lifehack.guide

Resistant starch is a type of starch that “resists” digestion, functions similarly to soluble fermentable fiber and making you feel full longer.

Examples of naturally occurring resistant starch
Food	Serving size (1 cup is ≈227 grams)	Resistant starch (grams)	grams per 100 grams (%)
Banana flour, from green bananas	1 cup, uncooked	42–52.8	~20.9 (dry)
Banana, raw, slightly green	1 medium, peeled	4.7
High amylose RS2 corn resistant starch	1 tablespoon (9.5 g)	4.5	47.4 (dry)
High amylose RS2 wheat resistant starch	1/4 cup (30 g)	5.0	16.7
Oats, rolled	1 cup, uncooked (81.08 g)	17.6	21.7 (dry)
Green peas, frozen	1 cup, cooked (160 g)	4.0	2.5
White beans	1 cup, cooked (179 g)	7.4	4.1
Lentils	1 cup cooked (198 g)	5.0	2.5
Cold pasta	1 cup (160g)	1.9	1.2
Pearl barley	1 cup cooked (157 g)	3.2	2.03
Cold potato	1/2" diameter	0.6 – 0.8
Oatmeal	1 cup cooked (234 g)	0.5	0.2

1. This diet is not recommended for people who regularly exercise and/or do laborious work. 
2. This diet will work best for people with sedentary lifestyles, slow metabolisms and high bodyfat levels. 
3. It is recommended that after you reach your desired bodyweight or bodyfat level, you should resume a natural/conventional diet so as to not compromise your health.
4. This diet is based on eating 20% of your daily calorie requirement through protein; which are the building blocks of your body.
5. In this diet; the body is forced to use your body fat for its energy needs while it only gets nutrients from the highly restrictive diet.
6. Eat once or twice a day in a 4hour eating window. Thus having a 20hour fasting time per day for men (16hrs for women).
7. Also, a cheat day is allowed once every week to speed up your metabolism; adding 1000 additional calories to your diet in one meal eaten through fast digesting carbohydrates.
8. First, find your "Conventional" total calories requirement here. (Example = 2500 calories).
9. Now find the amount of protein calories; this is 20% of your total calories. (Conventional Example = 1000calories*20% = 200 calories).
10. Divide the protein calories number by 4, this is the amount of protein you need to eat in a day. (Conventional Example = 200calories/4calories = 50g Protein).
11. Now find the amount of fiber calories; this is 5.6% of your total calories. (Conventional Example = 140 calories). 
12. Most Fiber being difficult to digest or indigestible doesn't significantly add to your total calorie intake of the day.
13. Divide the fiber calories number by 4, this is the amount of fiber you need to eat in a day. (Conventional Example = 140calories/4calories = 35g Fiber / day).
14. Eating Fiber, Resistant Starch and Protein will help you feel fuller throughout the day, even though you aren't really eating any/much fats or carbohydrates.
15. Remember to get enough enough electrolytes, omega-3, minerals, vitamins, phytonutrients, etc. from superfood no/low calorie supplements or natural sources.
16. By eating ~1000cal 6 days a week and ~2000cal once a week. Thus, you are only taking in 8000cal/week. 
17. On a conventional diet, you would be taking in 2500cal everyday; this is equal to taking in a total of (2500cal*7days) = 17500cal/week. 
18. On this highly restrictive diet you will only be taking in (8000/17500) ~45% of your conventional total calorie requirement. This is (17500-8000=9500calories) lesser. 
19. 1 kilogram of bodyfat equals 7777calories. Also, 1 pound of bodyfat equals 3535calories.
20. Our body carries 10% of additional water with every molecule of bodyfat. So when you lose bodyfat, you also lose the additional 10% waterweight. 
21. So it can be concluded that due to eating 9500 lesser calories than required; So every week your body will burn (9500/7777=~1.22kg bodyfat) or (9500/3535=~2.68lb bodyfat) and 10% of accompanied water = 0.122 Kg or 0.268 lb of waterweight.
    
    
22. In conclusion, on this diet, you will lose at least:
    1.35Kg (~3pounds) bodyweight / week;
    7.65Kg (~17pounds) bodyweight / month;
    92Kg (~200+pounds) of (excess) bodyweight / year. 

Portable, Healthy, and Value for money healthy snacks and food you should buy at your nearest Superstore if you don't know-how/want to cook or are going traveling/camping:

BEVERAGES

• regular (black) tea
• green tea
• coffee
• water
• yoghurt

• oranges
• cranberries (welch)
• pineapple (muncheros)
• papaya (muncheros)
• peach slices (so natural)
• apple slices (so natural)
• banana slices
• blueberries
• pumpkin puree

CANNED/FROZEN MEATS

• canned tuna
• canned salmon
• frozen pollack
• frozen tilapia

PANTRY STAPLES

• vinegar (white, apple cider)
• extra virgin olive oil
• coconut oil
• mustard (yellow, deli, brown)
• ketchup

High Nutrition SNACKS

• Nuts Mix (Imperial - Antioxidant, Nut, Energy)
• Trail Mix (Tropical)
• Whole grain bread
• Dark chocolate
• Hard-boiled eggs
• Protein bars
• peanut butter

HIGH CARB/SUGAR SNACKS

• raisins
• popcorn kernels
• dried prunes
• milk chocolate
• crackers (animal/graham)

1. Type of training/exercise,
2. Intensity of training/exercise,
3. Frequency of training/exercise,
4. Current body composition, and 
5. Weight loss goal.

The following Harris Benedict formulae are used to account for the calories burned during exercise/physical activities:

Maintaining Average Muscle Mass -

1. BMR x 1.200 for no exercise (low-intensity activities and leisure)
   sedentary lifestyle throughout the week @ 30-50% MH
2. BMR x 1.375 for light exercise (leisurely walking, golfing, house chores)
   3-4 days/week for 30-50 minutes/session @ 50-60% MHR

Maintaining Ideal Muscle Mass -

1. BMR x 1.550 for moderate exercise (moderate exercise/sports)
   3-5 days/week for 30-60 minutes/session @ 60-70% MHR
2. BMR x 1.725 for intense exercise (hard exercise/sports)
   6-7 days/week for 45-60 minutes/session @ 70-85% MHR

 Over Workout (Overstresses the Body) -

1. BMR x 1.900 for the extreme exercise (heavy manual labor/lifting, endurance/sports athletes)
   6-7 days/week for 90+ minutes/session @ 85-100% MHR

Bottom line -

1. Most of us today are living a sedentary lifestyle throughout the day, so for the most of us our daily calorie requirement is BMR x 1.2. 
2. If you wish to lose bodyfat while without exercising, i.e., while continuing your sedentary lifestyle, check out this article.
3. If you want to increase your muscle mass to its ideal levels, you should at least moderately exercise every alternate day, by performing High-Intensity Interval Training (HIIT) &/or Bodyweight Training (BWT).
4. This moderate exercise routine pushes our daily calorie requirement to BMR x 1.55, which is 22% higher than the calories required for a sedentary lifestyle.
5. This moderate but efficient exercise is near prefect, as it results in the maximum physical & mental benefits, with the least investment of time & effort, when compared to other exercises.
6. If you exercise more than (3-6 days/week for 30-60 minutes/session) in any way at all, you are not actually building "muscle fibers", you are instead doing one of the following:
   
   1. Burning your muscles for energy to be used during the extra workouts,
   2. Increasing the sarcoplasm in your muscles and not actually increasing your muscle strength,
   3. Taxing your whole body into stress by forcing it to work more than it effectively "needs" to,
   4. Increasing the probability of injuries, as, your body is being forced to work at a rate higher than its rate of repairing itself.

Note -If you are doing sports or if your job requires the extra physical work from you, its "OK" as long as its beneficial for your career, family, and other things that may be more important to you.

Reference -
http://www.bodybuilding.com/fun/calorie-know-how-get-equation-right-to-get-results.htm

1. Calories - See this link to calculate your daily calorie requirement.
   
   
2. Macronutrients:
1. Protein -
   Stays in the stomach for 1.5-6hrs (3x times longer than Carbohydrates)
   (~20%) of your total calorie intake for all diets
   *except* a low-protein diet advised by your doctor for medical issues related to high protein intake.
2. Carbohydrates - 
   Stays in the stomach for 0.5-2hrs (3x times shorter than Protein)
   Ketogenic/Carnivore Diet: (0%-5%) of your total calorie intake.
   Normal/Other Diets: (5%-55%) of your total calorie intake.
3. Fat - Slowest digestion rate at only 10g/hour.Ketogenic/Carnivore
   Ketogenic/Carnivore Diet: (75%-80%) of your total calorie intake.
   Normal/Other Diets: (25%-75%) of your total calorie intake.
   
3. Water -
   33ml per kg of body weight (0.5 oz per lb of bodyweight).
   Men should consume ~3 liters of water each day.
   While women need to take in ~2.2 liters per day.
   
   
4. Omega 3 -
   EPA + DHA - 0.5g to 5g (also depends on age and gender). 
   If you are getting your Omega 3's from fish, do not fry or cook the fish in a pan,
   ONLY boil or bake your fish at a maximum temperature of 200C = 390F
   
   
5. Nutrients: Vitamins, Minerals, Polyphenols, etc.-
   Details here.
   
   
6. Fiber -
   It is a type of low/zero calorie carbohydrate that curbs hunger.
   14g per 1000kcal of your total calorie intake (amount to ~30g/day)
   Types of fiber: 
   Insoluble Fiber (contains Prebiotics - 5g/day), 
   Soluble Fiber,
   and 
   Resistant Starch
   
   
7. Probiotics - 
   1 million colony-forming units (CFUs) (minimum).
   Includes microorganisms like:
   Lactobacilli (like Lactobacillus acidophilus and Lactobacillus GG),
   Bifidobacteria (like Bifidobacterium bifidus, and
   Some yeasts (like Saccharomyces boulardii).

1. Fasting - Feeding time consists of a maximum of 4 Meals eaten only during-between "Afternoon and Evening".
   Men - 16 hours fast, 8 hours feeding.
   Women - 14 hours fast, 10 hours feeding.
2. Fast Digesting Carbohydrates are to be had only Post-Workout.
3. Some produce is most nutritious uncooked or steamed while some need to be heated to bring out the best in them.
4. Everything on this list should be eaten in moderation to avoid unwanted side-effects of over-consumption.
5. Taking isolated nutrients through supplements is not "always" a good idea, however in the case of deficiencies eat nutritional supplements after having a meal for their better absorption.
6. All food should be organic, local, fresh, whole and raw.
7. Keep your diet Dairy-free, Gluten-free, Legume-free, Junk-free, and free of Packaged-Processed foods as much as possible.
8. All non-vegetarian food should be from wild or free grazing animals.
9. All food containing/grown using; Pesticides, Synthetic Fertilizers, Sewage sludge, Genetically modified organisms (GMO) and Ionizing radiation should be avoided.
10. Your diet should be a balanced combination of the Paleolithic diet, Ketogenic diet, and the Mediterranean diet to maximize lean muscle mass, decrease body fat, increase immunity, promote longevity and prevent the onset of diseases.

1. Sweetener - Stevia, Monk Fruit (natural zero-calorie sweetener)
2. Alcohol - Red Wine (1-3 glasses) (125ml-375ml) (4.2oz-12.7oz)
3. Vegetables & Salads - Preferably green/cruciferous, slow digesting & low in starch (20g/kg of body weight) (0.33 oz/lb of bodyweight)
4. Fruits - Mostly low glycemic, low in starch, Maximum serving of 2 per day
5. Fats - Coconut Oil and Ghee for cooking/heating, Olive Oil for all other purposes. 
6. Seeds & Nuts - Flaxseeds (ground), Walnuts & Almonds (soaked), Cashews
7. Eggs - 2 yolks (maximum), whites as per protein requirement 
8. Meat - Animal organs & 1/3rd serving of fish, (remaining meat as per protein requirement)
9. Miscellaneous (for health & taste) - Green Tea, Coffee, Lemons, Garlic-Ginger, Apple Cider Vinegar, Ayurvedic Blends, Spices-Herbs, Pickles, Cheese, Yoghurt, Dark Chocolate (at least 70%+ Cocoa), Wild Honey (Non-transparent, Muddy).