How To Customize Your Diet

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Article-new, Articles, Body, Diet & Nutrition, Health & Wellness, Nutrition

Ready for the latest episode from Get-Fit-Guy?

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here's what we have from this week's episode “How To Customize Your Diet“.

Diets suck, which is probably why I’ve never written a diet book and also why I think most diet books are silly marketing ploys.


Simple: most diets simply involve a “one-size-fits-all” approach that paints an entire population with a broad nutritional brush, without taking into consideration genetic individuality, personal health history, nutrient, vitamin and minerals holes that need to be addressed, etc.

Take the currently popular “ketogenic” diet for example. This very high-fat, very low-carb diet is championed by enthusiasts as the perfect way to lose weight, enhance cognition, increase endurance and beyond. And it does indeed work for these goals (for enhanced endurance, I personally followed a strict ketogenic diet for years while racing Ironman triathlon, and occasionally use ketosis as a brain-boosting strategy on mentally difficult days).

But when reviewing the bloodwork and biomarkers on the lab tests of my clients and people for which I do health and nutrition consults – notably people who are following one of these ketogenic diets – I’ve witnessed concerningly high levels of LDL cholesterol (skyrocketing over 400), along with high triglycerides (which can be a risk factor for heart disease and serious liver issues) and high inflammation. How could this be?


Want to know how? Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you'd like to see me write, leave your ideas in the comments section below.

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5 thoughts on “How To Customize Your Diet

  1. Michael Clay says:

    General question regarding intermittent fasting-

    I’m thinking about restricting my eating from 10-6 daily. The only thing I currently eat outside of those hours is a bowl of plain oatmeal with almond milk and blueberries. Will cutting this meal out be beneficial?

    Thanks in advance!

  2. Ryan says:

    Hey Ben –
    I am a professional athlete who has a little over three months to make muscle mass gains before the season commences and it is about maintenance and recovery, not gaining.

    I have seemingly conflicting information through multiple sources of your advice. You have said (in a video) you need to eat 3x your BMR (Basal Metabolic Rate) if you want to gain serious weight. You have also recommended staying within a 20-65-15 carbs-fat-protein ratio, with 30-50-20 for a long weekend workout and 20-50-30 for a hard weight training and running day.

    My issue is that when I follow these guidelines, my protein intake is 251g, 335g, and 503g respectively, all being WAY higher than your maximum recommended 0.78g per pound of body weight. Also, the carbs are off the charts compared to what you say is healthy. This being said, even my fats are very very high!

    The basis of my question is, if I am trying to reach over 6,000 calories (3 times my BMR, as you recommended) is it healthy to overload my protein and carbohydrate intake higher than is healthy? I’m worried about my nitrogen balance, insulin control, and the amount of free radicals that will be introduced to my body (also issues you included with too high of protein and carbohydrate intake, as per your book).

    I want to gain as much mass as possible as I am sitting at 205 pounds and 7.4% body fat beginning a grueling strength training program, but don’t want to sacrifice my health.

    Please help me clear up this issue if possible! I want to have my diet locked down before beginning the program

    Thanks Ben!

  3. Natalie says:

    Do you have any advice from slimming calves and how to exercise them without making them larger or more muscular?

    1. Yes! Read the book at as I have a whole protocol in there for that exact type of thing!

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