Mark Hallman

Counting​ ​calories​ ​is​ ​one​ ​of​ ​the​ ​most​ ​fool-proof,​ ​surest​ ​ways​ ​of​ ​losing weight,​ ​but​ ​it’s​ ​not​ ​the​ ​most...​ ​“attractive”​ ​way. It​ ​involves​ ​calculating​ ​your​ ​calorie​ ​burn,​ ​planning​ ​out​ ​your​ ​meals,​ ​and then​ ​adjusting​ ​that​ ​based​ ​on​ ​your​ ​rate​ ​of​ ​weight​ ​loss. For​ ​the​ ​average​ ​person,​ ​that’s​ ​a​ ​lot​ ​of​ ​unnecessary​ ​complications,​ ​on​ ​top of​ ​the​ ​already​ ​stressful​ ​modern​ ​lifestyle. Studies​ ​have​ ​shown​ ​calorie​ ​counting​ ​diets​ ​to​ ​be​ ​ineffective​ ​in​ ​the​ ​long term,​ ​because​ ​of​ ​reasons: 1)It’s​ ​psychologically​ ​stressful 2)Heading​ ​out​ ​to​ ​eat​ ​is​ ​a​ ​death​ ​sentence​ ​for​ ​fat​ ​loss.​ ​Even​ ​if​ ​they​ ​provide nutritional​ ​info​ ​for​ ​their​ ​meals,​ ​they​ ​are​ ​notoriously​ ​inaccurate,​ ​so​ ​that goes​ ​out​ ​of​ ​the​ ​window. 3)Most​ ​people​ ​underestimate​ ​how​ ​much​ ​they​ ​eat​ ​and​ ​overestimate​ ​how much​ ​they​ ​exercise. So,​ ​how​ ​do​ ​we​ ​avoid​ ​these​ ​problems,​ ​while​ ​still​ ​managing​ ​to​ ​effectively lose​ ​weight? The​ ​solution​ ​lies​ ​in​ ​following​ ​scientifically​ ​proven​ ​eating​ ​guidelines​ ​that when​ ​followed,​ ​will​ ​lead​ ​to​ ​weight​ ​loss. What​ ​is​ ​“ad​ ​libitum”​ ​dieting? Simply​ ​put,​ ​“ad​ ​libitum”​ ​dieting​ ​means​ ​eating​ ​until​ ​you’re​ ​full. At​ ​first,​ ​you​ ​may​ ​think​ ​this​ ​is​ ​a​ ​horrible​ ​way​ ​to​ ​diet. If​ ​you​ ​eat​ ​till​ ​you’re​ ​full,​ ​you​ ​will​ ​definitely​ ​gorge​ ​on​ ​huge​ ​amounts​ ​of​ ​food to​ ​become​ ​satiated.​ ​That​ ​is,​ ​unless​ ​you​ ​adhere​ ​to​ ​specific​ ​eating(and drinking)​ ​guidelines​ ​to​ ​make​ ​“ad​ ​libitum”​ ​dieting​ ​work​ ​for​ ​you. The​ ​goal​ ​is​ ​to​ ​induce​ ​as​ ​much​ ​satiety​ ​as​ ​possible,​ ​so​ ​you​ ​eat​ ​less​ ​calories, therefore​ ​losing​ ​weight. The​ ​guidelines Here​ ​are​ ​the​ ​basic​ ​guidelines​ ​if​ ​you​ ​just​ ​want​ ​to​ ​get​ ​to​ ​the​ ​scoop,​ ​detailed explanations​ ​are​ ​listed​ ​below​ ​for​ ​every​ ​entry. 1)Every​ ​meal​ ​should​ ​include​ ​an​ ​adequate​ ​amount​ ​of​ ​protein. 2)Use​ ​intermittent​ ​fasting.​ ​Drink​ ​black​ ​coffee​ ​and​ ​sparkling​ ​water​ ​to​ ​ease hunger. 3)Eat​ ​multiple​ ​servings​ ​of​ ​vegetables​ ​a​ ​day 4)Drink​ ​water​ ​before​ ​every​ ​meal. 5)Avoid​ ​sugar(not​ ​all​ ​the​ ​time) 6)Choose​ ​from​ ​a​ ​list​ ​of​ ​high​ ​volume,​ ​highly​ ​satiating​ ​foods(list​ ​below). 7)Use​ ​certain​ ​supplements(optional). 8)Don’t​ ​drink​ ​your​ ​calories(except​ ​protein​ ​shakes). 9)Eat​ ​on​ ​small​ ​plates. 10)Eat​ ​slowly​ ​and​ ​mindfully 11)Make​ ​sure​ ​you​ ​get​ ​quality​ ​sleep 12)Keep​ ​your​ ​food​ ​choices​ ​simple Every​ ​meal​ ​should​ ​include​ ​an​ ​adequate​ ​amount​ ​of protein. One​ ​of​ ​the​ ​reasons​ ​people​ ​count​ ​calories​ ​and​ ​macros​ ​is​ ​to​ ​make​ ​sure​ ​they get​ ​in​ ​high​ ​amounts​ ​of​ ​protein. The​ ​thing​ ​is,​ ​you​ ​don’t​ ​need​ ​to​ ​eat​ ​as​ ​much​ ​protein​ ​as​ ​you​ ​think. Menno​ ​Henselmans​ ​did​ ​an​ ​amazing​ ​article​ ​that​ ​digs​ ​through​ ​a​ ​plethora​ ​of studies​ ​to​ ​prove:​ ​there​ ​is​ ​normally​ ​no​ ​advantage​ ​to​ ​consuming​ ​more​ ​than 0.82g/lb​ ​(1.8g/kg)​ ​of​ ​protein​ ​per​ ​day​ ​to​ ​preserve​ ​or​ ​build​ ​muscle​ ​for natural​ ​trainees. There​ ​is​ ​only​ ​one​ ​advantage​ ​to​ ​exceeding​ ​that​ ​amount:​ ​protein​ ​is incredibly​ ​satiating,​ ​and​ ​satiety​ ​is​ ​the​ ​main​ ​goal​ ​of​ ​ad​ ​libitum​ ​dieting. That’s​ ​why​ ​I​ ​recommend​ ​to​ ​include​ ​protein​ ​in​ ​every​ ​meal.​ ​I​ ​typically​ ​like​ ​to cook​ ​massive​ ​amounts​ ​of​ ​chicken​ ​at​ ​the​ ​start​ ​of​ ​the​ ​week,​ ​and​ ​include that​ ​in​ ​every​ ​meal.​ ​Or​ ​you​ ​could​ ​just​ ​add​ ​a​ ​protein​ ​shake. Intermittent​ ​fasting Look,​ ​Intermittent​ ​fasting​ ​is​ ​not​ ​magic.​ ​It​ ​does​ ​not​ ​increase​ ​your metabolism​ ​or​ ​magically​ ​make​ ​you​ ​lose​ ​fat.​ ​If​ ​you’re​ ​not​ ​in​ ​a​ ​calorie deficit,​ ​you’re​ ​not​ ​losing​ ​fat.​ ​Period. But,​ ​IF​ ​is​ ​a​ ​useful​ ​tool​ ​for​ ​achieving​ ​that​ ​calorie​ ​deficit. Basically,​ ​if​ ​you​ ​don’t​ ​know,​ ​IF​ ​includes​ ​“feeding”​ ​and​ ​“fasting”​ ​periods. During​ ​feeding​ ​periods(usually​ ​8​ ​hours​ ​during​ ​the​ ​day)​ ​you’re​ ​allowed​ ​to eat,​ ​and​ ​during​ ​fasting​ ​periods(usually​ ​when​ ​you​ ​sleep,​ ​plus​ ​time​ ​in​ ​the morning​ ​and​ ​evening)​ ​you​ ​don’t​ ​eat​ ​at​ ​all. The​ ​#1​ ​complaint​ ​of​ ​IF​ ​is​ ​of​ ​course​ ​hunger,​ ​and​ ​to​ ​be​ ​honest​ ​you​ ​will​ ​be hungry…​ ​during​ ​the​ ​first​ ​week​ ​or​ ​two. Your​ ​body​ ​as​ ​always​ ​will​ ​adapt​ ​to​ ​your​ ​eating​ ​schedule.​ ​I​ ​never​ ​get hungry​ ​during​ ​my​ ​fasting​ ​periods,​ ​sometimes​ ​I​ ​even​ ​prolong​ ​them​ ​if​ ​I’m busy​ ​with​ ​something​ ​or​ ​don’t​ ​want​ ​to​ ​eat. What’s​ ​the​ ​secret?Black​ ​coffee​ ​and​ ​sparkling​ ​water. While​ ​studies​ ​have​ ​shown​ ​decaf​ ​to​ ​be​ ​more​ ​effective​ ​at​ ​suppressing appetite​ ​than​ ​normal​ ​coffee,​ ​I​ ​and​ ​thousands​ ​of​ ​people​ ​can​ ​attest​ ​to black​ ​coffee​ ​helping​ ​curb​ ​appetite. Sparkling​ ​water,​ ​on​ ​the​ ​other​ ​hand,​ ​has​ ​a​ ​couple​ ​of​ ​studies​ ​backing​ ​up​ ​its appetite​ ​suppressing​ ​properties. Combine​ ​these​ ​two​ ​beverages​ ​and​ ​you’ll​ ​have​ ​no​ ​problem​ ​getting through​ ​your​ ​fasting​ ​period. The​ ​benefit​ ​of​ ​IF,​ ​is​ ​that​ ​it​ ​allows​ ​for​ ​a​ ​more​ ​flexible​ ​and​ ​enjoyable lifestyle. If​ ​you,​ ​let’s​ ​say,​ ​have​ ​a​ ​big​ ​family​ ​dinner​ ​coming​ ​up,​ ​you​ ​could​ ​fast​ ​up​ ​to the​ ​dinner. What​ ​you’ll​ ​find​ ​is,​ ​you​ ​won’t​ ​be​ ​able​ ​to​ ​eat​ ​as​ ​much​ ​food​ ​as​ ​you​ ​think​ ​you could,​ ​but​ ​you​ ​can​ ​still​ ​enjoy​ ​meals​ ​and​ ​desserts​ ​without​ ​ruining​ ​your progress. And​ ​no,​ ​you​ ​won’t​ ​lose​ ​muscle​ ​if​ ​you​ ​fast​ ​for​ ​that​ ​long. My​ ​personal​ ​way​ ​of​ ​fasting​ ​is​ ​to​ ​just​ ​skip​ ​breakfast​ ​and​ ​maybe​ ​fast​ ​again for​ ​about​ ​5​ ​hours​ ​after​ ​my​ ​first​ ​meal.​ ​The​ ​reason​ ​I​ ​do​ ​this​ ​is​ ​to​ ​get​ ​some protein​ ​before​ ​I​ ​go​ ​to​ ​sleep,​ ​as​ ​that​ ​has​ ​been​ ​shown​ ​to​ ​prolong​ ​protein synthesis​ ​during​ ​sleep. Eat​ ​multiple​ ​servings​ ​of​ ​vegetables​ ​per​ ​day I​ ​know​ ​I’m​ ​stating​ ​the​ ​obvious​ ​here,​ ​but​ ​vegetables​ ​are​ ​one​ ​of​ ​the​ ​best things​ ​you​ ​can​ ​eat​ ​on​ ​a​ ​diet.​ ​This​ ​comes​ ​down​ ​to​ ​two​ ​reasons: 1.They’re​ ​highly​ ​nutritious. 2.They’re​ ​low​ ​calorie​ ​and​ ​high​ ​volume. You​ ​might​ ​be​ ​surprised​ ​to​ ​hear​ ​that​ ​vegetable​ ​intake​ ​does​ ​affect​ ​your body​ ​composition. Green​ ​vegetables​ ​have​ ​a​ ​lot​ ​of​ ​nitrate.​ ​A​ ​high​ ​nitrate​ ​intake​ r​ educes​ ​the oxygen​ ​cost​ ​of​ ​submaximal​ ​exercise​ ​and​ ​can,​ ​in​ ​some​ ​circumstances, enhance​ ​exercise​ ​tolerance​ ​and​ ​performance. Other​ ​than​ ​that,​ ​they​ ​help​ ​in​​ ​red​ ​blood​ ​cell​ ​production,​ ​inflammation control,​ ​cortisol​ ​response​ ​mediation,​ ​oxidative​ ​stress​ ​response, cholesterol​ ​synthesis​ ​and​ ​more. Drink​ ​water​ ​before​ ​every​ ​meal A​ ​study​ ​in​ ​2009​ ​found​ ​that​ ​people​ ​who​ ​drank​ ​500ml​ ​of​ ​water​ ​before​ ​a meal​ ​ate​ ​40​ ​fewer​ ​calories​ ​than​ ​those​ ​who​ ​didn’t.​ ​Now,​ ​I​ ​know​ ​you’re thinking​ ​“40​ ​calories,​ ​that’s​ ​nothing!”. Let’s​ ​do​ ​the​ ​math.​ ​If​ ​you,​ ​let’s​ ​say,​ ​eat​ ​3​ ​meals​ ​a​ ​day,​ ​that’s​ ​120​ ​calories less​ ​every​ ​day,​ ​3600​ ​calories​ ​a​ ​month.​ ​Going​ ​by​ ​the​ ​3500​ ​calories=1 pound​ ​of​ ​fat​ ​rule(which​ ​is​ ​not​ ​precise​ ​but​ ​we’ll​ ​go​ ​with​ ​it)​ ​that’s​ ​an​ ​extra​ ​1 pound​ ​of​ ​fat​ ​lost,​ ​just​ ​by​ ​drinking​ ​some​ ​water​ ​before​ ​a​ ​meal. I​ ​think​ ​that’s​ ​worth​ ​it,​ ​no?(bonus​ ​satiety​ ​points​ ​if​ ​you​ ​drink​ ​sparkling water). In​ ​general,​ ​you​ ​should​ ​drink​ ​more​ ​water,​ ​for​ ​health​ ​and​ ​weight​ ​loss purposes. Avoid​ ​sugar While​ ​sugar​ ​does​ ​not​ ​directly​ ​make​ ​you​ ​fat,​ ​it​ ​is​ ​highly​ ​unsatiating, especially​ ​when​ ​found​ ​in​ ​beverages. That​ ​doesn’t​ ​mean​ ​you​ ​need​ ​to​ ​devoid​ ​yourself​ ​of​ ​sweet​ ​treats​ ​forever, just​ ​don’t​ ​eat​ ​them​ ​too​ ​often. Artificial​ ​sweeteners​ ​are​ ​also​ ​unsatiating,​ ​so​ ​while​ ​they​ ​may​ ​be​ ​a​ ​viable option​ ​for​ ​reducing​ ​your​ ​calorie​ ​intake,​ ​consume​ ​them​ ​like​ ​sugar, sparingly. List​ ​of​ ​high​ ​volume​ ​low-calorie​ ​foods I’m​ ​not​ ​saying​ ​the​ ​entirety​ ​of​ ​your​ ​diet​ ​should​ ​comprise​ ​of​ ​only​ ​these foods.​ ​Everyone​ ​is​ ​different,​ ​and​ ​everyone​ ​is​ ​satiated​ ​with​ ​different foods.​ ​Experiment,​ ​and​ ​use​ ​this​ ​list​ ​to​ ​get​ ​an​ ​idea​ ​of​ ​what​ ​you​ ​could include​ ​in​ ​your​ ​meal​ ​plan. -Vegetables -Fruit -Potatoes -Chicken(without​ ​the​ ​skin) -Soups(not​ ​really​ ​high​ ​volume​ ​but​ ​they​ ​fill​ ​you​ ​up) -Mushrooms -Popcorn(ideal​ ​for​ ​a​ ​snack) -Cod,​ ​tuna -Pork​ ​tenderloin -Beans -Egg​ ​white(for​ ​taste​ ​add​ ​one​ ​1​ ​whole​ ​egg) -Cottage​ ​cheese -Mozzarella -Greek​ ​yogurt Use​ ​certain​ ​supplements (optional) Supplements​ ​are​ ​not​ ​needed​ ​for​ ​a​ ​great​ ​physique,​ ​but​ ​certain​ ​ones​ ​can help: -Caffeine.​ ​Most​ ​of​ ​us​ ​drink​ ​a​ ​cup​ ​of​ ​joe​ ​to​ ​wake​ ​ourselves​ ​in​ ​the​ ​morning, but​ ​it​ ​has​ ​far​ ​more​ ​benefits​ ​than​ ​we​ ​think.​ ​It​ ​can​ ​improve​ ​our performance,​ ​increase​ ​fat​ ​oxidation(the​ ​burning​ ​of​ ​fat)​ ​and​ ​speed​ ​up​ ​our metabolism.​ ​Unfortunately,​ ​you​ ​become​ ​tolerant​ ​to​ ​its​ ​effects,​ ​so​ ​you need​ ​to​ ​cycle​ ​it. -​5-HTP​ ​is​ ​the​ ​precursor​ ​to​ ​serotonin,​ ​the​ ​neurotransmitter​ ​sometimes touted​ ​to​ ​be​ ​responsible​ ​for​ ​happiness​ ​and​ ​is​ ​a​ ​potent​ ​appetite suppressant.​ ​It’s​ ​recommended​ ​to​ ​take​ ​it​ ​with​ ​L-Tyrosine​ ​due​ ​to​ ​5-HTP depleting​ ​certain​ ​molecules​ ​that​ ​L-Tyrosine​ ​can​ ​replenish. -Synephrine​ ​has​ ​been​ ​shown​ ​to​ ​speed​ ​up​ ​your​ ​metabolism​ ​by​ ​about​ ​65 calories,​ ​and​ ​this​ ​effect​ ​can​ ​be​ ​improved​ ​to​ ​over​ ​180​ ​calories​ ​by​ ​pairing​ ​it with​ ​Naringin​ ​and​ ​Hesperidin.​ ​Salicin​ ​can​ ​also​ ​improve​ ​the​ ​effect​ ​of Synephrine​ ​by​ ​blocking​ ​certain​ ​molecules​ ​that​ ​hinder​ ​it’s​ ​effect. -Yohimbine​ ​is​ ​a​ ​naturally​ ​occurring​ ​substance​ ​found​ ​in​ ​plants​ ​and​ ​trees native​ ​to​ ​central​ ​and​ ​western​ ​Africa,​ ​and​ ​has​ ​been​ ​shown​ ​to​ ​help​ ​fat​ ​loss, and​ ​especially​ ​stubborn​ ​fat​ ​loss. -Epigallocatechin​ ​gallate​ ​is​ ​a​ ​molecule​ ​found​ ​in​ ​green​ ​tea​ ​and​ ​has​ ​been shown​ ​to​ ​increase​ ​fat​ ​loss​ ​by​ ​blocking​ ​certain​ ​enymes. -Forskolin​ ​is​ ​found​ ​in​ ​an​ ​Indian​ ​herb​ ​and​ ​can​ ​increase​ ​fat​ ​loss​ ​and testosterone. -Hordenine​ ​is​ ​a​ ​naturally​ ​occurring​ ​molecule​ ​in​ ​our​ ​body​ ​and​ ​helps​ ​in mobilizing​ ​fat​ ​cells. Don’t​ ​drink​ ​your​ ​calories (except​ ​protein​ ​shakes) Studies​ ​have​ ​shown​ ​that​ ​liquid​ ​food​ ​is​ ​substantially​ ​more​ ​unsatiating that​ ​regular,​ ​solid​ ​foods. This​ ​comes​ ​down​ ​to​ ​their​ ​digestion​ ​because​ ​they’re​ ​very​ ​easy​ ​and​ ​quick to​ ​digest. Now,​ ​of​ ​course,​ ​protein​ ​shakes​ ​come​ ​to​ ​mind​ ​when​ ​talking​ ​about​ ​this topic.​ ​While​ ​studies​ ​have​ ​shown​ ​them​ ​to​ ​be​ ​filling,​ ​I​ ​haven’t​ ​seen​ ​any studies​ ​comparing​ ​solid​ ​protein​ ​foods​ ​with​ ​liquid​ ​ones. Order​ ​a​ ​sample​ ​of​ ​protein​ ​powder​ ​and​ ​try​ ​it​ ​out​ ​for​ ​yourself. Eat​ ​on​ ​smaller​ ​plates This​ ​is​ ​a​ ​small​ ​psychological​ ​trick,​ ​that​ ​was​ ​demonstrated​ ​in​ ​a​ ​study​ ​to​ ​be effective. With​ ​smaller​ ​plates,​ ​come​ ​smaller​ ​food​ ​portions,​ ​thus​ ​reducing​ ​the number​ ​of​ ​calories​ ​you​ ​consume. Eat​ ​slowly​ ​and​ ​mindfully It​ ​takes​ ​about​ ​20​ ​minutes​ ​for​ ​your​ ​brain​ ​to​ ​register​ ​that​ ​you’re​ ​satiated, so​ ​why​ ​the​ ​hurry? Don’t​ ​eat​ ​while​ ​you’re​ ​watching​ ​TV​ ​or​ ​playing​ ​video​ ​games,​ ​chew​ ​slowly and​ ​savour​ ​every​ ​bite. Make​ ​sure​ ​you​ ​get​ ​quality​ ​sleep Insufficient​ ​sleep​ ​was​ ​declared​ ​a​ ​public​ ​health​ ​epidemic​ ​in​ ​2014,​ ​and rightly​ ​so.​ ​43%​ ​of​ ​Americans​ ​rarely​ ​get​ ​a​ ​good​ ​night’s​ ​sleep. Aside​ ​from​ ​the​ ​grogginess,​ ​sleep​ ​deprivation​ ​can​ ​result​ ​in​ ​many detrimental​ ​side​ ​effects​ ​to​ ​muscle​ ​growth​ ​and​ ​fat​ ​loss. Not​ ​getting​ ​enough​ ​sleep​ ​can​ ​result​ ​in​ ​55%​ ​less​ ​fat​ ​loss,​ ​60%​ ​more muscle​ ​loss​ ​and​ ​14%​ ​less​ ​testosterone. Getting​ ​enough​ ​hours​ ​of​ ​sleep​ ​isn’t​ ​the​ ​only​ ​important​ ​factor,​ ​you​ ​also need​ ​to​ ​get​ ​enough​ ​quality​ ​sleep.​ ​Here​ ​are​ ​a​ ​few​ ​tips: 1)Make​ ​sure​ ​you​ ​sleep​ ​in​ ​a​ ​dark,​ ​cool​ ​room. 2)Don’t​ ​stare​ ​at​ ​a​ ​screen​ ​for​ ​1​ ​hour​ ​before​ ​bedtime. 3)Create​ ​a​ ​relaxing​ ​pre-sleep​ ​routine. Keep​ ​your​ ​food​ ​choices simple Palatability​ ​is​ ​a​ ​food​ ​property​ ​that​ ​defines​ ​how​ ​tasty​ ​the​ ​meal​ ​is​ ​i.e.​ ​how much​ ​pleasure​ ​you​ ​derive​ ​from​ ​eating​ ​that​ ​meal. Obviously,​ ​higher​ ​palatability=more​ ​calories​ ​eaten. When​ ​you’re​ ​dieting​ ​you​ ​want​ ​to​ ​strike​ ​a​ ​balance​ ​between​ ​palatability and​ ​satiety.​ ​You​ ​want​ ​to​ ​make​ ​your​ ​food​ ​tasty​ ​enough​ ​for​ ​psychological reasons,​ ​but​ ​filling​ ​and​ ​healthy​ ​enough​ ​for​ ​physiological​ ​reasons. One​ ​of​ ​the​ ​major​ ​factors​ ​that​ ​increase​ ​palatability​ ​is​ ​having​ ​various​ ​food choices​ ​in​ ​your​ ​meals.​ ​The​ ​most​ ​common​ ​example​ ​is​ ​a​ ​buffet.​ ​When you’re​ ​at​ ​a​ ​buffet,​ ​you’re​ ​bound​ ​to​ ​eat​ ​more​ ​just​ ​because​ ​of​ ​the​ ​variety​ ​of food​ ​choices. Based​ ​on​ ​that,​ ​it​ ​would​ ​be​ ​useful​ ​to​ ​keep​ ​your​ ​food​ ​choices​ ​simple, choosing​ ​them​ ​by​ ​using​ ​the​ ​guidelines​ ​listed​ ​here. Final​ ​thoughts These​ ​guidelines​ ​will​ ​generally​ ​work​ ​on​ ​everyone,​ ​but​ ​there​ ​are​ ​some aspects​ ​of​ ​ad​ ​libitum​ ​dieting​ ​that​ ​vary​ ​from​ ​person​ ​to​ ​person. The​ ​most​ ​prominent​ ​one​ ​is​ ​the​ ​effect​ ​of​ ​carbs​ ​and​ ​fats​ ​on​ ​a​ ​person’s satiety.​ ​For​ ​health,​ ​you​ ​need​ ​to​ ​get​ ​25-30%​ ​of​ ​your​ ​calories​ ​from​ ​fats.​ ​The rest​ ​is​ ​up​ ​to​ ​you. Some​ ​people​ ​feel​ ​more​ ​full​ ​on​ ​carbs,​ ​and​ ​some​ ​people​ ​on​ ​fats.​ ​It’s​ ​up​ ​to you​ ​to​ ​test​ ​yourself. In​ ​the​ ​end,​ ​I​ ​think​ ​ad​ ​libitum​ ​dieting​ ​is​ ​the​ ​best​ ​way​ ​to​ ​diet. It’s​ ​flexible,​ ​easy​ ​to​ ​follow​ ​and​ ​it​ ​works. If​ ​you​ ​have​ ​any​ ​question,​ ​feel​ ​free​ ​to​ ​send​ ​me​ ​a​ ​message​ ​and​ ​I’ll​ ​get​ ​back to​ ​you​ ​as​ ​soon​ ​as​ ​possible.