It’s difficult to build muscle and burn fat without adequate sleep—seven hours a night, preferably eight. Sleep is when most of your hormones, such as growth hormone and testosterone, are released. Fatigue, on the other hand, undermines your ability to eat right and train hard, thus raising your level of body fat. When you’re exhausted, your brain doesn’t know whether it’s sleep-deprived or starving for glucose, so it naturally craves sugar , which is what causes late-night cravings when you’re tired. Without adequate sleep, you’re sabotaging your efforts to build muscle and burn fat.
Fat intake should hover around .25 grams per pound of bodyweight or 20-30% of total calories. However, on low carbohydrate days it would be wise to increase your healthy fat intake slightly. This will ensure your hormone levels will stay steady and will supply you with ample energy for your grueling workouts. On the low carb days simply increase your fat intake by 50%. Remember that one gram of fat has over twice the amount of calories of carbs, so a little goes a long way. For example, if you had half of an avocado on a salad, now on low carb days you will eat 3/4 of an avocado.