Keto Diet Macros: Counting Carbs And Calories

The ketogenic diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. It was first used in the 19th century to control diabetes and introduced in 1920 as an effective treatment for epilepsy in children. The keto diet typically reduces total carbohydrate intake to less than 50 grams a day, with some versions of the diet allowing for as low as 20 grams a day. This means that 5% of your total daily calories should come from carbohydrates. For most people, this amounts to 20-30 grams of carbohydrates per day. The keto diet is challenging to stick to and requires careful planning to ensure adequate nutrient intake.

Keto macros and calories for weight loss

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. It has gained popularity as a weight-loss strategy due to its ability to reduce appetite and cravings, leading to easier weight loss for some people.

The keto diet deprives the body of glucose, the main energy source for cells, by limiting carbohydrate intake. As a result, the body turns to stored fat for energy, producing ketones, which are acids that appear in the blood and urine when the body burns fat. This state is called ketosis.

To stay in ketosis, most sources recommend limiting carbohydrate intake to up to 50 grams per day, though some suggest that 20 grams or fewer is better for achieving ketosis. This amount typically applies to someone on a 2,000-calorie diet but can vary depending on individual factors.

How to Calculate Keto Macros

The keto diet typically consists of 70-80% fat, 5-10% carbohydrates, and 10-20% protein. For a 2,000-calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.

Keto-Friendly Foods

When following the keto diet, it is essential to choose foods with minimal carbohydrates per serving. Examples of keto-friendly foods include:

• Fresh meat and fish
• Cheese
• Dark green vegetables
• Low-carb fruits like berries
• Nuts
• Seeds
• High-fat plant foods like avocado, coconut meat, and olive oil

Tips for Staying on Track

The keto diet can be challenging due to its restrictive nature. Here are some tips to help you stay on track:

• Ease into the diet gradually by eliminating one type of high-carb food at a time.
• Focus on consuming whole, unprocessed foods to ensure adequate nutrient intake.
• Monitor your health regularly, especially if you have a medical condition like diabetes.
• Consult a doctor or dietitian before starting the keto diet to ensure it is safe and well-suited to your needs.

How many grams of carbs per day for ketosis

To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day. This is because the keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat instead of carbs for energy. The number of carbs you can eat per day to stay in ketosis can vary depending on your age, weight, physical activity, and medical history.

The Ketogenic Diet

The ketogenic (keto) diet is a low-carbohydrate, high-fat eating plan that has been used to treat specific medical conditions and is now popular for weight loss. The keto diet typically reduces total carbohydrate intake to less than 50 grams a day and can be as low as 20 grams a day. For a 2,000-calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.

When you consume carbohydrates, your body turns those carbs into sugar, which cells use for energy. By significantly limiting your carb intake, the keto diet causes your body to burn fat instead of carbs for energy, which leads to a drop in glucose levels. This forces the body to produce ketones, acids that appear in the blood and urine when the body burns fat. When the body uses fat as energy and releases ketones, this is called ketosis.

Calculating Carbs

When following the keto diet, it is important to consider the number of "net carbs" in foods. To calculate the number of net carbs in a serving, subtract the amount of fiber from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content. These quantities are available on food labels.

Types of Keto Diets

There are several types of keto diets, including the standard ketogenic diet, the cyclical ketogenic diet, the targeted ketogenic diet, and the high-protein ketogenic diet. The standard keto diet consists of 70% fat, 20% protein, and 10% carbs. The cyclical ketogenic diet involves a cycle of five low-carb days and two high-carb days. The targeted ketogenic diet allows for more carbs around high-intensity workouts, and the high-protein ketogenic diet consists of 60% fat, 35% protein, and 5% carbs.

Foods to Eat on the Keto Diet

The keto diet includes foods with high levels of fat and very low levels of carbohydrates. Examples of foods that are part of the keto diet include:

• Fresh meat and fish
• Cheese
• Dark green vegetables
• Low-carb fruits
• Nuts
• Beans and legumes
• Dairy products
• Eggs

Keto-friendly foods

A keto diet is a very low-carb, high-fat diet that is linked to several health benefits, including weight loss and improved blood sugar control. The diet typically restricts total carbohydrate intake to 20-50 grams per day. Here are some keto-friendly foods:

Meat and Poultry

Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage are all keto-friendly. These foods are rich in B vitamins and several important minerals, and they can help you feel fuller during the day.

Fatty Seafood

Salmon, snapper, tuna, halibut, cod, trout, catfish, and scallops are all good options. Seafood is typically carb-free and rich in protein and essential vitamins and minerals.

Eggs

Eggs are very low in carbs and high in protein and healthy fats. They are also a versatile ingredient that can be used in many keto-friendly dishes.

Dairy

High-fat dairy products such as heavy cream, soft and hard cheeses, cream cheese, and sour cream are keto-friendly. Dairy provides important nutrients like calcium, which is essential for skeletal and heart health.

Vegetables

Non-starchy vegetables such as cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, and lettuce are all good options. These veggies are low in calories and carbohydrates but packed with vitamins and minerals.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. Good options include macadamias, almonds, pecans, walnuts, sesame seeds, pumpkin seeds, and flaxseeds.

Berries

Berries, such as blueberries, blackberries, and raspberries, are low in carbs and high in fiber. They are also rich in antioxidants, which may reduce inflammation and protect against disease.

Beverages

Unsweetened coffee and black tea are keto-friendly beverages. Dry wine, champagne, and hard liquor can also be enjoyed in moderation.

How to calculate keto macros

Step 1: Understanding Macros

"Macros" or macronutrients include carbohydrates, protein, and fat. They are where all your calories come from and play a unique role in supporting your health and fitness goals. The typical macro ratio for keto is:

• 5% of calories from carbs
• 25% of calories from protein
• 70% of calories from fat

Step 2: Determine Your Calorie Needs

Your calorie needs depend on your fitness goals. If you want to lose weight, you need to be in a calorie deficit, and if you want to gain weight, you need to be in a calorie surplus. This will determine how many calories you need each day.

Step 3: Calculate Carb Needs

Research suggests that a carb intake of fewer than 20 to 50 grams per day is sufficient to promote ketosis in most people. A good starting place is 20 to 25 grams per day, but if that is too challenging, you can start at 50 grams.

Step 4: Determine Protein Needs

Protein is important for supporting lean body mass and other essential bodily functions. Your keto protein needs can be estimated based on your activity level and fitness goal.

• Little to no exercise: 0.6g/pound of body weight per day
• Moderate exercise 2 or more days per week: 0.9g/pound of body weight per day
• Hard exercise 3 or more days per week: 1.1g/pound of body weight per day

Step 5: Calculate Fat Needs

Your keto fat needs can be calculated based on your remaining calories. Each gram of fat contains roughly nine calories.

Step 6: Calculate Your Macros Percentage

To calculate your macros percentage, divide the calories from each macro by your daily calorie needs and multiply by 100%.

Step 7: Track Your Macros

Living a keto lifestyle requires strict control over your macronutrients, especially carbohydrates. This can be challenging for beginners, but with practice and knowledge, it can be mastered. You can use a keto-friendly nutrition app to track your macros and stay within your daily ranges.

Additional Tips:

• It is recommended to get your low-carb food from nuts, seeds, and leafy greens and other low-carb veggies like cucumber, celery, broccoli, and cauliflower.
• Fiber is essential on the keto diet, so consider taking a fiber supplement like psyllium husks if you are not getting enough from your diet.
• To test if your body is in ketosis, you can use over-the-counter testing methods such as urine keto test strips or blood ketone testers.
• For accurate results, it is important to calculate your keto macros based on your body fat percentage and not just your weight. Tools like the keto calculator can help you do this.

Side effects of keto

The keto diet has been associated with several side effects, some of which can be quite unpleasant. Here are some of the most common issues that people may experience when following a keto diet:

Keto Flu

The keto flu is a common side effect experienced by people new to the keto diet. It is characterised by symptoms such as brain fog, headaches, nausea, and fatigue. These symptoms occur as a result of the body transitioning from using carbohydrates to fat as its primary source of energy. The good news is that this side effect is usually temporary and typically lasts only a week or two.

Bad Breath

One of the ketone bodies produced during ketosis is acetone, which is also found in nail polish remover and gives it its distinctive odour. As the body enters ketosis and begins to produce more ketones, some people may notice that their breath takes on a fruity or metallic smell.

Hair Loss

Hair loss can occur on the keto diet, though it is not inevitable. It is often related to weight loss and calorie restriction, as well as potential vitamin and mineral deficiencies. Ensuring adequate intake of zinc and biotin, as well as increasing probiotics, may help mitigate this side effect.

Constipation

The keto diet restricts carb-rich whole grains, pulses, fruits, and starchy vegetables, which are all good sources of fibre. As a result, constipation is a common issue for people following the keto diet. To help prevent this, it is recommended to include high-fibre, low-carb foods such as avocado, broccoli, artichokes, Brussels sprouts, chia seeds, flaxseeds, and almonds in the diet, along with adequate water and salt intake.

Diarrhea

Some people on the keto diet may experience diarrhea, especially if they consume large amounts of MCT oil or coconut oil. These oils can overload the kidneys and lead to digestive issues. To avoid this, it is recommended to consume these fats in moderation and pair them with food and plenty of water.

Weight Regain

The keto diet is often praised for its ability to promote rapid weight loss. However, this initial weight loss is mostly water weight, and people may regain the weight once they resume a less restrictive diet. This is because the body quickly stores water again when carb consumption increases.

Gastrointestinal Issues

In addition to constipation and diarrhea, other gastrointestinal issues such as nausea and vomiting may occur on the keto diet. This is due to the high-fat content of the diet, which can be difficult for the body to absorb.

Dehydration

The keto diet can lead to dehydration as the body loses more fluid than it takes in. Symptoms of dehydration include dark-coloured urine and increased thirst. It is important to increase fluid and electrolyte intake to prevent dehydration.

Vitamin and Mineral Deficiencies

The keto diet restricts many fruits and vegetables, which can lead to deficiencies in important vitamins and minerals such as folate, thiamin, vitamin A, B vitamins, vitamin C, vitamin E, and vitamin K. These nutrients are essential for various body functions and overall health.

Reduced Athletic Performance

The keto diet may negatively impact athletic performance, especially in high-intensity activities. This is due to the reduced availability of carbohydrates, which are the body's preferred source of energy during intense exercise.

Mood Changes

A low-carb diet can affect the production of serotonin, a brain chemical that regulates mood, sleep, and appetite. As a result, people on the keto diet may experience mood fluctuations and changes in sleep patterns.

While the keto diet can be an effective approach for weight loss and has been associated with some health benefits, it is important to be aware of these potential side effects. Some of these side effects may be mitigated by proper planning and ensuring adequate nutrient intake. However, for some individuals, the potential risks may outweigh the benefits, and it is always recommended to consult with a healthcare professional before starting any new diet.

Frequently asked questions