Customizing Your Keto Macro Ratio For Success

The ketogenic or keto diet is a low-carb, high-fat, moderate-protein eating plan that has been used to treat specific medical conditions. While there is no standard keto diet with a specific ratio of macronutrients, the typical keto macro ratio is 70% fats, 5% carbohydrates, and 25% protein. This can be adapted to an individual's needs, taking into account factors such as sex, age, body size, activity level, and fitness goals. The keto diet is popular for weight loss, but it may also have health benefits such as improved cholesterol levels and lower blood sugar and insulin levels. However, it can be restrictive and may not be suitable for everyone.

Standard Ketogenic Diet (SKD)

The Standard Ketogenic Diet (SKD) is the strictest form of the keto diet and is ideal for beginners starting out on keto. It is also the most sustainable form of the diet for most people.

The SKD typically restricts your carb intake to just 5% to 10% of your calories, which equates to less than 50 grams of carbs each day. In the initial phase, you may be required to eat less than 20 grams of carbs daily, which restricts several nutrient-packed foods like fruit and whole grains.

On the SKD, your fat intake increases to 55% to 75% of your calories, or even higher, with some dietitians recommending up to 75% or 80% of your calories coming from fat. This equates to around 165 grams of fat per day on a 2,000-calorie diet.

The remaining 20% to 35% of your calories come from protein. This is kept moderate in comparison to other low-carb, high-protein diets because eating too much protein can prevent ketosis, as the amino acids in protein can be converted to glucose.

The SKD is a challenging diet to maintain, and it is recommended that you consult a healthcare provider before starting. It may also be beneficial to consult a registered dietitian to create a meal plan that is tailored to your health needs and prevents nutritional deficiencies.

Targeted Ketogenic Diet (TKD)

The targeted ketogenic diet (TKD) is an advanced variation of the standard keto diet. It is meant for low-carb athletes who want to increase their performance while burning fat for fuel. It is also used by bodybuilders to build muscle without gaining fat. TKD is for serious athletes who train rigorously and eat low-carb.

The TKD is a "compromise" between the standard ketogenic diet and the cyclical ketogenic diet, meaning you increase net carb intake to promote high-intensity exercise performance, but you won't be out of nutritional ketosis for long periods. It is most appropriate for beginner or intermediate strength trainers, high-intensity sporting athletes, or those who cannot use the cyclical keto diet due to scheduling conflicts or health reasons.

The TKD works by providing your muscle cells with fast-burning fuel essential for maximum effort activities lasting between 10 seconds and 2 minutes. Carbohydrates are essential because, after around 10 seconds of near-maximal to all-out effort, the muscles start to rely on glucose for energy by using a metabolic pathway called glycolysis. On the other hand, fats and ketones are burned at a slower rate and are only used at low and moderate intensities.

The TKD macro ratio may look like this:

• Carbs: 10% to 15% of your calories
• Fat: 65% to 70% of your calories
• Protein: 20% of your calories

Healthy carb sources for the TKD include dextrose and glucose. You want to avoid fructose, as it tends to go directly to the liver to replenish liver glycogen instead of going to the muscle, which is what we want. The highest fructose foods tend to be natural foods like fruit and honey.

On the other hand, some good carb sources for TKD are gummy bears, hard candies, Gatorade, and Powerade. People have also shown great results taking natural maple syrup before workouts. However, these options still contain a decent amount of fructose.

To get the purest form of glucose, try supplementing with dextrose tablets or glucose gel packets. These will provide you with a pure source of glucose without any fructose, making them the cleanest carb sources for the TKD.

Regardless of the carb source you choose, it should be consumed on its own or with protein for a muscle-building effect. Fat consumption should generally be avoided immediately before and after exercise, as it tends to slow the digestion process. The only fats that won't impact carb or protein digestion are medium-chain triglycerides (MCTs) because they are digested more quickly than any other fat.

The TKD won't be beneficial for everyone. After you are keto-adapted, the extra carbs may not be helpful anymore. This is because your body has developed the ability to replenish its own glycogen stores and maintain sufficient muscle glycogen levels without the need for additional dietary carbs. Studies show this can happen after around four weeks for athletes on a strict keto diet.

Therefore, if you are keto-adapted and find that the TKD doesn't do anything for you, you should stick with the standard ketogenic diet or try the cyclical ketogenic diet.

Cyclical Ketogenic Diet (CKD)

The Cyclical Ketogenic Diet (CKD) is a form of carb cycling or keto cycling. It involves eating a high-carb diet for one or two non-consecutive days a week, and a Standard Keto Diet (SKD) for the remaining days. On the SKD, the macro ratio is typically 70-75% fat, 20-30% protein, and less than 10% carbohydrates. On the high-carb days of the CKD, this ratio is inverted.

The CKD is popular among athletes as it can enhance exercise performance. The extra carbs can help to refill glycogen stores, which can aid in recovery and prepare athletes for their next exertion. It may also be beneficial for those who struggle with the restrictions of a standard keto diet, as it allows for more flexibility and the inclusion of some nutrient-rich foods that would otherwise be forbidden.

However, there is limited research on the CKD, and it may not be suitable for everyone. It is important to consult with a healthcare professional before starting any new diet, especially if you have a medical condition or are at risk for diabetes.

• Do standard keto for a month first to allow your body to fat-adapt and more easily return to ketosis after eating carbs.
• Plan your high-carb days in advance and stick to healthy carb sources like fruits, sweet potatoes, and other starchy vegetables.
• Make sure to still get enough protein, as it is essential for maintaining muscle, healing wounds, creating immune cells, producing hormones, and structuring body tissue.
• Manage your carbs by using a carb-counting app to make it easier to track your intake.

High-Protein Ketogenic Diet (HPKD)

The High-Protein Ketogenic Diet (HPKD) is a variation of the standard keto diet, with a higher protein intake. The standard keto diet typically includes 70-75% fat, 15-20% protein, and 5-10% carbs. In contrast, the HPKD has a ratio of 60-65% fat, 30-35% protein, and 5% carbs.

The HPKD is a high-fat, low-carb, high-protein diet. The fat intake is slightly lower than the standard keto diet, but the protein intake is significantly higher. On the HPKD, a person would eat around 120 grams of protein per day, compared to 60-80 grams on the standard keto diet.

The benefit of the HPKD is that it is easier to implement, as it can be intimidating for newcomers to eat around 150 grams of fat in a day. This version of the diet allows people to ease into keto by eating more protein and less fat. It is especially popular among men, who are often wired to eat more protein.

However, the main drawback of the HPKD is that excess protein in the body is converted to glucose and used as fuel, which can hinder the body's ability to reach and maintain ketosis. Ketosis is the state where the body burns ketones, created by the liver from stored fat, as fuel instead of glucose.

The HPKD is not suitable for people who are insulin-dependent, have liver or kidney problems, or are pregnant or breastfeeding.

A one-day sample HPKD meal plan includes:

• Breakfast: Bacon and cheese omelet with veggies
• Morning snack: Greek yogurt with raspberries and almond butter
• Lunch: Roasted tomatoes with chicken and mushrooms
• Evening snack: Keto protein shake
• Dinner: Pork chops with cauliflower mashed "potatoes" and asparagus

Keto for weight loss

The keto diet is a high-fat, low-carb, moderate-protein diet that can help with weight loss. The typical keto macro ratio is around 70% fats, 5% carbohydrates, and 25% protein, but some dietitians recommend increasing fat intake to 75% and lowering protein to 20%. This diet focuses on shifting your body's metabolism to burn fat and ketones instead of carbohydrates for energy.

On a keto diet, your body enters a state called ketosis, where it burns fat for energy instead of glucose from carbohydrates. This shift in metabolism can lead to weight loss, as your body starts breaking down fatty tissues. Additionally, the high-fat content of keto meals makes it easier to feel full, so you don't need to starve yourself.

Calculating Your Keto Macros

To determine your ideal keto macro ratio for weight loss, you can use a keto calculator. These calculators take into account factors such as your sex, height, weight, age, and activity level to estimate your basal metabolic rate (BMR) and total daily energy expenditure. You can then adjust your calorie intake to create a deficit, which is crucial for weight loss.

For example, if your daily maintenance calories are 2000, and you aim for a 500-calorie deficit to lose 1 pound per week, your new keto macros might be 19g carbs, 117-133g fat, and 75-113g protein.

Foods to Eat and Avoid on Keto

To reach your keto macro targets, focus on eating foods rich in "good fats." This includes fatty fish like salmon, tuna, or trout; dairy products like eggs, butter, yogurt, and cheese; nuts and seeds; oils such as olive, avocado, or coconut oil; dark chocolate with high cocoa content; meat, especially red meat; and green and white vegetables like cauliflower, broccoli, asparagus, and green peppers.

Foods to avoid on the keto diet include bread, grains, starches like pasta and rice, most fruits, sugary snacks and drinks, beans, and alcohol.

Side Effects of Keto

The keto diet may have some unpleasant side effects, such as keto flu, which includes symptoms like nausea, vomiting, diarrhea, weakness, dizziness, and difficulty sleeping. These symptoms typically last about a week. Another potential side effect is a keto rash, which causes redness, itchiness, and a rash on the skin, usually around the neck, back, and upper chest.

Precautions

While the keto diet can be effective for weight loss, it's important to consult a healthcare professional before starting, especially if you have any chronic health conditions. Additionally, make sure to get all the necessary vitamins and nutrients, as the keto diet can be restrictive.

Frequently asked questions