Macros For Weight Loss: Keto Diet Explained

The ketogenic diet is a low-carb, fat-rich eating plan that has been used for centuries to treat specific medical conditions. The diet has gained popularity as a potential weight-loss strategy due to its low-carb nature. When on a ketogenic diet, your body will use fat as its primary energy source, and you achieve this by limiting carbs and eating more fat. Typically, the macro breakdown for the ketogenic diet includes restricting your carb intake to 5-10% of your calories, with fat intake increasing to 55-80% of your calories, and the remaining 20-35% of your calories coming from protein.

Calculating your macros is an important step in achieving your weight loss goals, and there are many online calculators to help you determine the right ratio for your body and goals.

How to calculate your keto macros

To calculate your keto macros, you need to determine your calorie needs for weight loss. This involves figuring out your energy requirements based on your weight, height, age, and activity level. This is known as your basal metabolic rate (BMR).

• BMR for women = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)
• BMR for men = 66.47 + (6.24 x weight in lbs) + (12.7 x height in inches) – (6.755 x age)

Once you have your BMR, you need to determine your activity level:

• Little to no exercise: 1.2
• Exercise a few times a week: 1.375
• Exercise 3-5 times a week: 1.55
• Exercise 6-7 times a week: 1.725

Then, you can calculate your daily calorie needs by multiplying your BMR by your activity level.

After determining your calorie needs, you can pick your best macronutrient ratio. A ketogenic approach typically includes 60% fat, 30-35% protein, and 5-10% carbs. However, you can slightly adjust your fat and protein macros based on what makes you feel your best. Just remember to keep carbs as low as possible.

Next, you need to figure out the number of grams you need from each macro. Here's the equation:

Daily calories x macro ratio in decimal form = answer/calories per gram per macro = number of grams per macro

For example, if your daily calorie intake is 2,332.6 and you're following a ketogenic macro ratio, your calculations would be as follows:

2,332.6 calories per day x 0.05 = 116.63/4 = 29 grams of carbs per day

2,332.6 calories per day x 0.6 = 1,399.56/9 = 156 grams of fat per day

2,332.6 calories per day x 0.35 = 816.41/4 = 204 grams of protein per day

Finally, make sure to hit your macros consistently. Familiarize yourself with foods that belong to each macronutrient category and plan and prepare your meals ahead of time. You can also use a macro tracking app to simplify logging your food intake.

The importance of a calorie deficit

A calorie deficit is essential for weight loss on the keto diet. While the keto diet is primarily a low-carb, high-fat, and moderate-protein diet, the number of calories you consume also plays a crucial role in achieving your weight goals.

The keto diet is based on the principle of ketosis, where the body uses fat as its primary energy source instead of glucose. This is achieved by significantly reducing carbohydrate intake, typically to less than 50 grams per day, or even as low as 20-30 grams. As a result, the body turns to burning stored fat for energy, leading to weight loss.

However, simply following the keto diet does not guarantee a calorie deficit. It is still possible to consume more calories than you expend, especially since fats, which are encouraged on the keto diet, contain more calories per gram than carbohydrates or protein. Therefore, it is essential to monitor your calorie intake and ensure it is below your total daily energy expenditure (TDEE).

To calculate your TDEE, you need to consider your basal metabolic rate (BMR), which is the amount of energy your body spends at rest, and your physical activity level (PAL), which measures the energy expended during activity. There are various formulas and calculators available online to help determine your BMR and TDEE accurately.

Once you know your TDEE, you can set a calorie deficit to achieve fat loss. A deficit of 20% of your daily calories is generally recommended for weight loss. This can be achieved by reducing your calorie intake below your TDEE or increasing your physical activity to burn more calories.

It is worth noting that a safe and healthy rate of weight loss is typically considered to be 1-2 pounds per week. Additionally, it is normal to experience a rapid drop in weight initially as you deplete your glycogen stores. If your weight loss stalls, you may need to reassess your habits, increase your workouts, or recalculate your macros to ensure you are still in a calorie deficit.

In conclusion, while the keto diet is an effective approach to weight loss, combining it with a calorie deficit is crucial for optimal results. By understanding your TDEE and setting a reasonable calorie deficit, you can achieve sustainable weight loss and improve your overall health.

The role of protein in keto

Protein is one of the three macronutrients found in food and is essential for the basic survival of the body. It plays a significant role in building and repairing the body. Dietary protein is crucial for maintaining and protecting the body's structures and functions, such as muscles, heart, liver, and kidneys.

On a ketogenic diet, it is important to limit carbohydrate intake and focus on consuming healthy fats and adequate protein. The standard ketogenic diet (SKD) typically includes 70% fat, 20% protein, and only 10% carbohydrates. However, the high protein ketogenic diet, which is similar to SKD, includes more protein, with a ratio of 60% fat, 35% protein, and 5% carbohydrates.

Protein helps regulate the optimal functioning of organs and tissues and is necessary for maintaining a healthy weight. Research suggests that consuming sufficient protein can help control weight more effectively. It can reduce hunger and prevent overeating by releasing hormones that promote feelings of fullness and satisfaction.

Complete proteins, which contain all nine essential amino acids in nearly equal measures, are found in animal foods such as lean meat, poultry, fish, and cheese. On the other hand, plant-based sources like tofu, soya meals, nuts, and seeds are considered keto-friendly vegetarian options.

It is important to consume adequate protein on a ketogenic diet to prevent muscle loss. Combining protein with high-intensity resistance workouts can promote muscle growth. Additionally, protein is essential for balancing the production and optimization of hormones and chemical enzymes in the body. Most hormones, such as insulin, and enzymes are specific proteins, and the body relies on a continuous supply of amino acids to produce them.

While it is crucial to consume enough protein, excessive protein intake can have negative consequences. Consuming too much animal protein can lead to increased cholesterol and saturated fat levels, increasing the risk of cardiovascular diseases. Therefore, it is important to maintain a balanced diet that includes a variety of food sources to meet daily protein requirements.

To determine the right amount of protein for your keto diet, you can use a keto calculator that takes into account factors such as age, gender, height, weight, and activity level. This will help you create a keto meal plan that meets your specific needs and goals.

The types of keto-friendly foods

Animal Proteins

Fish and shellfish are excellent choices, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are high in omega-3 fats, which have been linked to improved insulin sensitivity and reduced insulin levels in overweight individuals. They also promote brain health and decrease the risk of chronic diseases. Meat and poultry are staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another healthy protein source, with each large egg containing less than 1 gram of carbs and about 6 grams of protein. They promote feelings of fullness and contain antioxidants beneficial for eye health.

Dairy and Dairy Alternatives

Cheese is a keto-friendly food, with most varieties being very low in carbs and high in fat. Cream and half-and-half are also keto-friendly due to their low carb and high-fat content. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are good choices, while oat milk should be avoided due to its high carb content. Greek yogurt and cottage cheese are also suitable, but should be consumed in moderation as they contain some carbs.

Vegetables

Green leafy vegetables, such as spinach, kale, and collard greens, are excellent choices as they are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Other non-starchy vegetables like cauliflower, broccoli, zucchini, and peppers are also keto-friendly. Avocados and olives, while technically fruits, are unique among vegetables as they are high in healthy fats and low in net carbs.

Fruits

Most fruits are too high in carbs for the keto diet, but berries are an exception. Raspberries, strawberries, blackberries, and blueberries are lower in carbs and high in fiber, making them suitable for keto. Acai berries are also relatively low-carb and can be enjoyed in moderation.

Nuts and Seeds

Nuts and seeds are healthy additions to a keto diet as they are high in fat, protein, and fiber. They can help increase feelings of fullness and naturally lower calorie intake. Examples include walnuts, coconut, and tahini (sesame seed paste).

Fats and Oils

Healthy fats and oils are an essential part of the keto diet. Olive oil is a great choice due to its high oleic acid content, which has been linked to a decreased risk of heart disease. Coconut oil, avocado oil, butter, and ghee are also good options.

Beverages

Unsweetened coffee and tea are carb-free and can be enjoyed freely on the keto diet. They have been linked to a reduced risk of diabetes and can improve alertness and mood. Unsweetened sparkling water is another good option, offering a refreshing, low-carb alternative to soda.

The benefits and risks of keto

The ketogenic or "keto" diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. It has become increasingly popular in recent years as a potential weight-loss strategy.

Benefits of Keto

Keto is a low-carb, high-fat diet that has been shown to be effective for weight loss. It can also help manage blood sugar levels in people with diabetes and reduce epileptic seizures in children. Some research suggests that it may also play a role in treating or preventing other diseases, including metabolic syndrome, type 2 diabetes, bipolar disorder, obesity, and certain cancers.

Risks of Keto

The keto diet is extremely strict and difficult to maintain. It restricts several food groups, including fruits, legumes, and whole grains, which can lead to nutritional deficiencies. It may also cause:

• Kidney stones and other kidney problems
• Digestive issues and constipation due to low fiber intake
• Low blood sugar, especially in individuals with type 1 diabetes
• Impaired bone health
• Increased risk of chronic diseases and early death, especially when the diet focuses on animal-based foods
• Social isolation or disordered eating
• "Keto flu" symptoms such as headaches, dizziness, fatigue, nausea, and constipation at the beginning of the diet

Frequently asked questions