Keto Macros: Weight Loss Formula For Your Body

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. It has gained popularity as a potential weight-loss strategy due to its exceptionally high-fat content, typically comprising 70% to 80% of total calories. The diet restricts carbohydrates to less than 50 grams per day, with a further reduction to 20 grams allowed. This forces the body to burn fat as its primary energy source, resulting in weight loss. To calculate your keto macros for weight loss, you must first determine your total daily energy expenditure (TDEE) and then adjust your calorie intake to create a deficit. Typically, 5% of your total daily calories should come from carbs, 60% to 75% from fat, and 20% to 35% from protein.

How to calculate keto macros for weight loss

To calculate your keto macros for weight loss, you must first establish your estimated TDEE (total daily energy expenditure). Your TDEE measures how much energy you expend each day, both at rest and when exercising.

There are several ways to calculate your TDEE. One way is to use the Mifflin-St Jeor equation, which allows you to find your basal metabolic rate (BMR), or the amount of energy needed for your body to support its vital functions. The Mifflin-St Jeor equation is as follows:

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)

After calculating your BMR, you need to multiply it by a factor corresponding to your physical activity level. Here is an activity level guide:

• Sedentary lifestyle (little or no exercise): 1.2
• Slightly active lifestyle (light exercise or sports 1-2 days/week): 1.4
• Moderately active lifestyle (moderate exercise or sports 2-3 days/week): 1.6
• Very active lifestyle (hard exercise or sports 4-5 days/week): 1.75
• Extra active lifestyle (very hard exercise, physical job or sports 6-7 days/week): 2.0
• Professional athlete: 2.3

Once you have calculated your TDEE, you can determine your calorie deficit. To achieve fat loss, you need to consume less than your TDEE. A calorie deficit of 20% of your daily calories is recommended.

After setting your calorie deficit, you can determine your macro ratio. The keto diet typically consists of high fat, moderate protein, and low carbohydrate intake. A common macro ratio for keto is 60-70% fat, 20-30% protein, and 5-10% carbohydrates.

To calculate your macros, multiply your daily calories by your macro ratio in decimal form, then divide by the number of calories per gram of each macronutrient. For example, if your daily calorie intake is 2,000 and your macro ratio is 60% fat, 30% protein, and 10% carbs, your calculations would be as follows:

2,000 calories x 0.6 (fat) = 1,200 calories / 9 (calories per gram of fat) = 133 grams of fat

2,000 calories x 0.3 (protein) = 600 calories / 4 (calories per gram of protein) = 150 grams of protein

2,000 calories x 0.1 (carbs) = 200 calories / 4 (calories per gram of carbs) = 50 grams of carbs

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. Additionally, it is recommended to consult a professional dietitian before starting any new diet.

Foods to eat and avoid on keto

The keto diet is a high-fat, low-carb, moderate-protein diet. Typically, the macro breakdown for the keto diet includes restricting your carb intake to just 5% to 10% of your calories. This means eating a lot of fat and a moderate amount of protein.

Foods to Eat on Keto

• Fatty fish, such as salmon, tuna, or trout
• Dairy products like eggs, butter, yogurt, cream, and cheese
• Nuts and seeds, for example, walnuts, almonds, pumpkin seeds, poppy seeds, or chia seeds
• Oils such as olive oil, avocado oil, or coconut oil
• Dark chocolate (with very high cocoa content)
• Meat, especially red meat, sausages, and ham
• Green and white vegetables like cauliflower, broccoli, asparagus, green peppers, and salads

Foods to Avoid on Keto

• Bread – opt for bread made from almond flour or coconut flour
• Grains and starch, including pasta, rice, and cereal
• Fruit – all except for small portions of berries
• Sugary snacks and drinks, including cakes, candy, ice cream, and soda
• Beans such as chickpeas or lentils
• Starchy vegetables like carrots, peas, and sweet potatoes
• Alcohol, as it usually contains a high percentage of carbs
• Honey and syrups like agave or maple syrup
• Ketchup, barbecue sauce, and other sweet condiments
• Glazed or honey-baked ham
• Low-fat or light margarine
• Dried fruit or trail mix
• Low-fat diet foods, such as low-fat or fat-free yogurt, low-fat or fat-free mayonnaise, low-fat salad dressings, reduced-fat peanut butter, and reduced-fat or skim milk
• Potatoes and other starchy vegetables like peas and corn
• Sweetened yogurt or dairy
• Certain fresh fruits like mangoes, bananas, and grapes
• Beans and other legumes like lentils and chickpeas
• Quinoa and other grains
• Milk and white chocolate

Benefits of a keto diet

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. Here are some of the benefits of a keto diet:

Weight Loss

The keto diet is an effective way to lose weight. It boosts metabolism, reduces appetite, and promotes fat burning. Studies have shown that people on keto diets lose more weight compared to those on low-fat diets, even when calorie intake is similar. The reduction in insulin levels, which tells the body to hold onto fat, may also contribute to weight loss.

Improved Health Markers

The keto diet can lead to significant improvements in various health markers, including lower blood sugar, reduced insulin levels, decreased blood pressure, and improved cholesterol and triglyceride levels. These changes can reduce the risk of heart disease, type 2 diabetes, and other metabolic disorders.

Brain Health

The keto diet has been found to have potential benefits for brain health. The ketones produced during ketosis may provide neuroprotective effects, possibly helping to prevent or manage conditions such as Alzheimer's disease. Additionally, the keto diet has been used to treat epilepsy, especially in children who have not responded well to other treatments.

Reduced Cancer Risk

Some research suggests that the keto diet may reduce the risk of certain cancers. By lowering blood sugar and insulin levels, the keto diet may decrease the risk of insulin-related complications linked to some cancers. Additionally, the keto diet may cause more oxidative stress in cancer cells than in normal cells, leading to their death.

Other Potential Benefits

The keto diet has also been associated with improved skin health, particularly in the treatment of acne. It may also help manage polycystic ovary syndrome (PCOS) by improving hormone ratios and fasting insulin levels. Additionally, the keto diet can lead to a reduction in seizures in people with epilepsy.

Side effects of a keto diet

The keto diet has been associated with several side effects, ranging from mild to severe. Here are some of the most common and notable side effects:

Keto Flu

One of the most well-known side effects of the keto diet is the so-called "keto flu," which includes symptoms such as nausea, vomiting, diarrhoea, general weakness or dizziness, stomach pains, and difficulty sleeping. These symptoms typically arise due to the body's initial adjustment to a drastic change in nutritional habits. The keto flu usually lasts for a short period, with symptoms often resolving within a week.

Gastrointestinal Issues

Constipation, diarrhoea, nausea, and vomiting are common gastrointestinal side effects of the keto diet. Diarrhoea, in particular, may be more frequent due to the body's difficulty in absorbing the high-fat content of keto-friendly foods.

Kidney Stones

The keto diet's focus on animal-based and high-fat foods can increase the risk of kidney stone formation. This is especially true for individuals without kidney disease. For those with existing kidney conditions, the keto diet can lead to further long-term kidney damage and worsen metabolic acidosis.

Dehydration

As the keto diet can cause water loss before fat loss, dehydration is a potential early side effect. Dehydration occurs when the body loses more fluid than it takes in, and symptoms can include dark-coloured urine and a decrease in energy levels.

Vitamin and Mineral Deficiencies

The keto diet may lead to a lower intake of essential vitamins and minerals, including folate, thiamin, and vitamins A, B6, B12, C, E, and K. These nutrients are crucial for various bodily functions and development, including bone health, gum health, metabolism, and red blood cell production.

Reduced Athletic Performance

Research has shown that athletes who follow the keto diet may experience reduced performance in high-intensity activities. In one study, participants performed worse in cycling and running tasks after four days on a ketogenic diet compared to those on a high-carb diet.

It is important to note that while the keto diet may lead to weight loss, it is not suitable for everyone and should be approached with caution. Consulting a healthcare professional or a dietitian is recommended before starting any new diet, especially one as restrictive as the keto diet.

How long to stay on keto

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It is designed to shift the body's metabolism from burning carbohydrates to burning fats and ketones for energy. While the keto diet can be effective for weight loss, it is important to note that it is a restrictive diet that may not be suitable for everyone.

When you achieve ketosis, you may notice immediate changes such as easier fat loss, lower appetite, and improved mood. However, other benefits like improvements in blood sugar control, better management of type 2 diabetes, and reduced risk factors for heart disease and cancer may take longer to occur. If your primary goal is weight loss, a healthy and manageable rate of weight loss is around 1-2 pounds per week. It's important not to rush the process and to plan accordingly.

Some health benefits of the keto diet are immediate, while others may take time. Additionally, some benefits are measurable, such as blood glucose levels and fat loss, while others are subjective, like mood and energy levels. It is recommended to set clear goals, monitor your progress, and adjust as needed to make the keto diet work for you.

Staying in ketosis may help maintain weight loss, but it is not necessary for everyone. In theory, if you keep calories relatively low and avoid overeating, it is possible to stop the keto diet without regaining all the lost weight. However, research suggests that counting calories may not be the most effective method for long-term weight loss or weight maintenance.

Studies indicate that after significant weight loss, the body may compensate by reducing calorie burn and increasing appetite, making it challenging to maintain weight loss. Staying in ketosis may help bypass these challenges by keeping the body in a fat-burning state with minimal cravings.

There is limited long-term research on the keto diet, and some experts recommend staying on keto for a maximum of six months before reintroducing more carbs. However, there is evidence suggesting that ketosis can be maintained safely for longer periods.

A 2004 study on obese patients found that a long-term ketogenic diet resulted in significant weight loss and improved body mass index, reduced triglycerides, LDL cholesterol, and blood glucose levels, and increased HDL cholesterol levels without any significant side effects. Similarly, a 2015 year-long study on the effects of a low-carb, high-fat diet on cardiovascular health showed positive results without any clinically relevant adverse events.

Additionally, a 2017 randomized clinical trial comparing a moderate-carb diet to a low-carb keto diet in people with type 2 diabetes found that the keto group experienced more than double the weight loss, and some participants were able to safely discontinue diabetes medications. Furthermore, a 2018 year-long randomized controlled trial comparing a healthy low-carb diet to a low-fat diet in overweight adults showed that the low-carb group had a similar or lower rate of adverse events, indicating that staying keto for a year was equally safe or safer than a non-keto diet.

In summary, there is currently no evidence suggesting that nutritional ketosis is dangerous in the short or long term. Instead, research suggests that it can deliver lasting benefits to individuals who maintain the diet.

Transitioning Off the Keto Diet

If you decide to transition off the keto diet, it is recommended to do so gradually to avoid potential pitfalls like binge eating or rapid weight regain. Here are some tips for a slow transition:

• Stick with healthy, organic whole foods whenever possible.
• Record your macros and increase carb intake incrementally over a few months, aiming for around 50-75 grams of additional carbs per week.
• Weigh yourself regularly and track your results, paying close attention to areas where you noticed improvements while on the keto diet, such as body weight, body fat percentage, blood sugar, and physical performance.
• Listen to your body and check in with your mood, energy levels, sleep quality, productivity, and stress levels.
• Make adjustments as needed based on your results.

The keto diet can be an effective tool for health and weight loss, and some people choose to stay on it long-term. However, it is not necessary to remain in ketosis permanently to maintain weight loss. If you decide to transition off the keto diet, a gradual approach is recommended to give your body time to adjust and to gauge your response.

Frequently asked questions