Choosing A Diet Plan That's Best For You

In your journey to a healthier you, selecting the right intermittent fasting (IF) approach is pivotal. Two options stand out: the MFT Diet and Macros + Intermittent Fasting. Let's break them down to help you find the one that suits your lifestyle and goals best.

For this part of planning your transformation, we are going to be choosing between two styles of Intermittent Fasting. The MFT Diet or Macros + Intermittent Fasting. Let’s break it down to see which one will work best for you and your lifestyle.

I created the Metabolic FastTrack diet after years of counting macros and trying out just about every other diet that is out there. I was always able to get in amazing shape with macros and fasting mixed but at some point I just wanted it to be easier and less time-consuming. I was tired of having to count every day and cut out most of the fun things I enjoyed on weekends. With the MFT diet, you live life fairly strict Monday-Friday but on Friday and Saturday you enjoy cheat meals, dessert, and alcohol and it gives an incredible break.

Most importantly... YOU DO NOT HAVE TO WEIGH OR COUNT YOUR FOOD.

This is for someone who both has discipline and would like to have more variety in their diet on a day-to-day basis. With this diet, we follow the IIFYM method and mix it with intermittent fasting where you will feed in an 8-hour window.

IIFYM stands for "If It Fits Your Macros." It is a flexible dieting approach that focuses on meeting specific macronutrients (carbohydrates, proteins, and fats) targets for optimal nutrition and body composition. Instead of strict meal plans, IIFYM allows individuals to eat any type of food as long as it fits within their prescribed macronutrient ratios. This approach emphasizes the importance of overall calorie and macronutrient balance rather than restricting certain food groups. IIFYM enables dietary flexibility and can be personalized to different goals such as weight loss, muscle gain, or maintenance.

Here are the nutrition protocols that are going to allow you to transform.

Men or women that have 5-15 lbs of fat to lose.

500 calorie deficit. Take body weight in pounds and multiply by 15. Subtract 500 calories. This is your calorie intake on the cutting protocol.

No need to adjust calories as you lose weight. As long as fat loss is going smoothly, you can follow that calorie intake to get as lean as you want.

The most important thing is getting locked in right away on the calories. Keep your diet super simple, eat the same thing almost every day. Same meal to breakfast, same late-night snack, and a few dinner options to hit cals. Getting locked in is crucial. For the first 3 weeks of the program, keep the diet as simple as possible. On this protocol, the goal is to lose 3-4 lbs of body fat each month (0.75-1 lbs per week). This will result in getting 2% more lean each month. 8% leaner after 4 months. If you’re at 16% then that’s 8% in four months.

People who want to lose 4-5 lbs of fat and gain some strength and muscle.

200 calorie deficit. Take body weight in pounds and multiply by 15. Subtract 200. This is your calorie intake on the recomp protocol. This is great if you want to take fat loss slower and focus on sharpening up. The goal should be to lose 1.5-2 lbs per month, increase strength, and drop body fat by 1% per month.

Men or women that have 20-30+ lbs of fat to lose.

600 calorie deficit based on goal weight. The more fat you have to lose, you can handle bigger calorie deficits since you have more fat availability. Leptin levels are higher with higher body fat. When leptin is elevated you can handle bigger calorie deficits without negative effects.

Take goal bodyweight x 15. Then subtract 600.

Let’s say you are 220 lbs and your goal is to get down to 190 lbs. Use 190 x 15 = 2,850. Subtract 600 = 2,250. This is your calorie intake for aggressive fat loss. Should lose 1.5-2 lbs per week easily. If you are very hungry on this calorie intake then do goal bodyweight x 15 and subtract just 400. This should be no problem.

To find your goal body weight, take your height in inches and multiply it by 0.45. This is your ideal waist measurement (belly-button level). So if you’re 6’0 tall your ideal waist measurement is about 32.5” (72” x 0.45). Now to lose one inch on the waist you have to cut around 5 lbs.

So let’s say that you have a 38.5” waist. You have to cut about 6” off your waist. 6 x 5 lbs per inch is about 30 lbs. So let’s say you are currently 210 lbs. Well, you’re going to have to cut down to 180 lbs. So 180 lbs is your goal weight.

Men or women who are lean and want to pack on pure muscle.

200-calorie daily surplus. Take bodyweight in pounds and multiply by 15 then add 200. If you’re 160 lbs then that’s 2,400 cals + 200 = 2,600 cals per day. If weight is not going up by 2 lbs per month then increase calories by another 200 cals. But remember, muscle growth is mostly about signaling, and getting stronger in the gym.

Choose whichever method or try each for a week to see which one is easier for you to follow. We have a FREE Macro Calculator in the app you can use as well as guides on each approach.