What Should Your Macros Be on a Keto Diet?

Macros are the nutrient ratios that you adhere to whenever you get on a low carb or keto diet. Typically, most keto dieters follow a plan that allows between 60-75% fat grams, between 15-30% protein grams and between 5-10% grams of carbs according to the total number of calories consumed.

One thing you need to know is that most people track their net carbs, not their total carbs.

Tools like MyFitnessPal will automatically track your total carbs, but you can use Chrome Extensions like Tamper Monkey to get the net carbs calculated within MyFitnessPal.

Net carbs are when you take the total carbs and subtract the dietary fiber from it. The fiber won’t negatively affect you, so it’s a non issue when calculating your macros to track.

If you buy low carb packaged foods, they’ll often have the net carbs listed on the front of the package.

Slim Fast High Protein shakes, for example, have 6 total carbs. But when you subtract the 5 grams of dietary fiber, it means the drink has a total of 1 net carb.

If you’re extremely athletic, then you might want to go on the higher end of the carb intake – the 30 grams, as opposed to 20. But that’s only because your body needs more fuel, so if you’re sedentary, stick to the 20 grams instead.

When you calculate the macro nutrients, you’ll want to think of the micronutrients that could impact your health, too.

These are the vitamins and minerals you need to ensure you get plenty of for your meals.

You can ensure this by choosing the right carbohydrates for your diet. Carbs are what your body uses for fuel, until you go into a state of ketosis and it begins burning fat instead.

You’d probably be shocked if you tallied up how many carbs you normally consume on a regular basis.

It’s not just sitting down with a bag of potato chips – it’s the hidden carbs found in ketchup, for example, that send your numbers soaring.

Choose leafy greens as your carbs so that you enjoy plenty of vitamins and minerals with your keto diet.

Don’t overload on the protein, because it can negatively impact your kidneys.

Stay at the right macro levels that allow your body the necessary protein to grow and heal tissue in the body.

The fats you choose will help energize your body and use the vitamins you take in. It will keep your hair and skin balanced and contribute to healthy cells.

Avoid trans fats and focus on healthy ones, like those found in avocados and salmon.

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How to Avoid Falling Off the Keto Diet Wagon

Whenever you go on any diet, the urge to quit is strong. After all, you’ve spent a long time nurturing bad eating habits. Choosing a highly restrictive diet like a ketogenic one is even harder for some people.

The key is to pick a diet plan that will work best for you. If you really want to lose weight fast and select a keto diet, then there are some things you can do to strategically prevent yourself from falling off the wagon and adhering to the diet until you reach your weight loss goals.

The first thing is to track everything. One of the biggest problems people have are the sneaky carbs that are in things like ketchup.

Tracking ensures you don’t accidentally knock yourself out of ketosis, get frustrated with a lack of weight loss, and quit.

Secondly, you should make sure you’re getting plenty of healthy fats. Your fat ratio should be between 60-75%, and it’s these fats that will create a satisfied feeling in your mind and stomach, preventing you from being struck with hunger, as happens on some low calorie plans.

Healthy fats include things like olive oil, butter, avocado and fats from a variety of meats. This isn’t the kind of plan where you have to avoid marbled meat – in fact, it will help you on a keto diet.

Being on a keto diet also helps curb your sweet cravings, if that’s an issue for you. This is what often causes people to quit a diet.

They ban foods from their meal plans. But on ketosis, you can make some sweet keto fat bombs for things like chocolate mousse made from cream cheese, real butter, fake sweetener, cocoa powder, and heavy cream.

For some people, cutting carbs means they start craving fruit that is now off limits because of the heavy carb count. Things like watermelon, peaches, pears and other fruit is loaded with carbs.

But all you have to do to keep on your keto plan and avoid quitting is learn which fruits are keto-friendly. For example, the berries are much better in carb count. You can have strawberries, raspberries, blueberries and blackberries in moderation.

Worst case scenario, before you completely quit, if you’re at your rock bottom and considering it, simply have one day of low carb instead of ketosis and then jump right back on ketosis again.

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 Cheers, Helene Malmsio

Related Reading: https://www.discoveryhub.net/keto-diet-tips.html

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