Calculating diet percentages
Clean carb restricted means any meat, fish, veggies (except potatoes) and fat is fair game but processed foods (lunchmeat, ready made dinners) are off the menu or used very very sparingly. Also a note of caution about dairy. Add it slowly and in moderation. It causes a lot of people to gain.
Or, just use the food list provided.
The ratio you want to shoot for is 60%fat 25% protein and 15% carbs. The best site I have found for tracking this is myfitnesspal.com
Choose custom and hit continue then change the percentages to reflect your goal. Your calorie goal should be between 1600 and 2500 in phase 3. If you do not eat enough and especially enough fat you will start to gain!
Or you can do the math.
Decide your total calories for the day. Start with at LEAST 1600 and you need to go UP not down if you are not losing.
Net Carbs: Multiply 15 by the total number of calories a day (1600 +) then divide by 4. This is the grams of net carbs per day.
Fat: Multiply 60 by the total number of calories a day (1600 +) then divide by 9. This is the grams of fat per day.
Protein: Multiply 25 by the total number of calories a day (1600 +) then divide by 4. This is the grams of protein per day.