The exercises I recommend are:. The author promises you can eat whatever you like without regaining weight if you follow his rules - one day a week, follow the same all-protein diet as in Phase 1, eat three tablespoons of oat bran a day and walk for 20 minutes daily and never take elevators or escalators. This means skipping breads, cookies, muffins, cakes, etc.
Too little carbs will results in using other macronutrients as energy which is also bad. The difference in calories based on weight and gender is to account for the fact that heavier people and men get more calories because they have more muscle mass. I don.