How to reach your ideal body weight

Why 60% Fat, 30% Protein, and 10% Carbs is the Only Viable Way to Reach Ideal Weight

Most diets fail because they attack symptoms, not causes. Weight loss is not about “eating less” or “burning more.” It is about controlling the body’s fuel system. There is only one formula that aligns perfectly with human biology: 60% fat, 30% protein, and 10% carbs.

1. Fat: The Master Fuel (60%)

Fat is not the enemy. It is the body’s original energy source. When fat dominates the diet:

• Energy stays stable for hours.
• Hunger reduces naturally without force.
• The body learns to burn stored fat, not just incoming food.
  Saturated and healthy fats (ghee, butter, coconut oil, MCT, animal fats) are the engines of long-term weight control.

2. Protein: The Builder and Protector (30%)

Protein is muscle insurance. Without enough protein, weight loss will eat away at lean tissue, leaving the body weak and slow. But excess protein is also a trap—when it crosses a threshold, it turns into glucose through gluconeogenesis, spiking insulin and stalling fat burning. The sweet spot is moderate protein: enough to preserve and build muscle, not enough to overload the system.

3. Carbs: The Control Lever (10%)

Carbs control insulin, and insulin controls fat storage. Every carb-heavy meal raises insulin, which shuts down fat burning and signals the body to store more. Limiting carbs to just 10% forces the body to stay in fat-burning mode. With insulin consistently low, stored fat finally becomes available as energy.

The Weight Loss Mechanism

• High fat = steady energy + fat adaptation.
• Moderate protein = preserved muscle + controlled glucose.
• Low carb = low insulin + unlocked fat stores.

This is not theory. It is the exact biological switch that determines whether your body burns fat or hoards it.

Why Other Ratios Fail

• High carb diets = constant insulin spikes, sugar crashes, fat storage.
• High protein diets = muscle may hold, but excess converts to glucose and stalls progress.
• Low fat diets = energy swings, hunger, cravings, eventual burnout.

The Only Sustainable Path

The 60/30/10 ratio is not a temporary hack. It is the only viable structure for sustainable weight loss and ideal body composition. It rewires the metabolism to work with biology, not against it.

Bottom line: If you want to reach and maintain your ideal weight, there is no shortcut around this ratio. High fat, moderate protein, and low carb is the only way forward.

Crafted by Randy Alstone!

Stay Alstoned!