Keto can be a very effective diet if you’re looking to lose weight, but since it works so differently from other dieting approaches, it can be hard to figure out exactly how much of which kinds of food to eat and in what combinations. Calculating macros can help you get your eating right on track so that you not only shed the pounds, but continue to feel great while doing so as well. Here are 10 ways to calculate your macros on a keto diet…
1) How many carbs do you consume?
The first step in calculating your macros is figuring out how many carbs you consume. The fewer carbs you eat, the more protein and fats you need. For example, if you want to maintain your weight, it’s recommended that you consume between 30-50g of carbohydrates per day.
Start by tracking what you eat for a few days and using an app like My Fitness Pal or Cronometer to calculate how much carbohydrate food and fiber is in each food item.
2) How Many Carbs Should You Consume?
A ketogenic diet is high in fat, low in carbohydrates, and moderate in protein. You should consume between 20-50 grams of carbohydrates per day. If you’re trying to lose weight, you can lower that number closer to the 20-gram mark. On the other hand, if your goal is performance or endurance, you may need more than 50 grams of carbs per day. So how do you know what your personal macro count should be?
3) What are Net Carbs?
Net carbs are the amount of carbohydrates in a food that are not absorbed by the body and can be used for energy. This means that you subtract the grams of fiber from the total carbohydrate content when calculating net carbs.
4) What is Dietary Fiber?
In general, dietary fiber is any component of food or food products that cannot be fully broken down by the human body. It’s typically classified as soluble or insoluble. Soluble fiber dissolves in water and can make stools softer and easier to pass through the digestive tract. Insoluble fiber does not dissolve in water and instead absorbs it, which helps push foods through your digestive tract.
5) How Many Fat Grams Do You Consume?
You should consume 70-75% of your calories from fat. You should also strive for 20-25% of your calories from protein and the remaining 5-10% from carbs. Once you have calculated what percentage of your diet is composed by each macronutrient, it’s time to figure out how many grams you will be eating per day.
For example, if 60% of my daily intake is coming from fat, then I need to consume around 100 grams of fats per day.
6) What are Saturated Fats and Polyunsaturated Fats?
Saturated fats are fats that are saturated with hydrogen. They’re solid at room temperature and can be found in meat, dairy products, and some plant-based foods like coconut oil.
Polyunsaturated fats are unsaturated fats that contain more than one double bond. They’re liquid at room temperature and can be found in corn oil, soybean oil, safflower oil, sunflower oil, and other vegetable oils.
7) Why Is Protein Important On The Ketogenic Diet?
One of the most important nutrients for the ketogenic diet is protein. Protein helps your body maintain and repair muscle mass, which aids in weight loss. On keto, you will be eating more fat and less carbs, so it’s important that you get enough protein.
8) How much Protein Should I Eat in A Day On A Keto Diet?
How much protein should you eat in a day on the keto diet? If you’re eating fewer carbs, you’ll need more protein. A good rule of thumb is 0.8g of protein per lean body weight or 1g of protein per kilogram. So for example, if you weigh 200 pounds and have 20% body fat (160 pounds), then your lean weight is 128 pounds and you would need about 56 grams of protein each day.
9) What if I consume too much protein on keto ?
If you consume too much protein, your body will turn the excess amino acids into glucose, which can kick you out of keto. Some people who start the keto diet find that they have an increased appetite and hunger, so it’s even more important to be aware of how many grams of protein you’re eating per day.
10) When Can I Consume Caffeine and Alcohol While On Keto?
Coffee, black tea, and green tea are excellent choices for low-carb beverages. Alcohol is also allowed within the first two weeks of the diet. After that, limit your intake to one drink per day. Keep in mind that alcohol can slow down weight loss and interfere with ketosis.