The keto diet can be a very simple and easy way to find success with your nutrition goals once you’ve had the lingo down.
First, we need to have a general understanding of nutrition including macronutrients.
To get the full benefits of keto, you must restrict certain macros while increasing others.
The goal of this post is to give beginners a solid understanding of macronutrients, what ones to enjoy and what ones to avoid in the ketogenic lifestyle.
So let’s get started with what a macro or Macronutrient is!
What are Macronutrients?
Macronutrients are molecules our bodies use to create energy, rebuild your organs, and enable your metabolism to function. They are found in all foods in different amounts, which are measured in grams.
The three main macronutrients all foods are composed of are:
Proteins – 4 calories per gram
Carbohydrates – 4 calories per gram
Fats – 9 calories per gram
How to calculate Macros for Weight Loss
Before we go into the macronutrient ratio for the ketogenic diet, it’s important that you understand how weight loss works, no matter what nutrition protocol you’re following.
It is important to first know how macronutrients for weight loss works before we look at the ratios needed to be successful on the keto diet.
To lose weight, your body must burn more calories per day than you are eating (caloric deficit)
You need to have a calorie deficit of about 3500 calories to reduce 1 pound of body weight. So in terms of a deficit needed per day, you would divide 3500 by 7 days in the week. This equals 500 calories per day.
For example: If your body needs 2,100 calories to maintain your current weight, consuming 1,600 calories per day (a 500 calorie deficit) will result in 1 pound of weight loss per week. You can use many online macro calculators online to make to help with what your body needs to maintain current weight.
What are the Macros needed to achieve Keto?
To successfully reach a state of Keto your diet would have low amounts of carbohydrates, moderate protein, and high fat intake.
This means you must keep carbohydrates down to a minimum while consuming healthy fats and proteins for the bulk of your diet.
This is what the standard ketogenic diet macronutrient ratios look like:
Carbohydrates – 10% or less of total calories
Fats – 65% to 75% of total calories
Protein – 25% to 35% of total calories
With the ratios above in mind, you can now allocate your macros based on your calorie allowance goal.
To Calculate and track your macros is the fastest way to use Keto to lose weight, don’t leave anything to guesswork. With is approach you will turn your body into a fat burning machine.
Let’s go over each macronutrient and how they should be thought about on keto:
This is the macro you will watch the most. Most people on keto should stay under 30g net carbohydrates per day.
Net carbohydrates = total carbohydrates – fiber – sugar alcohols
How to calculate Carbs: If your total calorie allowance calories are 2,000, 5% of carbs means you should only consume 25g per day. This is calculated by multiplying 5% by 2,000 = 100. Then divide 100 by 4, because there are 4 calories per gram of carbs.
Protein should come mostly from animal meats, eggs, full-fat dairy, and other whole food sources.
How to calculate: If your total calorie allowance is 2,000, 25% of protein means you should consume 125g of protein. This is calculated by multiplying 25% by 2,000 = 500. Then divide 500 by 4 because there are 4 calories per gram of protein.
Fats will be the majority of your macro consumption on the keto diet. It’s important that you consume healthy sources of fat (good fates) and avoid vegetable oils and processed fats.
How to calculate: If your total calorie allowance is 2,000, 70% of fats means you should consume 155g of fats. This is calculated by multiplying 70% by 2,000 = 1,400. Then divide 1,400 by 9 because there are 9 calories per gram of protein.
The Key to making good Macro choices
Read labels and search out all hidden carbs. In future posts, we will answer some of the questions about these hidden carbs.