Keep in mind that the carb-stacking diet that’s listed is one you would gradually move to, as around 2,000 calories is the lowest level for safe, healthy fat loss (that total is around 1,700 for a woman). We’ll have more on how to gradually reduce your calories for continuous fat burn in the next chapter. At this point understand that it’s not enough to get the right macronutrient P E restages and stack your carbs. You also have to create a calorie deficit—expend more energy than you take in—to lose X-tree LEAN 19 fat.
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Also keep in mind that your body is always adapting to that deficit, which requires gradual calorie reduction—up to a point. Your next questions may be, “So how many grams of carbs do I need?” That ideal amount is activity dependent—as is the P E restages of protein and fats you should eat.
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For example, the body stores 300 to 400 grams of glycogen (carbs). The amount of carbohydrates you should eat each day depends on how much you burn.
If you lift weights and/or perform cardio, you may need to eat up to 200 grams of carbs in a 24-hour period to replenish what you burned and keep your body functioning norm a l l y, but probably no more than that. Any amount you take in above what you burn is considered excess e n e ray and can be stored as body fat. (Remember, your body also stores carbs as body fat if you eat too much at one sitting. Keep your meals small and frequent.)
And if you do zero intense glycogen-burning activity (couch potato), your carb intake should be significantly lower, as what you take in that isn’t used for immediate energy will be stored as—you guessed it—ugly body fat.
Think of carbs as energy for activity, but also consider that you need fruits and vegetables for health, so you can’t restrict them too much. You can, however, eat them when your metabolism is highest, like before noon and after your workout, and eat only enough to partially fuel between-meal activity so your body is forced to dip into its body fat stores.