This is information based on what is called the Body Opus Diet – that has been a diet plan designed for people who are not overweight. This was originally designed for people who wanted to get ripped beyond ripped and for those whose main concern is true fat loss and muscle preservation.
The Diet Overview
This is not a long term or particularly healthy diet. You really should talk to your medical practitioner first.
When you stop eating carbs, your body burns fat. Your body uses carbs for fuel. It uses the fuel it needs, and stores the rest as fat. Perhaps you store more fat than you think.
You don’t need to eat fat to gain fat, but you do need fat to burn fat.
Fat is hard to burn off once you packed it on and stored it into cells so your body wants to burn carbs first. Your body may also burn muscle tissue before it burns off fat to if you chose a poorly structured diet regime.
This diet is structured 62% fat, 32% protein, 6% carbs. It’s a really great way to get ‘stupid head’. Your brain needs carbs to function properly. If you try one of these diets you might not want to make any grand decisions or large purchases at that time.
1g fat is 9 calories, and protein and carbs are 4 calories each. You can calculate the percentages for foods yourself. Just multiply the fat/carbs/protein by that number (9/4/4) and then find the % that is of the total calories.
This particular style of diet dictates that you spend one full day eating carbs to refill the glycogen deposits in your muscles. It is common to gain weight after that one carb day, don’t panic, its only because one gram of glycogen is attached to four grams of water. So one or two pounds of your initial weight gain is only going to be water.
If you choose to follow this style of diet you might only want to weigh yourself once a week, and before your carb day.
How the diet works.
The science behind a Ketogenic Diet is based on that carbohydrates cause an insulin output in the pancreas. During a metabolic condition called ketosis, when your liver is out of glycogen and starts to produce ketones. When the body is fed fat and protein, it will use dietary fat along with body fat for energy with protein going towards repair.
A high carbohydrate, low-fat, reduced-calorie diet, there’s a point when some body fat is burned, but it can strip down precious body protein to convert to glucose for energy. During fat metabolism, there appears to be a protein-sparing effect.
To set up your diet, write down your lean mass weight. If you weigh 200, but have 20% body fat, your lean mass weight would be around 160 pounds. Multiply this by one, getting your grams of protein requirements for a day. Calculating one gram of protein/pound of lean mass. This is important in recovery from workouts, should you decide to add workouts, and enough nitrogen retention to keep muscle. Next, multiply by four, to figure out your protein calories.
The rest of your caloric requirements for the day should be mostly fat. Fat burns fat and provides a feeling of fullness, tastes great, and lowers blood glucose levels (lowering insulin and allow all the fat burning hormones to do their job).
During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and fat for energy.
Basically this diet is Sunday through Friday afternoon; you will follow a low carb diet outlined below. Eating fat and protein all day every day except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs.
The Types of Foods
Meats like beef, turkey, chicken, fish.
Fats in Olive oil, coconut oil, avocados, nuts (almonds, walnuts, pecans, sunflower seeds, macadamia nuts, coconut. Avoid cashews, pistachios, chestnuts), all-natural peanut butter.
Dairy products like feta, cheddar, cottage cheese, brie, blue cheese. It should be less than 2 carbs per serving.
Vegetables, lots of nutrient rich vegetables like spinach, broccoli, mushrooms, wild salad greens, sprouts, radishes, asparagus, green beans, bok choy.
Eggs, excellent eggs. One egg has 4.5g fat, 6g protein and 1g carbs. That comes out to about 59% fat, 35% protein and 6% carbs. They are almost the perfect food for this diet. As far as the cholesterol in the yolk goes – check with your medical advisor (like you did before you started this program) but the community is in disagreement whether the food derived cholesterol has much effect on the body produced cholesterol.
When choosing dressings, the low fat or 0 fat often have the fat replaced with sugar, salt, chemicals, or other icky stuff. Check the bottle. Closer to natural the better. Great food flavour can come from adding things like, dijon mustard, cayenne pepper, blue cheese dip, creamy caesar, balsamic vinegar, horseradish.
Pickles and olives are good too – just be sure they aren’t sweetened.
Foods You Shouldn’t Eat
Sugar, alcohol, or sweetened foods. Food chemicals or additives.
Weighing/portioning out food is a good habit to get into.
1. Mix 1 can of tuna with 2 tablespoons of olive-oil based mayo. Add salt, pepper and garlic powder to taste. Make mozzarella cheese chips by melting into a frying pan, browning slightly and let it cool. peel off pan and serve as ‘chips’
2. White fish fillets baked on a pan, with olive oil, add salt, pepper, and lemon juice.
3. Eat your greens. Spinach and wild greens mix. Add crumbled feta, chunks of grilled chicken, olives, and Caesar dressing.
4. 3 egg omelette with garlic, cooked in olive oil. Fill with spinach and cheese.
5. Cheeseburger from beef or turkey with garlic, cayenne and pepper. Top with cheese and Dijon.
1. 1-2 stalks of celery and 2tbsp peanut butter.
If you do decide to add exercise, you may need to eat more on exercise days. If you are low on carbs just do cardio like running, biking, elliptical, jogging, and maybe light weights. On carb loading days do a full body workout with heavier weights. Have a dense carb about an hour before your workout for extra energy.
This is just been a short outline of this style of diet and better detailed in the book BodyOpus by Dan Duchaine. There is another book which also researches this topic called The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner.