Simple Guide to Very Low Carb Diets - Shelby Starnes

A simple guide tovery low carb dietsFeel better, look better, function better, perform bettershelby starnes

A simple guide tovery low carb dietsFeel 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

1

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 factorsgenetics and

environmentinterplaying with each other.

By genetics, Im talking about not only your height or the

color of your eyes and hair but also your unique

biochemistry. In particular, Im referring to your hormones

the chemical messengers in your body that govern all of its

processes. By environment, Im 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 dont master your bodys hormones, they will master

you.

Hormones are your bodys 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 youll experience the results

almost immediately.


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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 hunter-

gather ancestors really only consumed fiber (from

vegetables, fruits, and tubers) as a carbohydrate source. It

wasnt 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 youve found that

you dont 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 dont 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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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 cant 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 isnt

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 isnt

achieved.

Keeping insulin levels low also helps regulate appetite and

keeps you feeling better. Without carbs in your diet, you

wont 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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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 its zero carbread 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

(its 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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6 oz. chicken breast (cooked measure)

1 oz. walnuts


1 scoop whey isolate and 1 scoop micellar casein

(mixed in water)

2 tbsp all-natural peanut butter


7 oz. yellowfin tuna steak

1 oz. almonds


5 oz. top round steak (cooked measure)

1 tbsp extra virgin olive oil


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:


2 whole eggs

scoop whey isolate (mixed in water)


3 oz. chicken breast (cooked measure)

20 almonds or other nuts (medium sized)


scoop whey isolate and scoop micellar casein

(mixed in water)

1 tbsp all-natural peanut butter


4 oz. yellowfin tuna steak

20 almonds or other nuts (medium sized)


3 oz. top round steak (cooked measure)

2 tsp extra virgin olive oil



N

di

m 2 whole eggs11

scoop micellar casein (mixed in water)

ote: There is no specific post-workout meal listed. On this

et, there is no post-workout carb meal or even any specific

eal. Just have one of the normal meals after your workout.

A whey/casein

shake with some

peanut butter is

what I typically

have because its

easily transported

to the gym and can

be quickly

consumed (without

any gastrointestinal

discomfort)

immediately after

training.

Too many

vegetables will add

too manyA client of mine after a successful VLCD

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carbohydrates to this diet, so its best to keep their

consumption low. Dont 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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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. Calorie-

free drinks are fine though. There isnt any need for a binder,

so there isnt any maltodextrin.

The skinny on refeeds

To sustain intense training and serve as a metabolic kick-

start, 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. (Its 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

isnt 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 Ive 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


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with very fast metabolisms will be able to go quite a bit

higher. Youll just have to experiment and see what works

best for you. Youll know your refeeds are too big (and/or too

frequent) if your fat loss isnt progressing as it should.

To make sure youre fully glycogen depleted, it is usually

advised that you wait to refeed until youve 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), youll 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 dont binge and your metabolism handles it well.

Again, youll need to experiment, monitor, and adjust to keep

progressing toward your goals.

One more notehave your refeed meals replace the normal

last meal of the day on whatever day you have them. This

will ensure you dont 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 3consecutive meals Every fifth day

815% 0.75 g carbs X body weight* X 2consecutive meals Every seventh day

15% and up 0.75 g carbs X body weight* X 1meal Every seventh day

*Body weight in pounds


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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

bodys 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 wont 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, 12 lbs of fat loss per week is perfect*.

Much faster than that and youll be risking muscle loss and

much slower than that and youll drive yourself nuts dieting

forever. The first week or two of dieting will typically produce

more weight loss (often 35 lbs, depending on the

individual), mainly because youre dropping a lot of water

weight during that time.

*For larger individuals (350 lbs and up), a rate closer to 35

lbs is a better weekly average. For smaller individuals (125

lbs and down), shoot for 0.51 lbs per week.


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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 cant produce, so they

must be obtained from your diet. There are two types of

essential fatty acidsomega 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 its 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 23

g of evening primrose oil

Multivitamins

Because fruits and vegetables are minimized on this diet, its

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 200400 mg of

EGCG, one to three times per day (pre-cardio and pre-

workout 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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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 youre consistent with how you

measure though, they will work just fine.

Protein

18 g protein:

2 oz. (63 g) chicken breast (cooked measure)

2 oz. (56 g) eye of round steak (cooked measure)

1 oz. (49 g) top round steak (cooked measure)

cup egg whites (raw measure)

scoop (70 cc) whey or casein isolate protein

powder

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22 g protein:




cup egg whites (raw measure)

1 scoop (70 cc) whey or casein isolate protein powder

28 g protein:




1 cup egg whites (raw measure)

1 scoop (70 cc) whey or casein isolate protein

powder

30 g protein:






powder


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35 g protein:






powder

40 g protein:






powder

50 g protein:





2 scoops (70 cc) whey or casein isolate protein

powder

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60 g protein:






powder

70 g protein:






powder

Fats

3 g fat:

tsp all natural peanut butter

tsp healthy oil (olive, flax, walnut, safflower)

3 fish oil capsules or other encapsulated fats (make

sure theyre 1000 mg each)

6 almonds or other nuts (medium-sized)


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5 g fat:

1 tsp all natural peanut butter

1 tsp healthy oil (olive, flax, walnut, safflower)




8 g fat:






10 g fat:






15 g fat:

2 tbsp all natural peanut butter

1 tbsp healthy oil (olive, flax, walnut, safflower)

cup almonds or other nuts (medium-sized)

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20 g fat:



cup almonds or other nuts (medium-sized)

25 g fat:


5 tps healthy oil (olive, flax, walnut, safflower)

cup almonds or other nuts


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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 its 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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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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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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ContentsIntroductionThe BasicsCardio & TrainingSupplementationProtein & Fat Tables for Common Diet FoodsShopping ListAdditional ResourcesAbout the Author

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Simple Guide to Very Low Carb Diets - Shelby Starnes