Mastering Keto Macros: Myfitnesspal For Beginners

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrates. To achieve nutritional ketosis, adjust your MyFitnessPal macronutrient goals to achieve a daily intake of 70–75% fat, 15–20% protein and 5–10% calories from carbohydrates. The easiest way to calculate your keto macros is to use the MyFitnessPal Macro Calculator to gain valuable insights personalised to your age, height, weight, sex, activity levels, and goals.

Adjust your macros to 70-75% fat, 15-20% protein and 5-10% carbs

To achieve nutritional ketosis, adjust your MyFitnessPal macronutrient goals to achieve a daily intake of 70–75% fat, 15–20% protein and 5–10% calories from carbohydrates.

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrates. This is not to be confused with ketoacidosis, a dangerous condition typically caused by a lack of insulin in the body.

The "classic ketogenic diet" used to manage drug-resistant seizures is a 4:1 ratio of fats to protein and carbohydrates. That equates to about 80–90% fat, 5–15% protein and 5–10% carbohydrates. For weight loss, this diet is typically modified to allow a more liberal consumption of protein (20–30%) with the same carbohydrate restriction.

To achieve nutritional ketosis, adjust your macros to 70–75% fat, 15–20% protein and 5–10% calories from carbohydrates. This will put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates.

The modern "keto diet" is similar but slightly less strict. It typically consists of 5% of calories from carbohydrates, 20% from protein and 75% from fat. These target percentages vary from person to person, but ketosis is the goal.

It generally takes a few days or weeks to reach a state of ketosis. When this happens, the liver releases ketones (the by-products of using fat for energy) into the blood. When a certain level of ketones is present in someone's urine, it's generally an indicator that they're in ketosis.

Remember that a ketogenic diet is not a high-protein diet. Consuming too much protein may shift you out of a state of ketosis, as the body can convert excess protein into carbohydrates. Make sure your intake of fat is balanced between plant-based sources and animal fats such as olive oil, nuts, seeds and coconut, along with fatty fish.

Anticipate a temporary drop in energy

Transitioning to a ketogenic lifestyle can be challenging at first. Kristen Mancinelli, MS, RD, author of "The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss", says:

> The first few days to few weeks of a ketogenic diet can be tough to get through. You may experience very low energy, crankiness and foggy thinking.

This feeling of lethargy may last from a few days to a few weeks. However, after it passes, many individuals report an improvement in energy and mood, as well as clearer thinking.

This initial drop in energy is due to your body adjusting to a new metabolic state. When you eat carbs, your body converts them into sugar and sends them into your bloodstream. In response, your pancreas releases insulin to keep your blood sugar from getting too high. On a keto diet, your insulin levels stay very low and stable because you're not eating carbs or sugar.

During this adjustment period, also known as keto adaptation, your body is learning to burn fat for fuel instead of carbohydrates. This is a major metabolic change and it takes your body a few days to start efficiently using fat as its main energy source.

To help you get through this initial drop in energy, make sure you're staying properly hydrated and getting enough electrolytes. On a keto diet, your body excretes a lot of water and electrolytes, so it's important to replenish them to avoid dehydration, which can lead to fatigue, brain fog, muscle cramps, and other issues.

Moderate your protein intake

It's important to remember that a ketogenic diet is not a high-protein diet. Consuming too much protein may shift you out of a state of ketosis, as the body can convert excess protein into carbohydrates.

The recommended daily protein intake varies based on factors such as age, activity level, and goals. For the average person, it’s suggested to eat 0.64-0.91 grams of protein for every pound you weigh. To calculate your own, just multiply your weight by 0.64 for the lower end of the range and 0.91 for the upper end of the range. For example, someone who weighs 150 pounds should aim for approximately 95-136 grams of protein each day.

If you’re an athlete or engage in intense exercise, you’ll likely need amounts towards the higher end of this range.

Protein comes in various forms:

• Animal-based proteins: meat, dairy, and eggs are complete proteins containing all essential amino acids.
• Plant-based proteins: legumes, grains, nuts, and seeds offer a rich array of nutrients and can be combined to create complete protein profiles.
• Protein supplements: whey, casein, and plant-based powders provide convenience and a quick way to increase protein intake.

Protein’s role in weight loss and management is often overlooked, but it’s an essential component of a balanced diet. Here are some reasons why:

• It has a higher thermic effect. Proteins have a higher thermic effect than fats and carbohydrates. This means that your body burns more calories when digesting, absorbing, and distributing nutrients from protein.
• It helps control appetite. Proteins enhance the feeling of satiety or fullness. This can help reduce hunger cravings and, in turn, control total calorie intake.
• It preserves muscle mass. During weight loss, eating foods high in protein can help keep your muscles healthy. This is important because having more muscle helps you burn more calories, which can help you maintain a higher metabolic rate.
• It uses more energy. Proteins require more energy to break down than other nutrients, so your body burns more calories when digesting proteins.
• It regulates blood sugar. Proteins have less impact on blood sugar levels compared to other food groups like refined carbohydrates. When carbohydrates are eaten with protein, the protein prevents drastic spikes in blood sugar, helping to maintain energy levels and prevent cravings.

The most accurate way to determine the amount of protein in your diet is to look at the nutrition labels of your food and utilize the MyFitnessPal app to log that information, prioritizing the “verified foods” designated with a green check mark.

While there is variance in protein content among different sources, below are some examples of high-protein foods to include in your regular rotation of meals:

• 3 ounces of meat, fish or poultry: 21 grams
• 1 cup of cooked beans: 16 grams
• 1 cup of dairy or soy milk: 8 grams

Eat a variety of fats

Eating a variety of fats is important for a healthy keto diet. While on a keto diet, it is important to balance your intake of fat between plant-based sources and animal fats. This will not only improve your overall health but will also add variety to your meal plan.

Some healthy plant-based fats include:

• Avocado and avocado oil
• Nuts and nut butters (almonds, walnuts, pistachios, etc.)
• Seeds (chia seeds, flax seeds, hemp seeds)
• Olive oil

Some healthy animal fats include:

• Fatty fish (salmon, tuna, mackerel, sardines, etc.)
• Cheese
• Eggs
• Butter

Know it's not a quick fix

It's important to remember that the keto diet is not a quick fix. As with any weight-loss plan, the goal is not just to lose weight but also to keep it off. Before transitioning to a ketogenic way of eating, ask yourself whether you can make this a long-term lifestyle change and not just a quick fix that could lead to a cycle of yo-yo dieting.

Keto is a long-term commitment and a lifestyle change that you need to work at constantly. It's a great tool for achieving your goals, but you can't rely on it alone long-term. You'll need to put in the work and decide how committed you are to changing. Only you can make this work for yourself.

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