

• Recommended Fiber Intake: 40 grams per day

This chart provides a concise summary of the daily macronutrient and fiber intake for someone following a 500-calorie deficit diet for 12 weeks

What to do after 12 weeks?

Reverse dieting

This serves to make the change permanent and avoid metabolic damage as well as permanent cutting calories (Which is the mistake I made).

All this will be covered at the end of this week alongside the 5 truths about your metabolism and how to stop it from slowing down as we age.

Until the next time!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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