For the real numbers on the macros I have actually eaten:
Today I caught up on my NO Masterclass "homework!" and updated my Macros and Nutrient Reports. Since Feb 6th, I average 110 grams of protein, which is 42% of calories. Average calories 1062. Fat macro is 40 % with a Nutrient Score of 76% (good for a beginner, not leaderboard worthy). I have not given calories a thought as I enter my meals...except my birthday
so until now had no idea it was that low. The MC program focuses on nutrients, so I am eating more fish, chicken, egg whites!, less fatty beef, more vegetables, with that bomb of 0% yogurt, protein powder and berries.
Macros and Nutrient Scores are not anything to be concerned about in the DDF program, that is all about WHEN you eat, but these numbers have worked out for me in both DDF and now NO. The key to being able to eat this low amount of energy over the long term is having satiety from the nutrient dense food you do eat. I usually eat two meals about 5-6 hours apart. The data behind lowest calorie intake with two meals a day rather than OMAD is:
https://optimisingnutrition.com/how...-you-eat-a-day/ Like all ideas in DDF, it is presented as a short lesson..you can delve into it or not, incorporate it, or not.
PS: Mark Sisson's new book to be published March 9th is titled,
Two Meals a Day !
WHAT you eat is introduced about 10 days into DDF. There are General suggestions to consider upping protein by small amounts, protein earlier in the day, reducing carbs if post meal BG is still an issue, etc. but you can also sail through DDF only trying to determine the best Fasting window for you. Marty, like Dr Westman and Naiman, is not a fan of fasting longer than 24 hours.