About The Diet E-book
“The WAYT-less® Diet” E-book grants you access
to many practical and delicious recipes for your diet!
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What to eat during the diet?
Macro targets
Carbs: 30 - 40 grams
Protein: 100 grams
Fat: 9 grams
Total Calories: Up to 800 calories.
Net carbs
Total Carbs - Fiber = Net Carbs
The term "net carbs" simply refers to carbs that are absorbed by the body. Whole foods contain naturally occurring fiber. Therefore, you can simply subtract the fiber from the total carbs to get the net carbs.
Example: 1 medium avocado has 17.1 grams of total carbs, 13.5 grams of which is fiber. 17.1 grams - 13.5 grams = 3.6 grams of net carbs.
Proteins
Your daily protein goal is not the same as your daily lean meat goal.
How much lean meat should you consume? 1 ounce of lean meat has about 7 grams of protein. 140 grams of protein divided by 7 is 20, so you should eat 20 ounces of lean meat per day.
Keep in mind that cooked meat weighs less than raw meat. For example, 4 ounces of raw chicken breast shrinks down to 3 ounces once it's cooked, so for best results, weigh the meat raw.
Loading days
You should eat between 1,500-2,000 calories per day for the first two days. The best types of food to consume on loading days are high-fat foods while keeping carbs to a minimum.
Examples: Steak, beef, pork, salmon, cheese, olives, olive oil, avocado, nuts, nut butters, butter, dairy, and seeds.
Suggested foods
Proteins
- · Egg Whites
- · Chicken breast
- · Turkey breast
- · Bison
- · Lean ground beef or steak
- · Beef round eye
- · All white fish
Snacks
- · Nuts
- · Flax seeds
- · Melba toast
Fruits
- · Green apples
- · Blackberries
- · Blueberries
- · Strawberries
- · Grapefruits
- · Oranges
Fruits
- · Green apples
- · Blackberries
- · Blueberries
- · Strawberries
- · Grapefruits
- · Oranges
Vegetables
- · Asparagus
- · Artichoke
- · Broccoli
- · Cabbage
- · Cauliflower
- · Celery
- · Cucumber
- · Zucchini
- · Lettuce
- · Peppers
- · Tomatoes
- · Onions
- · Spinach
- · Summer squash
Condiments
- Vinegar
- Lemon/lime juice
- Homemade chicken/beef/vegetable broth
- Salt
- Pepper
- Paprika
- Rosemary
- Basil
- Parsley
- Thyme
- Cilantro
- Saffron
- Ginger
- Coconut oil
- Garlic powder/cloves
- Bay leaf
- Oregano
- Red chili pepper