Keto Diet Basics: Macros, Carbs, And Protein Explained

The keto diet is a weight-loss technique that has been used for medical reasons and is now popular with athletes and celebrities. It involves reducing your carbohydrate intake and increasing your fat intake, so that your body uses fat for fuel instead of carbohydrates. The keto diet typically consists of 75% fat, 20% protein and 5% carbohydrates. However, there are many different opinions about the right way to do keto, and little research to back up the varying methods. The number of carbohydrates, fats and proteins you should consume on the keto diet also depends on your fitness goals and activity level.

Keto diet: 75% fat, 20% protein, 5% carbs

The keto diet involves significantly reducing your carbohydrate intake and increasing your consumption of fats. Typically, on a standard diet, people consume around 50-55% carbohydrates, 20-25% protein and 20-25% fat. However, on a keto diet, the breakdown changes to approximately 75% fat, 20% protein and 5% carbohydrates.

For example, a woman who weighs 150 pounds and is moderately active should eat around 25 grams of carbs, 86 grams of protein and 189 grams of fat per day on the keto diet. This is a stark contrast to a standard diet and can be challenging to adjust to.

The keto diet is designed to promote ketosis, a state where the body uses fat for fuel instead of carbohydrates. This shift can result in weight loss and increased energy levels. However, it is important to note that the transition to ketosis can take some time, and individuals may experience an adaptation phase with symptoms like lethargy, headaches, nausea and fatigue.

The keto diet consists of high-protein and healthy-fat foods, including red meat, poultry, fatty fish, non-starchy vegetables, leafy greens, avocado, coconut oil, bone broths and plenty of water. It is important to note that the keto diet may not be suitable for everyone, including pregnant women, serious endurance athletes and individuals with certain medical conditions.

Calculating your keto macros can be done by determining your calorie intake and then breaking it down into the required percentages for fat, protein and carbohydrates. This ensures you are getting the right balance of nutrients while adhering to the keto diet's specific macro ratios.

Keto flu symptoms: headaches, nausea, fatigue

The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. Typically, carbohydrates are reduced to 20 to 50 grams per day, which is a drastic reduction that can come as a shock to the body. This shift may result in a collection of symptoms known as the "keto flu," which can include headaches, nausea, and fatigue.

The keto flu is not an official medical diagnosis, and there is limited research on the topic. However, it is a term used to describe the flu-like symptoms associated with beginning a very low-carbohydrate ketogenic diet. These symptoms arise as the body adjusts to operating with fewer carbohydrates and enters a state of ketosis, burning fat for energy instead of glucose.

Headaches are a common symptom of the keto flu. They may be related to temporary imbalances in energy sources, insulin, and minerals in the body. Additionally, the decrease in carbohydrate intake leads to a reduction in insulin levels, which can result in an increase in sodium, potassium, and water release in the urine, causing dehydration, which may also contribute to headaches.

Nausea is another symptom that some people experience during the keto flu. This may be due to the body's withdrawal from carbohydrates, similar to weaning off an addictive substance. It is important to note that nausea can also be a symptom of dehydration, so staying properly hydrated is crucial during the keto diet.

Fatigue is a prevalent symptom of the keto flu and can be attributed to the body's transition to using fat as its primary energy source. Usually, carbohydrates provide the body with energy in the form of glucose. When carbohydrate intake is significantly reduced, the body must adjust to burning ketones from fat instead, which can result in feelings of fatigue during the adaptation period.

To manage the keto flu, it is recommended to stay hydrated, replace lost electrolytes, get adequate rest, and ensure the consumption of proper amounts of healthy fats and a gradual reduction of carbohydrates. While these symptoms can be uncomfortable, they are typically temporary and should subside as the body adjusts to the new diet.

Counting keto macros: track calories, fibre intake, and net carbs

Counting keto macros is a challenging but rewarding endeavour. It involves tracking your calorie, fibre, and net carb intake to ensure your body enters a state of ketosis and starts burning fat for energy. Here's a detailed guide to help you understand and count your keto macros effectively:

Understanding Keto Macros

"Macros" or macronutrients include carbohydrates, protein, and fat. These provide all the calories in your diet and play unique roles in supporting your health and fitness goals. The standard keto diet typically aims for 70–75% fat, 20–25% protein, and 5% carbohydrates. However, there are differing opinions, with some suggesting a range of up to 20% carbohydrates, 10–30% protein, and 50–90% fat.

Calorie Needs

The number of calories you need each day depends on your fitness goals. If you aim to lose weight, you'll require a calorie deficit, while weight gain requires a calorie surplus. You can use online calculators to determine your daily calorie needs based on your age, weight, height, gender, and activity level.

Carbohydrates

Estimating your keto carb needs is crucial. Research suggests that a carb intake of fewer than 50 grams per day is sufficient for most people to enter ketosis. A good starting point is 20–25 grams per day, but you can start at 50 grams if that's more manageable. To calculate your carb needs based on your calorie intake, use the formula:

> Calories per day x percentage of calories from carbs / Number of calories per gram in carbohydrates = Grams of carbs per day

For example, on a 1,600-calorie diet with 10% carbs: 1600 x 0.1 / 4 = 40 grams of carbs per day.

Remember to track your net carbs, not just total carbs. Fiber is a type of carb that the body doesn't easily absorb and doesn't significantly affect blood sugar levels. To get your net carb amount, subtract the fiber amount from your total carbs.

Protein Needs

Protein is essential for supporting lean body mass and other bodily functions. Your protein needs depend on your activity level and fitness goals. As a general rule, aim for about half of your ideal body weight in grams of protein. For more accuracy, use formulas provided by keto guides and apps.

Fat Intake

Your fat intake makes up the remainder of your calorie needs after accounting for carbs and protein. Each gram of fat contains about nine calories. Calculate your fat needs by subtracting the calories from carbs and protein from your total daily calorie needs, then dividing by nine to get the grams of fat.

For example, if you require 1800 calories per day, and you've calculated 80 calories from carbs and 600 calories from protein, you're left with 1120 calories for fat: 1120 / 9 = 124 grams of fat per day.

Tracking Your Macros

You can track your keto macros by using keto-friendly nutrition apps, such as Trifecta, that help you log your food choices and stay within your daily ranges. Alternatively, you can manually calculate and track your macros using notebooks or spreadsheets. Remember that the best method is the one you can consistently stick to.

Keto plate: palm-sized meat, fistfuls of vegetables, fat to satiety

The keto diet is a popular regimen for weight loss and increased energy. It involves significantly reducing your carbohydrate intake and increasing your consumption of healthy fats.

A typical keto meal consists of a palm-sized portion of meat, one or two fistfuls of vegetables, and enough fat to achieve satiety.

Palm-Sized Meat

The keto diet includes foods high in protein, such as red meat, poultry, and fatty fish. For example, a woman who weighs 150 pounds and is moderately active might eat around 75 grams of protein per day, which could be three 3-ounce chicken breasts.

Fistfuls of Vegetables

Non-starchy vegetables and dark, leafy greens are an important part of the keto diet. Vegetables like green beans, for instance, can make up a good-sized portion of your keto meal.

Fat to Satiety

The keto diet is distinctive for its high-fat content. Fats should make up about 70% of your daily calorie intake. Avocados, nuts, and oils such as coconut oil are all good sources of healthy fats. To determine how much fat you need, start with one or two thumb-sized portions of fat and adjust until you feel satisfied between meals.

Counting Macros

While the above guidelines provide a general idea of portion sizes, counting your macros (tracking the number of grams of carbs, fats, and protein you consume each day) can be a more precise way to follow the keto diet. There are equations to help you calculate the number of grams of each nutrient you should be consuming based on your calorie intake and desired percentage of calories from each nutrient. However, some people find this too complicated and instead use apps or old-school notebooks to track their intake.

Keto-friendly foods: leafy greens, fatty fish, nuts, seeds, avocados

A ketogenic diet is a high-fat, very low-carbohydrate, and moderate-protein diet. Typically, 70-80% of calories come from fat, 10-20% from protein, and 5-10% from carbohydrates.

Leafy Greens

Leafy greens such as spinach, kale, cabbage, Brussel sprouts, broccoli, and celery are all low in carbohydrates and high in nutrients. For example, a whole cup of raw spinach only contains around one gram of carbohydrates. These vegetables are also high in fibre, which helps to keep you feeling full for longer.

Fatty Fish

Fatty fish are an excellent source of healthy fats and protein on a keto diet. Examples include Atlantic mackerel, which is loaded with vitamin D, omega-3 fatty acids, vitamin B, and selenium. Salmon is another fatty fish that is high in omega-3 and B vitamins, while being very low in carbohydrates.

Nuts and Seeds

Nuts and seeds are low in net carbs and high in healthy fats, protein, fibre, vitamins, minerals, and antioxidants. Some of the best keto-friendly nuts and seeds include pecans, Brazil nuts, macadamia nuts, walnuts, almonds, and chia seeds. For example, macadamia nuts are particularly rich in omega-9 fatty acids, which can help to reduce levels of inflammatory chemicals and potentially reduce cancer risk.

Avocados

Avocados are a popular choice on the keto diet as they are high in healthy fats and low in carbohydrates. A whole avocado contains 17 grams of carbs, but 14 grams of that is fibre, resulting in only 3 grams of net carbs. Avocados are also high in potassium and B vitamins, and have been shown to reduce levels of "bad" cholesterol, thereby improving heart health.

Frequently asked questions