The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing those calories with fat. This puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. The keto diet is often used for weight loss, but it can also help manage type 2 diabetes and prevent chronic illnesses like cancer and heart disease.
The standard keto diet consists of 70-75% fat, 20-25% protein, and 5-10% carbohydrates. To calculate your ideal macronutrient ratios, you can use a keto calculator, which takes into account factors such as your age, gender, height, weight, and activity level.
It is important to note that the keto diet can be challenging to stick to and may cause side effects such as brain fog, lack of energy, and cravings. It is also important to consult a healthcare professional before starting any new diet, especially if you have an existing medical condition.
Characteristics | Values |
---|---|
Carbohydrates | 5-10% of calories |
Fats | 55-80% of calories |
Protein | 20-35% of calories |
What You'll Learn
How to calculate your keto macros
The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing those calories with fat. This puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.
To calculate your keto macros, you need to determine your total daily energy expenditure (TDEE), which is the number of calories your body burns in 24 hours. This can be done using an online keto calculator or by consulting a dietitian. Here are the steps to calculate your keto macros:
Step 1: Determine Your Basal Metabolic Rate (BMR)
Your BMR is the amount of energy your body spends per unit of time while at rest. It can be calculated using the Mifflin-St. Jeor formula, which takes into account your gender, age, height, and weight. There are separate formulas for men and women:
- BMR (men) = (10 x weight in kg + 6.25 x height in cm - 5 x age in years + 5) kcal/day
- BMR (women) = (10 x weight in kg + 6.25 x height in cm - 5 x age in years - 161) kcal/day
Step 2: Calculate Your Activity Level
Your physical activity level (PAL) measures how much energy you spend daily when you're active. This can vary depending on your lifestyle and exercise habits. The following factors can be used as a guide:
- Sedentary lifestyle (little or no exercise): 1.2
- Slightly active lifestyle (light exercise 1-2 days/week): 1.4
- Moderately active lifestyle (moderate exercise 2-3 days/week): 1.6
- Very active lifestyle (hard exercise 4-5 days/week): 1.75
- Extra active lifestyle (very hard exercise 6-7 days/week): 2.0
- Professional athlete: 2.3
Step 3: Calculate Your TDEE
To find your TDEE, multiply your BMR by your activity level factor. This will give you the number of calories your body burns in a day.
Step 4: Determine Your Calorie Intake Goal
If you want to lose weight, create a calorie deficit by consuming fewer calories than your TDEE. A safe rate of weight loss is typically considered to be 0.5-1 kg (1-2 lbs) per week, which can be achieved by creating a deficit of about 500 calories per day.
Step 5: Calculate Your Keto Macros
Once you know your total calorie intake, you can determine your keto macros. A typical keto macro ratio is as follows:
- 70-80% of calories from fat
- 5-10% of calories from carbohydrates
- 15-20% of calories from protein
To convert these percentages into grams, you need to know how many calories each macronutrient contains per gram:
- 1 gram of fat = 9 calories
- 1 gram of carbohydrates = 4 calories
- 1 gram of protein = 4 calories
For example, if your daily calorie intake is 2,000 calories, your keto macros in grams would be:
- Fat: 166-192 grams (2,000 x 0.75/9 = 166; 2,000 x 0.8/9 = 192)
- Carbohydrates: 25-50 grams (2,000 x 0.05/4 = 25; 2,000 x 0.1/4 = 50)
- Protein: 100-125 grams (2,000 x 0.15/4 = 100; 2,000 x 0.2/4 = 125)
Tips for Sticking to Your Keto Macros
- Focus on fatty meats like bacon, pork belly, and fatty fish.
- Add fats to your meals, such as butter, ghee, coconut oil, or olive oil.
- Include healthy fats like avocado, nuts, seeds, and olive oil.
- Choose fatty cuts of meat, butter, tallow, lard, and eggs.
- Opt for dairy products like cheese, butter, yogurt, and cream.
- Eat green and white vegetables like cauliflower, broccoli, asparagus, and green peppers.
- Avoid bread, grains, starches, sugary snacks, beans, and alcohol.
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What foods to eat on a keto diet
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It's important to make sure you get enough fibre and B vitamins, as these are usually found in foods that are high in carbs.
Fish and Seafood
Salmon, sardines, mackerel, and other fatty fish are very keto-friendly. They are rich in B vitamins, potassium, and selenium, as well as omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity. Shellfish such as shrimp, crab, and lobster are also good options, but it's important to carefully track the carb count.
Meat and Poultry
Meat and poultry are considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass. Choose chicken, fish, and beef more often and limit processed meats.
Eggs
Eggs are a good source of protein and are low in carbs. They have been shown to trigger hormones that increase feelings of fullness. It's important to eat whole eggs as most of the egg's nutrients are found in the yolk, including antioxidants that protect eye health.
Dairy and Dairy Alternatives
Cheese, plain Greek yoghurt, and cottage cheese are suitable for the keto diet. They are high in protein and calcium. Cream and half-and-half are also good options as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, can also be consumed.
Non-Starchy Vegetables
Green leafy vegetables, such as spinach, kale, and collard greens, are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Other non-starchy vegetables suitable for the keto diet include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.
High-Fat Veggies
Avocados and olives are unique among vegetables as they are fairly high in fat and contain fibre and are low in net carbs. They are also good sources of vitamins and minerals.
Nuts and Seeds
Nuts and seeds are healthy, high in fat, and low in carbs. They are also a good source of fibre and protein. Some nuts and seeds that are suitable for the keto diet include almonds, Brazil nuts, cashews, macadamia nuts, pecans, pistachios, walnuts, chia seeds, flaxseeds, and pumpkin seeds.
Berries
Berries, particularly raspberries, strawberries, blackberries, and blueberries, are low in carbs and high in fibre. They are also loaded with antioxidants that may reduce inflammation and protect against disease.
Dark Chocolate and Cocoa Powder
Dark chocolate with a minimum of 70% cocoa solids is suitable for the keto diet when eaten in moderation. Cocoa is also a good option as it is rich in antioxidants.
Coffee and Tea
Unsweetened coffee and tea are carb-free drinks that are suitable for the keto diet. They have been linked to a reduced risk of cardiovascular disease and improved alertness and mood.
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What foods to avoid on a keto diet
A keto diet is a high-fat, low-carb, and moderate-protein diet. The goal is to achieve a metabolic state of ketosis, where your body burns fat instead of carbs for energy. To achieve this, you should restrict your daily carb intake to 20-50 grams.
Bread, Pasta, Rice, and Other Refined Carbs
White bread, pasta, rice, and pastries are high in carbs and could prevent you from achieving a ketogenic state. A single slice of white sandwich bread contains 27.3 grams of carbs, while a regular-sized white flour tortilla has 72 grams.
Beer and Mixed Drinks
Beer, liqueurs, and mixed drinks containing liquor, soda, juices, purees, and liqueurs are high in carbs and low in nutrients. For example, a typical vodka tonic or rum and coke contain carbs from the mixers. Opt for lower-carb drinks such as dry red or white wine, hard liquor, or spirits with low-carb mixers.
Honey and Syrups
Honey, agave, and maple syrup are concentrated sugar sources and can quickly increase your daily carb count. For instance, a tablespoon of honey (21 grams) contains 17 grams of carbs. These sweeteners can cause blood sugar spikes and disrupt ketosis.
Juice
While fruit juice provides vitamins and antioxidants, it is also high in natural sugar and lacks dietary fiber. This can lead to blood sugar spikes and is best avoided on a keto diet.
Soda
Soda is essentially sugary water with no nutritional value and a high carb count. A 12-ounce can of Coca-Cola contains 39 grams of carbs, which can easily exceed your daily carb allowance. Opt for sugar-free or sparkling water instead.
Ketchup, Barbecue Sauce, and Other Condiments
Condiments like ketchup, barbecue sauce, and sweet chili sauce are packed with sugar and provide little nutritional value. A small packet of ketchup (9 grams) contains 3 grams of carbs, while barbecue sauce has 4 grams in the same serving size. These condiments can quickly add up and disrupt ketosis.
Glazed or Honey-Baked Ham
Honey-baked ham is typically cooked with a honey-butter blend and coated with a spiced sugar mix. This high sugar content can prevent you from reaching or maintaining ketosis. Opt for regular deli ham, which has less than 1 gram of carbs per slice.
Light or Low-Fat Margarine
Light or low-fat margarine is often used in weight loss diets, but it is not ideal for a keto diet as it is low in fat. To reach and maintain a ketogenic state, choose unsalted butter or regular margarine, which provide more fat.
Dried Fruit or Trail Mix
When fruit is dried, its sugar concentration increases, making it unsuitable for a keto diet. For example, a single Medjool date (24 grams) contains 18 grams of carbs. Trail mix often includes dried fruit, chocolate chips, candies, or sugar-coated nuts, making it another food to avoid. Opt for fresh berries instead, which are lower in carbs.
Low-Fat Diet Foods
Low-fat or fat-free foods are often higher in sugar to compensate for the reduced fat content. This includes low-fat yogurt, mayonnaise, salad dressings, peanut butter, and skim milk. These foods can increase your carbohydrate intake and disrupt ketosis. Instead, choose full-fat options that align with the high-fat nature of the keto diet.
Potatoes and Other Starchy Vegetables
White and sweet potatoes, peas, corn, carrots, and beets are starchy vegetables with a high carb content. While they offer nutritional benefits such as vitamin C, potassium, and dietary fiber, they should be avoided or limited on a keto diet. Opt for non-starchy vegetables like spinach, mushrooms, tomatoes, cucumbers, and celery.
Sweetened Yogurt or Dairy
Flavored and sweetened yogurt and dairy products can add significantly to your carb count. Whole milk, for example, has 11 grams of carbs per cup (244 mL). Choose plain, full-fat, or unsweetened yogurt, such as Greek yogurt or coconut milk-based yogurts, which are lower in carbs and higher in fat.
Certain Fresh Fruits
Fruits like mangoes, bananas, and grapes are naturally high in carbs and could prevent you from reaching or maintaining ketosis. While these fruits offer nutritional benefits, including fiber, vitamins, and minerals, they should be consumed in moderation and in smaller portions to fit within your daily carb allowance.
Beans and Other Legumes
Legumes like beans, lentils, and chickpeas are high in dietary fiber, protein, and micronutrients, but they also contain a significant amount of carbohydrates. They can disrupt ketosis and cause fluctuations in blood sugar levels. If you want to include legumes in your keto diet, opt for green beans or black soybeans, which have lower carb content.
Quinoa and Other Grains
Grains like quinoa and millet are nutrient-dense but also high in carbs. For example, half a cup of cooked quinoa (93 grams) contains 20 grams of carbs. If you want to include grains in your keto diet, use them sparingly as a garnish rather than a main component of your meal.
Alcohol and Cocktails
Alcohol can disrupt ketosis as the body prioritizes metabolizing alcohol over fats. Cocktails mixed with sugary syrups or sodas can result in a high carb intake. If you choose to consume alcohol, opt for low-carb options such as spirits with low-carb mixers or dry wines.
High-Carb Sauces and Condiments
Many condiments and sauces contain added sugars and starches that can quickly add up and disrupt ketosis. Examples include ketchup, BBQ sauce, and sweet dressings. Instead, use olive oil or mustard as healthier alternatives.
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How to calculate net carbs
To calculate net carbs, you need to know the total number of carbohydrates in a food item. You can find this information on the nutrition label of packaged foods, or by using a food composition database for whole foods.
Net carbs are calculated by subtracting the amount of dietary fibre and sugar alcohol (if sugar alcohol is present) in a food item from the total number of carbohydrates.
Net Carbs = Total Carbs – Fibre – Sugar Alcohol
For example, let's say you want to know the net carbs in a keto chocolate bar with:
- 20 grams of total carbs
- 10 grams of dietary fibre
- 6 grams of erythritol, a sugar alcohol
Using the formula, 20 grams – (10 grams + 6 grams) = 4 grams of net carbs. However, if the chocolate bar doesn't contain any sugar alcohol, you get 10 grams of dietary fibre instead.
It's important to note that not all sugar alcohols are treated equally when calculating net carbs. Erythritol, for instance, can be completely subtracted from the total carbs, whereas other sugar alcohols should only be halved when making the calculation.
The calculation for net carbs is important for those on a ketogenic diet, as it helps determine whether a food item fits within the diet's strict carbohydrate limit.
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How to know if you're in ketosis
Ketosis is a metabolic process that occurs when the body doesn't have enough carbohydrates to burn for energy, so it burns fat instead. This fat is turned into a substance called ketones, which can be used as fuel. Ketosis is often the goal of those on the keto diet, which involves eating a high-fat, low-carb, and moderate-protein balance.
- Increased ketones in the blood: The most reliable and accurate method of measuring ketosis is to use a specialised meter to measure your blood ketone levels. Nutritional ketosis is defined as blood ketones equal to or above 0.5 millimolar (mM).
- Increased ketones in the breath: Another way to measure blood ketone levels is to use a breath analyser. This monitors acetone, one of the three main ketones in your blood during ketosis.
- Bad breath: Many people on keto diets report that their breath takes on an unusual, fruity smell. This is caused by the presence of acetone, a ketone that exits the body in your urine and breath.
- Fatigue and weakness: In the initial stages of a ketosis diet, people may feel more tired and weaker than usual. This is caused by the body switching from burning carbohydrates to burning fat for energy.
- Stomach complaints: Making any dietary changes can raise the risk of stomach upset and other digestive complaints. This may also occur when switching to the keto diet.
- Short-term decreases in exercise performance: As you are no longer fuelling your body with carbohydrates, your muscles' glycogen—a form of glucose—is reduced. This is typically the most effective fuel source for intense workouts.
- Muscle spasms and cramps: With less water weight and less glycogen stored in your muscles, you may experience muscle cramps and spasms while in ketosis. This can be due to dehydration and electrolyte and hydration imbalances.
- Appetite suppression: Many people report decreased hunger while following a keto diet. This may be due to alterations to your body's hunger hormones, along with an increased intake of proteins.
- Weight loss: As the keto diet involves the breakdown of fat, you will likely lose weight.
- Dry mouth: As your body drops water weight, you will likely experience an increase in thirst levels and a dry mouth.
- Change in bowel movements: When your body enters ketosis, you may experience several digestion changes that can lead to constipation and diarrhoea.
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Frequently asked questions
The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing those calories with fat. This shift in macronutrient ratios puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.
To calculate your keto macros, you need to determine your total daily energy expenditure (TDEE) or basal metabolic rate (BMR). This can be done using online calculators that take into account factors such as your age, gender, height, weight, and activity level. Once you have your TDEE or BMR, you can adjust your calorie intake based on your weight goal. For weight loss, a calorie deficit of 20% is generally recommended.
The standard keto macro ratio is often cited as 70% fat, 20-25% protein, and 5-10% carbs. However, this can vary depending on individual factors and the specific type of keto diet being followed. Some people may benefit from a higher fat intake (up to 80%) or a higher protein intake (up to 35%).
To stay in ketosis, most people should limit their carb intake to up to 50 grams per day. This may vary slightly depending on individual factors, but generally keeping carbs below 50 grams will allow you to maintain ketosis.
Net carbs are calculated by subtracting the amount of fiber from the total number of carbs in a food. If the food is processed, you should also subtract half of the sugar alcohol content. These values can be found on food labels.