“If I go ‘Low Carb’ what will I eat?”
That’s one of the main questions I get asked by email.
I decided I would make a video to show how you can make simple switches that can turn you high-carb diet into a low carb / high protein one.
Sound good? Check it out and I’ll comment below. (sorry about the poor video quality).
Here’s the substitutions summarized:
* Potato replace with cauliflower
* Bread / tortillas replace with Mama Lupe’s Tortillas
* Chips/Fries replace with Celeriac (celery root) fries
* High carb sauces replace with sour cream & chive, mayonnaise, tartar sauce, roasted garlic Italian
* Chocolate bars & snacks replace with peperami (pork salami bar), string cheese, Go-Lower bars, pickled eggs
* Supermarket Peanut Butter replace with Natural Peanut Butter or other Nut Butters like Hazelnut Butter
* Crisps/Chips replace with Flavored Nuts
* Milk replace with Double/Heavy Cream with water
* Sugar replace with Splenda / Stevia
* Soda replace with Diet Soda sweetened with sucralose
Now get shopping and stay motivated!
Mark McManus
The Muscle Hacker is Mark McManus, a trainer committed to helping others build the body of their dreams. Mark is a naturally skinny guy who overcame the hardgainer's curse through years of research and personal experience. Whether you want to build new slabs of muscle or drop your body fat percentage to reveal 
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Hey Mark- great video, I’m just beginning the Anabolic Diet and these are awesome tips that I hadn’t known about before. I’m already craving mashed cauliflower.
Will you be doing podcasts soon? -J
Thanks for the vid Mark! These are some great ideas. I hope to see more videos in the future.
Thanks Jerry and and Brian, I appreciate your feedback.
Yes there’ll be more videos and podcasts coming in the future – stay tuned!
Mark
Mark,
Again putting out great info for all us natural lifters. Your video gave me more knowledge on fine tuning my diet that much more. I’ve been on the MANS diet for a little over a month now and my body fat has visibly dropped in that I now see more definition in my whole body. Keep up the great work and I look forward to future posts.
Hi I have a particular question about your M.A.N.S diet. I am 5 foot 6 inches and weigh 135 pounds. My question is that is there a certain amount or calculations for fat intake and protein intake during the 5.5 days of high fat and protein intake? The other question is that once the weekend starts, is there a certain calculation on how much carbohydrates I intake at a time?
And the last question I have is…since I am a typical runner, will there be anytime during the week where I can perform cardio? I would assume that the high fat intake would lead to somewhat heart problems. Me being parnoid forces me to think I need to do some kind of cardio to lower my cholesterol that I’ve built during the week.
Tam,
No there is no limit on fat. Your own level of satiety is your guide.
Read this article for the minimum amount of protein
http://www.musclehack.com/how-much-protein-is-needed-to-build-muscle/
No your carb level is completely unique. You need to watch your body and notice when it starts to lose definition, this is when you stop.
No you definitely won’t have heart problems eating a high fat/low carb diet, read this
http://www.musclehack.com/the-saturated-fat-cholesterol-myth-destroyed/
If anything, your heart-disease risk factors will improve
Mark
Okay so let’s see I wanna cut and I’m on your program. How would I achieve that?
To better clarify, let’s say I start out from 10 percent body fat and I want to even better lose more body fat. How would my diet change according to your program? Would I just keep eating high fats/low carbs…or would I change some kind of ratio of high fats/low carb/protein.
By the way, your program makes tons of sense, I just need more information about it! So far, I’m loving the program.
I finally made mashed cauliflower- man, is that stuff GOOD. Some salt, pepper, olive oil, cream, and a little parmesan cheese- awesome. I also made a blend of white and purple cauliflower- not quite as good, but the leftovers are really good baked with cheddar cheese on top. Great stuff. Thanks again Mark. -J
That sounds delicious Jerry!
I’ll have to try a little parmesan on mine too,
Mark
Hi Mark,
I was just wondering what the difference between supermarket peanut butter and natural peanut butter is.
Thanks, John
John, natural has no trans fat/hydrogenated oils in it.
Hey Mark thanks so much for putting this up. Since I’ll be starting the low-carb MANS diet next monday, these are very good tips. Seeing as I usually have regular peanut butter, mashed potatoes, and bread lots. I’ll have to make these changes so thanks.
Oh and one question. I usually have cereal at least once a day (for the fiber), and I was wondering if I should switch my normal milk for cereal to double/heavy cream?
Thanks
@Johnny. Yes, watered-down cream is better than milk for low-carb BUT cereal is out, unless you’ve found a low-carb cereal.
alright thanks man
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