The Simple Carb Solution
THE NEXT LEVEL: Athletes and active popultaions
First off, if you are still an adolecence or a child, i do NOT recomend fasting. You are still growing and need all the food you can eat. With that said, I do not recomend fasting to in season athletes either. When you wake up, feel free to eat some carbs as you NEED them much more than the rest of us. So that just leaves those of us who are active.
Im talking about those of us who are strength training in the gym 3+ days a week and maybe doing cardio/conditioning on the days in between. Im talking about those who are ingaging into intense glycogen depleating workouts week after week. Im not talking about those who attend a piladies class twice a week. Those people need to follow the plan on the previous page. But for the few who are training (hard) this is for you.
For all who are not in season athleates I will still recomend potential fasting, though you may eat carbs before, durring, or after your training.
The last thing you want is to enter a catabolic state where your body is eating its own muscle tissue for energy. I say this beause diffrent people train at diffrent times of the day. If you train in the early morning, feel free to eat a banana or a cup of rice afterwards so that you can temorarily refill liver glycogen and recover from that session. the same goes for early afternoon training if you so desire. Though i still recomend you save the majority of your carbohydrates for dinner, im just saying that you can be a little more flexible if you are regualarly training. Preferably your training will come before your dinner.
For active popultions and athletes multiply your bodyweight by 14 and eat 35% of your calories from protien, about 20 - 25% from fat, and the rest from carbohydrates. These numbers will change and differ if you have goals of fat loss or mass gain. But a general rule is 10-12 times bodyweight for fat loss, and 14-16 times for mass gain (if these goals apply to you). I would recomend your primary macronutriant be carbohydrates as well. Due to this, your intake of diatary fat must be governed and kept in check, as eating to much fat while on a higher carb diet will result in fat gain. Which is never good.
For further reading, I would recoment purchesing "The Truth About carbs" by nate miyaki, "The Paleo Diet" by Dr. Lauren Cordain, and for anyone getting very serious "The Renegade Diet" by Jason Ferruggia. All of which will further your knowlege.