Keto Macros For Beginners: Iseal Method Explained

The keto diet is a high-fat, low-carb, moderate-protein diet that aims to shift the body's metabolism. Typically, the keto diet includes restricting carb intake to 5-10% of your calories, increasing fat intake to 55-75% of your calories, and consuming 20-30% of your calories in protein. This shift in macronutrient intake changes the body's energy source from carbohydrates to fats and ketones, with the body entering a state called ketosis. In ketosis, the body burns fat for energy instead of glucose, which can lead to weight loss. While the keto diet has gained popularity for weight loss, it was originally developed to aid children with epilepsy.

The ideal keto macro ratio

The keto diet is a high-fat, low-carb, and moderate-protein diet. The typical keto macro ratio is 70% fats, 5% carbohydrates, and 25% protein. However, some dietitians recommend increasing fat intake to 75% and reducing protein to 20%.

The keto diet requires restricting your carb intake, but less strict keto macro variations exist. The standard keto diet (SKD) is the strictest variation, with a macro ratio of 10% carbs, 70% fat, and 20% protein. The targeted keto diet (TKD) is designed for active people and athletes, with a ratio of 10-15% carbs, 65-70% fat, and 20% protein. The cyclical keto diet (CKD) involves five "keto days" followed by two "off days" and has a macro ratio of 55% carbs, 30% fat, and 15% protein on non-keto days.

The high-protein keto diet (HPKD) is another variation with a macro ratio of 5% carbs, 60% fat, and 35% protein. This variation may be easier for some people to follow as it allows for more protein and less fat. However, it may not result in ketosis as the body may convert protein into glucose for fuel.

Regardless of the specific keto diet variation followed, keeping carbs low is crucial to maintaining ketosis. This is because carbs raise insulin levels more than other macronutrients, and elevated insulin levels can quickly kick you out of ketosis.

Determining your ideal keto macros depends on your unique physiology and health goals. A good starting point for weight loss and general health is a ratio of 60% fat, 30% protein, and 10% carbs. From there, adjustments can be made based on activity level and individual needs.

It is important to note that the keto diet can be challenging to stick to and may cause side effects such as keto flu, which includes symptoms like nausea, vomiting, and dizziness. It is always recommended to consult a healthcare professional before starting any new diet, including the keto diet.

How to calculate keto macros

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 5% to 10% of your calories, increasing your fat intake to 55% to 70% of your calories, and the remaining 25% to 35% of your calories coming from protein.

To calculate your keto macros, you need to determine your calorie intake, taking into account your fitness goals, body type, weight, age, activity levels, and body fat percentage. Here is a step-by-step guide to calculating your keto macros:

Step 1: Determine Your Calorie Needs

The first step is to calculate your calorie needs based on your fitness goals. Are you trying to lose weight, gain weight, or maintain your current weight? This will determine whether you need a calorie deficit or surplus.

Step 2: Estimate Your Carb Needs

Estimating your keto carb needs is crucial. Research suggests that a carb intake of less than 20 to 50 grams per day is sufficient to promote ketosis. As a starting point, aim for 20 to 25 grams of carbs per day. If this is challenging, you can start at 50 grams and gradually reduce your intake.

You can also use your total calorie intake as a guide. For example, if you consume less than 2,000 calories per day, 20 grams of carbs would be adequate for reaching 5% of your calories from carbs.

Step 3: Calculate Your Protein Needs

Protein intake is important as it supports lean body mass and other essential bodily functions. Your protein needs can be estimated based on your activity level and fitness goals.

• For a sedentary lifestyle with little to no exercise, aim for 0.6g/pound of body weight per day.
• For a moderately active lifestyle with moderate exercise 2 or more days per week, aim for 0.9g/pound of body weight per day.
• For a very active lifestyle with hard exercise 3 or more days per week, aim for 1.1g/pound of body weight per day.

Step 4: Calculate Your Fat Needs

Your keto fat needs can be calculated based on your remaining calories after accounting for carbs and protein. Each gram of fat contains approximately nine calories.

Here's an example calculation:

• Take your carb amount (step 2) and multiply it by 4 to get your calories from carbs (e.g., 20g x 4 = 80 calories).
• Do the same with your estimated protein needs (step 3). For example, for 150g of protein, it would be 150g x 4 = 600 calories.
• Subtract the calories from carbs and protein from your total daily calorie needs. For example, if your daily calorie need is 1,800: 1,800 - (600 + 80) = 1,120 calories remaining.
• Divide your remaining calories by 9 to get your daily grams of fat. Continuing the example: 1,120/9 = 124 grams of fat per day.

Step 5: Calculate Your Macros Percentage

To express your macros as a percentage, divide the calories from each macro by your daily calorie needs and multiply by 100%.

For example:

• Carbohydrates: (80/1800) x 100% = 5% of calories from carbs
• Protein: (600/1800) x 100% = 33% of calories from protein
• Fat: (1,120/1800) x 100% = 62% of calories from fat

The total of these percentages should equal 100%.

Step 6: Use a Keto Calculator

While the above steps provide a general guide, you can also use a keto calculator for a more personalized approach. Keto calculators take into account various factors, including your gender, weight, age, activity level, body fat percentage, and goals, to provide precise macro recommendations.

Remember, it is important to consult a healthcare professional or a registered dietitian before starting any new diet, including the keto diet.

Foods to eat on a keto diet

A keto diet is a high-fat, low-carbohydrate diet that aims to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. Typically, the keto diet requires restricting your carb intake to just 5% to 10% of your calories, with fat intake increasing to 55% to 60% of your calories, and the remaining 30% to 35% coming from protein.

Meat, Poultry, and Eggs

Meat and poultry are excellent sources of protein and are among the most keto-friendly foods. Go for a variety of options, including beef, pork, lamb, wild game, and poultry. Deli meats like sausages and cold cuts are also good, but avoid those with added sugars, starches, or breading. Eggs are another great source of protein and can be enjoyed in a variety of ways.

Fish and Shellfish

Most fish and shellfish are keto-friendly and provide a good source of protein and omega-3 fatty acids. Fatty fish such as salmon, sardines, mackerel, and herring are excellent choices. Try to avoid products with added sugars or breading.

Dairy Products

Cheese, butter, cream, and Greek yogurt are all part of a keto diet. Cheese contains about 1 gram of carbs per ounce, so consume it in moderation. Go for full-fat varieties whenever possible. Greek yogurt is a protein-rich option for breakfast.

Nuts and Seeds

Nuts and seeds are a great source of protein and healthy fats. Some good options include almonds, walnuts, pecans, macadamia nuts, pumpkin seeds, and sunflower seeds. Just watch your portions and avoid nuts coated in extra sugar or flavouring.

Vegetables

Non-starchy vegetables are key to a keto diet. Enjoy leafy greens and crunchy salad veggies like cucumber, celery, radishes, cauliflower, cabbage, avocado, broccoli, and zucchini. Most vegetables that grow above ground are keto-friendly.

Fruits

When it comes to fruit, stick to low-carb options like blackberries, blueberries, coconut, lemons, limes, raspberries, strawberries, and tomatoes. Avocados are also technically a fruit and a great source of healthy fat.

Fats and Oils

Fats are a central part of a keto diet. Good options include coconut oil, olive oil, coconut cream, and avocado. Mayonnaise (with no added sugar) is another option.

Beverages

Water should be your main drink, but coffee, tea, and the occasional glass of wine are also fine. Bone broth is another good option, as it's full of nutrients and electrolytes.

Foods to avoid on a keto diet

A keto diet is a high-fat, low-carb, and moderate-protein diet. The diet restricts carb intake to 5% to 10% of your calories, with fat intake making up 55% to 60% of your calories, and the remaining 30% to 35% coming from protein.

Bread, Pasta, Rice, and Other Refined Carbs

White bread, pasta, rice, pastries, and tortillas are all high in refined carbs and should be avoided on a keto diet. These foods can quickly add up to your daily carb allowance and prevent you from reaching a ketogenic state. Instead, opt for low-carb alternatives like mashed or riced cauliflower, or bread made from eggs, nuts, and seeds.

Starchy Vegetables

Starchy vegetables such as potatoes, sweet potatoes, corn, and beets are also high in carbs and should be limited on a keto diet. Non-starchy vegetables like broccoli, cauliflower, green beans, and spinach are better choices as they are lower in carbs and provide more fiber.

Fruit

While fruits are nutritious, many are high in natural sugars and carbs. Fruits to avoid on a keto diet include bananas, mangoes, grapes, and raisins. Berries can be enjoyed in moderation, as they are lower in carbs and high in fiber.

Beans and Legumes

Beans, lentils, and chickpeas are nutritious but high in carbs and should be limited on a keto diet. Green beans and black soybeans are the lowest in carbs and can be included in small amounts.

Sugar and Sweetened Condiments

Honey, syrup, and sugar are all high in carbs and should be avoided. Additionally, condiments like ketchup, barbecue sauce, and sweet chili sauce are packed with added sugar and can quickly add up to your daily carb intake.

Alcohol

Alcoholic beverages, especially beer, liqueurs, and mixed drinks, tend to be high in carbs and low in nutrients. If you choose to drink, opt for dry red or white wine, or hard liquor with a low-carb mixer. However, it's important to note that alcohol can affect your liver function while on a ketogenic diet, so it's best to consume it in moderation.

The benefits of a keto diet

The keto diet is a high-fat, low-carb, moderate-protein eating plan. It is designed to put the body into a state of ketosis, where it burns fat for energy instead of glucose. The keto diet is associated with a range of health benefits, including:

• Weight loss
• Appetite suppression
• Improved blood sugar and insulin levels
• Lowered blood pressure
• Improved 'good' HDL cholesterol levels
• Reduced triglycerides
• Therapeutic for several brain disorders
• Reduced abdominal fat
• Improved skin health
• Lowered risk of metabolic syndrome
• Improved 'bad' LDL cholesterol levels

Frequently asked questions