When I started GVT, I started with a 2400 calorie diet plan with 30% protein, 40% carbohydrate, and 30% fat. My weight went up and my body fat stayed about the same as measured by the Withings scale. A note on using any scale that measures body fat by conductivity…anything that’s not conductive is counted as body fat. So, one has to measure with consistency prior to consuming food and after excreting.
It seemed that things were progressing in the right direction. However, working at a startup requires brain power over time, consistently. With this mix, I would crash at about 2pm. It took me a few days to recognize I was under eating. As a result, I moved my calories up to 3000. Unfortunately, my body fat percentage went up. So I backed down to 2700. I was still massively sleepy so I changed the ratio to 30% protein, 30% carbohydrate and 40% fat. This looks like it’s working since body fat is stabilizing and I can work without crashing around 2 pm.