Keto On A Budget: Cheap, Easy, And Filling Macros

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. The keto diet is flexible, and there are several variations, but the standard keto diet typically involves a macro ratio of 5% carbs, 70% fat, and 20-30% protein. This ratio can be adjusted to meet individual needs and preferences, and there are keto macro calculators available online to help determine the optimal ratio for specific goals, such as weight loss or muscle gain.

The keto diet is based on the idea of achieving ketosis, a metabolic state where the body burns fat for energy instead of glucose from carbohydrates. This shift in energy source is believed to promote weight loss and have other health benefits, such as managing type 2 diabetes and preventing chronic illnesses.

To stay within the keto macro guidelines, it's essential to track macronutrients and be mindful of food choices. Some cheap keto-friendly options include McDonald's Artisan Grilled Chicken (no bun) and cheeseburgers (no bun or ketchup), which provide a good balance of macros for a low cost.

Calculate your TDEE (total daily energy expenditure)

To calculate your TDEE (Total Daily Energy Expenditure), you need to first calculate your Basal Metabolic Rate (BMR) and then multiply that value by an activity multiplier. Your BMR is the number of calories your body burns when at rest, and the activity multiplier accounts for the calories burned during daily activity.

There are several equations you can use to calculate your TDEE, but the Mifflin-St Jeor equation is considered the most accurate by experts from the American Council on Exercise (ACE). This equation is:

> Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

> Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

Once you have your BMR, you need to determine the appropriate activity multiplier based on your activity level. The ranges are as follows:

• Sedentary: Little or no exercise
• Lightly active: Exercise one to three days a week
• Moderately active: Exercise three to five days a week
• Active: Exercise six to seven days a week
• Very active: Hard exercise six to seven days a week

After multiplying your BMR by the activity multiplier, you will get your TDEE, which is the number of calories your body burns per day. This calculation is important for anyone looking to manage their weight as it provides a baseline for understanding how many calories you need to consume to maintain, lose, or gain weight.

Set a calorie deficit

Setting a calorie deficit is an important step in losing weight on a ketogenic diet. A calorie deficit is a shortage of the number of calories you should eat to maintain your current weight. To lose weight, you need to eat fewer calories than your body burns each day.

To calculate your calorie deficit, you must first determine your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR). This is the number of calories you need to perform essential functions while at rest, such as breathing. Your BMR/RMR is calculated based on your age, gender, height, and weight. Then, you need to factor in your daily activities to identify how many calories you need each day to maintain your current weight.

Once you know your daily calorie needs, you can calculate a calorie deficit based on your weight loss goals. This can be done using a macro calculator, which will help you determine a safe and sustainable calorie deficit. It will tell you how many calories you should eat to maintain your weight and then what percentage of calories you should cut daily to reach your desired weight loss.

For example, if your daily maintenance calories are 2,000 and you want to create a 500-calorie deficit to lose 1 pound per week, your new keto macros might be 19 grams of carbs, 117-133 grams of fat, and 75-113 grams of protein.

It's important to note that the right calorie deficit will depend on several factors, including your sex, age, weight, height, physical activity level, and how much weight you want to lose. Additionally, when following a ketogenic diet, it's crucial to ensure you're consuming nutritious, whole foods and getting adequate sleep, reducing stress, and being physically active to support your weight loss goals.

Eat more fat

Eating more fat is a crucial component of the keto diet. The keto diet is a low-carb, high-fat, and moderate-protein diet. The standard keto diet (SKD) recommends that 70-80% of your calories come from fat. This means eating plenty of healthy fats from sources such as avocados, coconut oil, full-fat Greek yogurt, fatty cuts of meat, eggs, fatty fish, nuts, and seeds.

When following a keto diet, it is essential to monitor your fat intake to ensure you are consuming enough. This can be done by using a keto macro calculator, which will help you determine your ideal fat intake based on your body fat percentage, current weight, activity level, sex, and age.

In addition to increasing your fat intake, the keto diet also involves reducing your carbohydrate intake to 5-10% of your calories. This typically means consuming less than 50 grams of carbs per day. As a result, your body will enter a state of ketosis, where it burns fat for energy instead of glucose from carbohydrates.

It is important to note that not all fats are created equal. When following the keto diet, it is best to consume healthy fats from whole foods and avoid processed oils and fried foods. By focusing on healthy fats and monitoring your fat intake, you can effectively increase your fat consumption and achieve your keto diet goals.

Eat less protein

Eating less protein is one way to save money when following a keto diet. Protein is essential for building and maintaining muscle mass, but it can be expensive, especially if you rely heavily on meat and dairy products as your main sources of protein. Here are some tips to reduce your protein intake while still maintaining a keto-friendly diet:

• Choose cheaper protein sources: Instead of always opting for pricier options like beef, chicken, or fish, include more plant-based proteins in your diet, such as tofu, tempeh, beans, and lentils. These alternatives tend to be more affordable and can help you reduce your protein expenditure.
• Moderate your protein intake: While protein is important, you don't need excessive amounts. According to keto guidelines, your protein intake should be around 20-30% of your total daily calories. That's approximately 0.8-1 gram per pound of body weight. By staying within this range, you can avoid overspending on protein sources.
• Vary your protein sources: Include a variety of protein sources in your diet to avoid monotony and take advantage of sales or discounts. For example, if chicken is on sale one week, stock up and make it a larger part of your meals that week. The next week, you might find a better deal on eggs or plant-based proteins, so you can adjust your meals accordingly.
• Plan your meals: Meal planning can help you reduce waste and save money. By planning your meals in advance, you can buy ingredients in bulk and ensure that you're only purchasing what you need. This also helps you avoid impulse purchases, which can often be more expensive.
• Buy in bulk: When you find a good deal on keto-friendly proteins, consider buying in bulk and freezing what you don't need immediately. This is a great way to save money in the long run, as buying in larger quantities often results in a lower cost per unit.
• Cook in batches: Cooking your meals in batches can help you save both time and money. Preparing several meals at once allows you to buy ingredients in bulk, reducing the overall cost. Additionally, cooking in batches means you're less likely to opt for takeout or convenience foods, which tend to be more expensive.

Remember, while reducing your protein intake can help you save money, it's important not to compromise your health or nutritional needs. Make sure you're still meeting your daily protein requirements to support muscle maintenance and overall health.

Track your macros

Tracking your macros is an essential part of the keto diet, and it can be challenging if you are new to the concept. However, with a little practice and know-how, you can master this skill and ensure you are on the right path to achieving your health goals. Here is a step-by-step guide to tracking your macros while on a keto diet:

Step 1: Understand Your Macros

Firstly, you need to understand what macros are and why they matter. "Macros" or macronutrients in food include carbohydrates, protein, and fat. These provide all the calories you consume and play unique roles in supporting your health and fitness goals. On the keto diet, the typical macro ratio is 5% of calories from carbs, 25% from protein, and 70% from fat. This specific ratio aims to promote ketosis, a metabolic state where your body burns more fat for energy instead of sugars.

Step 2: Determine Your Calorie Needs

The number of calories you need each day depends on your fitness goal. If you aim to lose weight, you need a calorie deficit, while weight gain requires a calorie surplus. Once you know your daily calorie needs, you can set your macro goals accordingly. Estimating your carb needs is crucial, as carbs play a significant role in achieving ketosis. A carb intake of 20-50 grams per day is generally recommended for ketosis, but you can start with a higher amount if needed.

Step 3: Calculate Your Protein and Fat Needs

Protein is essential on the keto diet, as it supports your lean body mass and other bodily functions. Despite arguments that protein should be kept low due to its potential conversion to glucose, research suggests that higher protein intake may improve appetite control and lower body fat percentage without disrupting ketosis. You can estimate your protein needs based on your activity level and fitness goals.

After determining your protein needs, you can calculate your fat needs using the remaining calories. Each gram of fat contains about nine calories. By multiplying your carb grams by four to get calories from carbs and doing the same for protein, you can then subtract these amounts from your total daily calorie needs. Finally, divide the remaining calories by nine to get your daily gram intake of fat.

Step 4: Track Your Macros

Once you know your macros, the next step is to build your meals accordingly. You can use a keto food list and a macro meal planner to design your meals and ensure they align with your macro goals. Additionally, you can use a keto-friendly nutrition app to track your food choices and ensure you stay within your daily macro ranges.

Step 5: Make Adjustments

Remember that keto is not a one-size-fits-all approach, and your optimal macros may vary based on trial and error. You might need to make adjustments along the way until you find what works best for your body and your goals.

Frequently asked questions