Keto Meal Sizing: How Much To Eat And Why

The ketogenic diet is a low-carb, high-fat diet that can help with weight loss and improve health. To achieve ketosis, the body needs to burn stored fat for energy instead of carbohydrates. This means that the majority of your calories should come from healthy fats, with moderate protein intake and minimal carbohydrates.

To determine your ideal meal size on the keto diet, you need to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Your BMR is the number of calories your body burns at rest, and it can be calculated using your gender, age, height, and weight. Your TDEE includes your physical activity level and tells you the total number of calories burned in a day.

Once you know your TDEE, you can adjust your calorie intake depending on your weight goal. If you want to maintain your weight, keep your calorie intake the same. To lose weight, create a calorie deficit, and to gain weight, create a calorie surplus.

After determining your calorie intake, you can calculate your macronutrient needs. For the keto diet, your macros should be around 5% or fewer carbohydrates, 70-80% fat, and 20-30% protein.

There are keto calculators available online that can help you determine your BMR, TDEE, and ideal macronutrient intake based on your personal information and goals.

How much fat should I be eating?

The keto diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and reduced risk of certain diseases. On a keto diet, you should eat more grams of fat per day than either carbohydrates or proteins.

On a keto diet, you should be eating upwards of 120 grams of fat daily, with some people choosing to consume a little bit more for extra satiety. The majority of your calories (70-80%) should come from healthy fats.

Some scholars believe that you should eat one gram of protein for every kilogram of body weight and just 10 to 15 grams of carbs. The rest of the daily calorie count should be attributed to healthy fats.

You may want to eat an average of 70 to 80 percent of your total daily calories from high-fat foods—about 144-177 grams of fat on a daily basis if you’re following a 2,000-calorie diet.

Some experts place the ideal percentage of daily calories from fat a little bit lower. For example, some cite that you should get about 55 to 60 percent of your daily calories from fat (122 to 133 grams of fat per day on a 2,000-calorie diet).

When on a keto diet, stick to whole fatty foods as opposed to junk food or convenience food. Here are some examples of healthy fats to include in your diet:

• Avocados and avocado oil
• Olives and olive oil
• Fatty nuts including almonds, walnuts, and Brazil nuts
• Oily fish (often purchased in tins)
• Seeds including pumpkin and sesame seeds
• Flax seeds and flaxseed oil

Saturated fat cannot easily be avoided on keto, and in fact, it turns out that saturated fat from animal sources has been wrongly demonized. You should avoid artificially created trans fats, however, as studies show these come with health risks.

What are the best sources of fat?

The keto diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and a reduced risk of certain diseases. On the keto diet, 70-80% of your calories should come from fats, with the remaining calories coming from a moderate protein intake.

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy monounsaturated fatty acids and provide a good dose of fibre, essential vitamins, and minerals. Avocado oil is rich in anti-inflammatory monounsaturated fats and has a high smoke point, making it ideal for stir-frying and searing.

Nuts and Nut Butter

Nuts and nut butters are great sources of unsaturated fats, plant-based protein, and fibre. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. Just be sure to choose nut butters without added sugar.

Seeds

Flax seeds, chia seeds, and hemp seeds are excellent sources of omega-3 fatty acids, fibre, and plant compounds that may reduce inflammation and prevent chronic conditions. They can be easily added to smoothies, salads, soups, or used in baking.

Fatty Fish

Salmon, tuna, sardines, and mackerel are fatty fish that are rich in high-quality protein and heart-healthy omega-3 fats. Certain types, like salmon, also provide a good dose of vitamin D. Fatty fish is associated with a reduced risk of heart disease and is recommended by the American Heart Association.

Olive Oil

Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet. It is rich in anti-inflammatory monounsaturated fats and can be used for light sautéing, dressings, or drizzled over cooked meats or vegetables.

Coconut Oil

Coconut oil is a popular keto fat source because it is a natural source of medium-chain triglycerides (MCTs), which are easily absorbed and used by the body. MCTs may aid in weight loss and make it easier to transition into ketosis.

Full-Fat Greek Yogurt

Although it contains some carbs, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. It is a great source of beneficial bacteria, which promote healthy digestive function.

How much protein should I be eating?

Protein is one of three macronutrients that provide calories. The other two are carbohydrates and fat. Protein is essential for muscle repair and growth, and it also helps to slow down digestion, keeping you feeling fuller for longer.

Generally, people following a keto diet need anywhere from 20 to 30 per cent of their calories from protein. According to ketogenic diet experts Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD, the most ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). They recommend sticking to a target range of 1.2-2.0 g/kg body weight, depending on your lifestyle. For instance, if you are a male who lifts heavy weights often, you may want to eat at the higher end of the protein range, while a smaller female who doesn't do much weight lifting may do better at the lower end.

One concern that many people on keto have is that eating too much protein may kick them out of ketosis by increasing their blood sugar and insulin levels. While this could theoretically happen if you eat enough protein, it's unlikely. However, this effect may be more common in people with type 1 diabetes.

People on keto may easily slip into a pattern of low protein intake because high-fat foods can be filling on their own. On a short-term basis, you may not notice any side effects or complications of low protein intake. However, an inadequate protein intake over time could lead to several problems, including muscle mass loss, appetite changes, weight gain, delayed wound healing or injury recovery, and fatigue.

There are several keto-friendly foods that are rich in protein. These include:

• Meats: beef, chicken, pork, fish/shellfish, etc.
• Eggs: chicken eggs, quail eggs, duck eggs, etc.
• Dairy: cheese, plain Greek yoghurt, cottage cheese
• Nuts and seeds: peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, sesame seeds, nut/seed butters
• Protein supplements: protein powders, protein shakes

Tips for Getting Enough Protein on Keto

• A piece of meat the size of a deck of cards is roughly 20 grams of protein. Most people will need at least 60 grams of protein per day, so aim to include at least a "deck of cards" worth of meat at each meal.
• Spreading protein intake evenly throughout the day is the easiest way to meet your goals.
• Nuts, seeds, and cheese can easily boost your protein intake.
• Meat and protein powder are the easiest ways to significantly increase your protein intake.
• For more exact numbers, a food scale is a worthwhile investment.

Protein may slightly increase blood sugar levels through a process called gluconeogenesis, especially in people with type 1 diabetes. However, in mixed eating patterns that contain carbohydrates, protein can actually help to reduce blood sugar spikes by slowing down digestion.

What are the best sources of protein?

When following a keto diet, it's important to remember that it's not just about eating high-fat foods. You also need to ensure you're getting enough protein, and that it's coming from the right sources.

Beef

Beef is a great source of protein and is rich in important nutrients such as iron, zinc, and B vitamins. Opting for grass-fed varieties can also help increase your intake of healthy fats, including omega-3s. Ground beef, burgers, and steaks are all good options to include in your keto diet.

Eggs

Eggs are an easily accessible and versatile source of complete protein. Pasture-raised eggs, in particular, have been found to contain higher amounts of omega-3 fatty acids and antioxidants. Enjoy them scrambled, boiled, or as part of a crustless quiche or frittata.

Fatty Fish

Salmon, tuna, mackerel, and other fatty fish are excellent sources of high-quality protein and essential omega-3 fatty acids, which have anti-inflammatory properties and promote heart health. Include fatty fish in your meals a couple of times a week, paired with non-starchy vegetables.

Nuts and Seeds

Nuts and seeds, such as walnuts, chia seeds, flax seeds, pumpkin seeds, almonds, and macadamias, are high in fat, fiber, and other important nutrients. They're also good sources of calcium, iron, and disease-fighting antioxidants. Just be mindful of your portions, as these foods can be high in calories.

Tofu

Tofu is a versatile, plant-based source of protein that also provides a good amount of calcium, manganese, and copper. It's a great option for those following a plant-based keto diet. Try adding tofu to curries, stuffed peppers, or lettuce wraps.

Turkey

Turkey is a lean protein source that's low in carbs and high in selenium and vitamin B. It's a versatile option that can be added to skillets, stir-fries, salads, wraps, and casseroles. Just be sure to avoid heavily processed or breaded varieties, as these can be high in carbs.

While these are some of the best sources of protein for a keto diet, it's important to remember that getting too much protein can actually hinder your body's ability to reach ketosis. This is because excess protein can be converted into glucose, which can increase your blood sugar and insulin levels. Therefore, it's recommended to get about 10-20% of your daily calories from protein sources.

How many carbs can I eat?

The number of carbohydrates you can eat and remain in ketosis depends on several factors, including your age, gender, body goals, and activity levels. Generally, it is recommended to keep your carb intake to 5% or fewer of your total calories, which typically works out to be around 30 grams of net carbs per day. However, this number can vary between 20-50 grams of net carbs per day depending on your individual needs and goals.

To determine your ideal carb intake, you can use a keto calculator that takes into account your specific circumstances. These calculators can help you find the exact amount of carbs, fat, and protein you need to reach your goal weight through the ketogenic diet. They consider factors such as your gender, age, height, weight, activity level, and body fat percentage to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).

It is important to note that the keto diet is not just about reducing carb intake but also involves increasing your consumption of healthy fats. Typically, the keto diet follows a macro ratio of 5% or fewer calories from carbohydrates, 70-80% of calories from healthy fats, and 20-30% of calories from protein.

When following the keto diet, it is crucial to avoid foods that contain large amounts of carbohydrates. This includes sugary foods, grains, starches, most fruits, beans, legumes, root vegetables, low-fat or diet products, unhealthy fats, alcohol, and sugar-free diet foods. Instead, focus on whole, single-ingredient foods such as meat, fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables.

In addition to reducing carb intake, the keto diet also requires moderation in protein consumption. This is because consuming high amounts of protein can lead to a spike in insulin levels and slow down your transition into ketosis. Therefore, it is recommended to keep protein intake to a moderate amount, typically around 10-20% of your total daily calories.

By following these guidelines and using keto calculators to determine your specific needs, you can effectively manage your carb intake and stay in ketosis while on the keto diet.

Frequently asked questions