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Other macronutrient ratios can be calculated based on your body composition and fitness goals, but this is the general outline for keto newcomers. I’ll show you the foods and maybe you can create a table for the meal with a breakdown of the food items, amount of each item, and amount of kcal, protein, fat and carbs in each item? Then, you spend 2 days eating a high amount of carbs (175-275 grams) on days you are more active. Carb cycling involves going back and forth between high-carb days and low-carb days. Carb cycling is a very strict diet used by serious athletes and bodybuilders who want to drop body fat, get more muscle mass, or store more carbs for long-haul exercise like a marathon. Your carb cycling plan will depend on several things, including your overall health and your exercise goals. There are three flavor combinations including a vegetarian option to choose from. There are three common errors made with a poorly-formulated low carbohydrate diet that can cause stomach and intestinal upset and diarrhea: sugar alcohols, too much protein, and the wrong source of dietary fats.

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