The Jibosky Diet is an optimized lifestyle diet that harnesses key concepts of intermittent fasting, and macro-nutrient timing with increased protein and decreased fat intake. To master this new lifestyle, one will have to educate themselves on how food works and understand the key concepts behind the 6 main principles of the Jibosky Diet. It works great for maintaining body weight, weight loss, and lean muscle growth (also known as lean bulking and BODY RECOMPOSITION)

FUN FACTS ABOUT CALORIES

A calorie is the unit measurement for the energy released from the food we eat.
“The “calorie” we refer to in food is actually kilocalorie. One (1) kilocalorie is the same as one (1) Calorie (upper case C). A kilocalorie is the amount of heat required to raise the temperature of 1 kilogram of water one degree Celsius.” https://www.nutrition.gov/faqs

This diet plan is perfect for those who have struggled with dieting in the past and for those who were never able to get it right. Unlike conventional diet plans, which may prove seasonal and unsustainable, the Jibosky Diet aims to provide a set guideline on what, when, and how to eat in order to fully maximize one’s metabolism as well as “correction guidelines” to get your diet back on track after every cheat meal.

The principle behind this diet can be combined with virtually any diet plan / type. It allows you to eat what you want under strict guidelines and in moderations but you may want to consult your doctor for better clarity before embarking on a dieting journey due to individual health needs. It is important to check where your body is in terms of nutrient levels you may need more vitamins and minerals.

JIBOSKY DIET: GENERAL RULES

• Identify your body type. Different body types respond differently to macro-nutrient levels so @CoachJibbz has modified macro-nutrient ratios for all body type(ectomorph, mesomorph, and endomorph). You can take this a step further by building your diet around your blood type.
• Maintain a minimum 12-18 hour fast period daily. This means, waiting 12-16 hours between your last meal of the day and your next meal. This might mean having breakfast at 2 PM rather than 8 AM.
• Reducing fat intake as much as possible. Foods like cookies, milk, processed meats, and large quantities of nuts can easily push you over your daily fat intake threshold
• Protein-rich Dinner with reduced carbs and fat if not removed completely. It’s important to go to bed with a light meal or a healthy protein snack rather than a full meal so your body is protein to repair itself and your body is mobilized into fat metabolism (lipolysis) a lot quicker.
• Being mindful of your calorie chart. Understanding your “Base Metabolic Rate” (BMR) and the estimated caloric values of your current dieting and eating habits and learning to limit them based on your fitness and weight goals. It may help to know macro-nutrient calorie conversions 1g of carbs, protein, and fat is 4, 4, & 9 kcal.
• Identify your daily minimum protein intake. Consuming a healthy amount of protein will not only help you to build more muscle but also help you reach a state of satisfaction quicker when eating smaller amounts of protein-rich food because proteins help to reduce your level of ghrelin. the hunger hormones!

Fat/Weight Loss Diet Optimization.

• Reducing calorie intake by 500C below basic metabolic rate, BMR
• Longer fasts periods. (14-18 hours)
• Increased cardiovascular exercise (cardio)
• Increasing protein intake and limiting your fat intake

Lean Muscle / Body Re-composition Diet Optimization

• Increasing calorie intake by 200C above basic metabolic rate, BMR
• Minimum fasts periods. (12-16 hours)
• High-intensity interval training (HIIT) & Resistance Training
• Spot reduction through moderate but minimal cardiovascular exercise (cardio)
• Increasing protein intake and limiting your fat intake
• Ingesting a minimum of 20g of protein immediately after a workout and again 2 hours before bedtime.

Common Dieting Mistake

• generally speaking, most dieting mistakes can be corrected by simply doing more cardio after eating past your calorie diet (eating too much) and extending / adjusting your fast period based on your last meal especially if you miss your eating window.

Reference:

• https://www.nutrition.gov/faqs
• 7 Years of Nutrional Studies & Biochemistry
• A few Years being a gym rat since 2015 and learning from mentors and that great oracle we call GOOGLE! (aka the digital collective awareness)