Tracking Macros: The Keto Diet And Your Health

The keto diet is a low-carbohydrate, high-fat eating plan designed to put your body in a state of ketosis, where it burns stored fat for energy. While on keto, it is essential to consume enough fat to provide your body with the energy it requires. Not meeting your fat macros may result in decreased energy expenditure, increased hunger, and impaired weight loss results. Similarly, not consuming enough protein may lead to muscle loss over time. However, it is not necessary to meet your macros perfectly every day. As long as you are close to your macro needs and losing weight at a healthy rate, you are on the right track.

You may lose muscle mass

If you don't hit your macros on keto, you may lose muscle mass over time. This is because your body needs a certain amount of protein to repair and replace muscle cells. The rate of muscle loss will depend on how little protein you consume and how much you work out.

To build muscle on a keto diet, it is recommended to increase your calorie intake by 10-15% above your maintenance calories. This is because your muscles need calories to grow. It is also important to eat adequate protein, as this is the building block of muscles. Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is ideal for muscle growth.

However, it is important to note that consuming excessive amounts of protein on a keto diet can kick you out of ketosis. This is because the extra protein gets converted into glucose, which is the body's preferred source of fuel. Therefore, the ketogenic diet is usually considered a "moderate" protein diet, with 15-20% of total calories coming from protein.

To ensure you are getting enough protein on a keto diet, focus on high-quality protein sources that contain all nine essential amino acids and are rich in the muscle-building amino acid leucine. Examples include eggs, whole-fat milk, Greek yogurt, cheese, chicken, turkey, pork, beef, lamb, fish, and seafood.

You may experience hair and nail loss

The ketogenic diet is a high-fat, moderate-protein, and low-carb diet. While it has various health benefits, some people on keto diets claim to lose hair more often than before starting the diet. This is because insufficient calories, reduced protein intake, rapid weight loss, and micronutrient shortfalls may all impact hair growth and health.

The restrictive nature of the keto diet is what can lead to hair loss. Hair loss is one side effect among many that can occur during the initial stages of a keto diet, according to research. “If you’re not following keto in a careful way, something that’s difficult even for dietitians themselves to [guide you on], it’s quite possible that you miss out on important nutrients,” says Rachel Lustgarten, RD, of the Comprehensive Weight Control Center at Weill Cornell Medicine in New York City.

• You may be eating too few calories on keto: Because of the high-fat intake, people generally are not as hungry and end up cutting calories. Going too low on calories too quickly can send a shock to your body that can lead to the shutdown of less critical functions, like hair growth.
• You may not be getting the protein your body needs: While in a typical American diet, we get enough protein, it’s possible that being so focused on fat in the keto diet means you’re not getting adequate protein. There are 100,000 hair follicles on your head, of which 90 percent are in the growth phase, thus requiring adequate protein, vitamins, and minerals to maintain a healthy head of hair. Without enough of these nutrients, your hair may suffer.
• You may be losing weight too rapidly due to ketosis: Many people on the keto diet report quick, temporary weight loss, which is one reason why it remains popular. Yet the stress of both losing weight quickly and slashing protein intake can contribute to telogen effluvium (TE), the most common kind of hair loss.
• You’re missing out on key nutrients that contribute to healthy hair: Despite the fact that biotin is plentiful in many animal-based foods like eggs and salmon, there is a small amount of evidence that following a strict keto diet may lead to biotin deficiency. Biotin is synonymous with the growth and support of healthy nails, hair, and skin.

In addition to hair loss, the keto diet may also cause nail loss. Nails often reflect an individual's nutritional status and overall health. A well-formulated ketogenic diet, rich in essential nutrients, may promote strong and healthy nails. It provides a significant amount of healthy fats and proteins, which are crucial for nail integrity.

Among the specific nutrients playing pivotal roles are protein, vitamin D, and vitamin B12. While protein is the building block for keratin, the primary substance in nails, vitamins D and B12 are vital for absorbing calcium and maintaining nail strength. Conversely, a deficiency in these nutrients can lead to brittle nails or hinder growth, underscoring the importance of a balanced approach to keto eating. Ensuring adequate intake of vitamins and minerals is necessary to counteract any adverse effects that restrictive diets may have on nail health.

You don't need to hit macros perfectly every day

While it is important to meet your macro needs, it is not necessary to do so with absolute precision every day. The key is to get reasonably close to your macro targets and maintain a consistent calorie deficit, which will enable you to lose weight at a rate of 1 to 2 pounds per week or more. This flexible approach allows you to make adjustments if you consume more calories on certain days by simply eating fewer calories the next day.

Meeting your macros is a useful strategy to keep you on track, but it is not an exact science. If you find yourself consistently falling short of your macro goals, you can make adjustments to your diet and meal planning. For example, you can incorporate "balancing foods," which are food choices made primarily to help you meet your macro targets by the end of the day. Taste takes a back seat to convenience in this approach.

Another strategy is to create a set of 10-12 meals that you enjoy and fit your macros, and then repeat those meals. This approach may limit variety, but it alleviates the stress of trying to create a diverse menu while staying within your macros. Additionally, you can keep "fixer foods" around, which are foods high in one macro but very low in others, allowing you to balance your targets without exceeding them. Examples of fixer foods include lean meats, low-fat dairy products, nuts, and starchy vegetables.

It is worth noting that macro-based diets can be challenging, and they may not be suitable for everyone. They require careful planning, tracking, and adjustments to ensure you meet your targets. If you are considering a macro-based diet, especially one as specific as keto, it is essential to assess your priorities, calculate your macros accurately, and track your current eating habits to establish a baseline. This process will help you determine if this type of diet is the right choice for you and provide a starting point for making informed adjustments.

It's not an exact science, but a guide

The keto diet is a low-carbohydrate method of eating. It is still in its infancy in terms of research, and there is a lot to learn about its long-term effects. Meeting your macros is not an exact science, but it is a good guide to keep you on the right track.

Weight Loss

If you are consistently not hitting your macros, but are still losing weight at a rate of 1-2 pounds per week, then you are doing well. You can also look at your calorie intake over a week and, as long as it balances out, you are still on track.

Muscle Loss

If you are not exercising, you are already losing muscle mass. If you are not getting enough protein, your body will not be able to repair and replace muscle cells, and you will lose muscle mass over time. However, some people report making strength gains while on a lower protein macro, and the ketogenic diet is thought to be sparing of muscle.

Other Effects

Not getting enough protein can also lead to hair loss, nail and skin problems, and a breakdown of other body parts made of/from protein.

Individual Variation

It is important to remember that individual needs vary from person to person, and it may take some trial and error to find out what works best for you. Listening to your body and how you feel is important, and you can adjust your diet accordingly.

You can balance out your meal plans

Meal planning is essential when following the keto diet to ensure you adhere to the correct macronutrient ratios, meet your fibre goals, and prevent hunger.

• Reorganise your kitchen – Remove high-carb foods from your pantry and refrigerator. Stock up on keto-friendly foods and beverages.
• Make a weekly meal plan – Planning your meals is key to eating balanced meals and preventing hunger.
• Read product labels – Check the ingredients list and carb content of each item carefully.
• Prepare meals in advance – Cook meals in larger batches and freeze or refrigerate them. This saves time and ensures you always have a keto-friendly meal ready to go.
• Eat more frequently – If you experience regular hunger pangs, try eating five or six smaller meals throughout the day instead of three large ones.
• Drink plenty of fluids – To avoid "keto flu" in the early stages, stay hydrated and supplement with electrolytes.
• Consider supplements – Take supplements to fill in any nutritional gaps while following this diet.
• Reduce physical activity – If needed, reduce your physical activity during the first week or two while your body adjusts to the new diet.
• Consult a doctor or dietitian – Work with a healthcare professional to ensure you're getting all the necessary nutrients and to address any queries or concerns.

Frequently asked questions