Keto Macro Breakdown: Understanding The Fundamentals Of Ketogenic Dieting

The keto diet is a low-carb, fat-rich eating plan that has been used for centuries to treat specific medical conditions. The premise of the diet is that by depriving the body of glucose, the main source of energy for all cells in the body, an alternative fuel called ketones is produced from stored fat. This state is called ketosis. The keto diet typically includes restricting carb intake to 5% to 10% of your calories, with fat intake making up 55% to 75% of your calories, and the remaining 20% to 30% of your calories coming from protein.

What are keto macros?

The ketogenic or "keto" diet is a low-carb, fat-rich eating plan that has been used for centuries to treat specific medical conditions. The keto diet focuses on a high-fat, low-carb, moderate-protein intake.

The keto diet requires you to restrict your carb intake to just 5% to 10% of your calories. This restriction causes your body to enter a state called ketosis, where it burns fat for energy instead of glucose. As a result of this restriction, your fat intake will increase to 55% to 75% of your calories, and the remaining 20% to 30% of your calories will come from protein.

The keto diet is often used as a weight-loss strategy, but it has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease. It is important to consult a healthcare professional before starting a keto diet, as it may be unsafe for people with type 1 diabetes or pregnant women.

The keto diet can be challenging to stick to and may cause side effects such as keto flu, which includes symptoms like nausea, vomiting, diarrhea, and dizziness. It is also important to ensure you are getting enough fiber and essential nutrients, as the keto diet restricts entire food groups.

To calculate your keto macros, you must first determine your estimated total daily energy expenditure (TDEE). This measures how much energy you expend each day at rest and when exercising. Then, you can use a keto macro calculator to determine the optimum macro ratio for your specific goals and body composition.

The keto diet follows this standard macro ratio:

5% or fewer calories from carbohydrates

70-80% of calories from healthy fats

20-30% of calories from protein

How do you calculate keto macros?

To calculate your keto macros, you need to determine your basal metabolic rate (BMR) and your total daily energy expenditure (TDEE). Your BMR is the amount of energy your body needs to support its vital functions, and it can be calculated using the Mifflin-St. Jeor formula, which takes into account your gender, age, height, and weight. Your TDEE is the number of calories your body burns in a day and is calculated by multiplying your BMR by a factor corresponding to your physical activity level.

Once you know your TDEE, you can adjust it to achieve your desired weight goal. If you want to lose weight, you need to create a calorie deficit, and if you want to gain weight, you need to create a calorie surplus. For example, if you want to lose weight, you can reduce your total daily calories by 10-20% to achieve a moderate weight loss.

Now that you know your calorie intake goal, you can determine the breakdown of macronutrients (macros). The keto diet typically includes restricting your carb intake to 5-10% of your calories, which means increasing your fat intake to 55-60% of your calories, and the remaining 30-35% of your calories coming from protein. It's important to note that protein intake on the keto diet is kept moderate because too much protein can prevent ketosis, as amino acids in protein can be converted to glucose.

To calculate your macro targets, you need to multiply your calorie goal by the percentage of each macro. For example, if your daily calorie goal is 2,000, and you're aiming for 10% carbs, 60% fat, and 30% protein, your macro breakdown would be:

• Carbohydrates: 2,000 calories x 10% = 200 calories / 4 calories per gram = 50 grams of carbs
• Fat: 2,000 calories x 60% = 1,200 calories / 9 calories per gram = 133 grams of fat
• Protein: 2,000 calories x 30% = 600 calories / 4 calories per gram = 150 grams of protein

It's important to note that the keto diet may not be suitable for everyone and should be done under the guidance of a healthcare professional. Additionally, it's essential to ensure you're getting adequate nutrients while on the keto diet, as restricting entire food groups can lead to nutrient deficiencies.

What are the benefits of a keto diet?

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

Weight Loss

The keto diet is known for its ability to help with weight loss. By restricting carbohydrate intake, the body is forced to burn fat for energy instead of glucose. This can lead to a reduction in body fat and overall weight loss. Additionally, the high-fat content of the keto diet can lead to increased feelings of fullness, making it easier to stick to a calorie deficit.

Manage Type 2 Diabetes

The keto diet can be an effective way to manage type 2 diabetes. By reducing carbohydrate intake, blood sugar and insulin levels can be lowered. This can help improve insulin resistance and manage blood sugar levels more effectively.

Improved Brain and Heart Health

The keto diet has been shown to have benefits for brain and heart health. The high-fat content of the diet can help improve cholesterol levels, reducing the risk of heart disease. Additionally, the keto diet has been studied for its potential benefits in Alzheimer's disease, a common type of dementia that impairs memory and the ability to perform daily activities.

Other Health Benefits

Research has also suggested that the keto diet may have benefits for other health conditions, including non-alcoholic fatty liver disease, epilepsy, cancer, and polycystic ovary syndrome. The diet has been tested and used in closely monitored settings for these conditions, showing promising results.

Increased Energy

The keto diet can lead to increased energy levels, as the body becomes more efficient at burning fat for fuel. This can result in reduced feelings of fatigue and improved physical and mental performance.

Appetite Suppression

The keto diet has been shown to suppress appetite and reduce cravings, making it easier to stick to a calorie-controlled diet. This is due to the reduction in appetite-stimulating hormones, such as insulin and ghrelin, and the increased production of ketone bodies, which can have a hunger-reducing effect.

Improved Metabolic Health

The keto diet has been shown to produce beneficial metabolic changes, including improved insulin resistance, reduced blood pressure, and lowered cholesterol and triglyceride levels. These changes can lead to a reduced risk of metabolic syndrome and improved overall health.

What foods can you eat on a keto diet?

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it uses fat for fuel instead of carbs.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Meat and poultry are also considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein and are also carb-free.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also nutritious, high-protein foods that can be eaten in moderation on keto. Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto. Some plant-based milk varieties like soy, almond, and coconut milk are also keto-friendly as long as they are unsweetened.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some keto-friendly leafy greens include spinach, kale, collard greens, salad greens, and cooking greens like bok choy and cabbage.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.

Other Non-Starchy Vegetables

Some other keto-friendly non-starchy vegetables include summer squashes like yellow squash and zucchini, as well as low-carb root veggies like jicama and turnips, which can be used as substitutes for roasted potatoes or french fries.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries are also keto-friendly as they are low in carbs and high in fiber. Dark chocolate and cocoa powder are also allowed on the keto diet, as long as the chocolate contains a minimum of 70% cocoa solids.

Beverages

Unsweetened coffee and tea are carb-free drinks that are allowed on the keto diet. Unsweetened sparkling water is also a great keto-friendly alternative to soda.

How do you start a keto diet?

Starting a keto diet involves a few key steps. First, it's important to understand the keto diet's basic principles: it's a high-fat, low-carb, and moderate-protein diet. Typically, this means getting about 70-75% of your calories from fat, 5-10% from carbohydrates, and 20-30% from protein.

Learn What Foods You Can and Cannot Eat

The keto diet involves significantly reducing your carbohydrate intake and increasing your consumption of healthy fats. This means avoiding foods like rice, bread, pasta, starchy vegetables, and most fruits. Instead, opt for meat, poultry, seafood, non-starchy vegetables, nuts, and seeds.

Calculate Your Macros

Determine your macronutrient ratios by calculating your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). You can use online keto calculators to help with this. Your macronutrient ratios will depend on your specific goals and activity level.

Plan Your Meals

Once you know your macros, plan your meals accordingly. There are many keto-friendly recipes available online.

Start the Keto Diet

When you're ready, begin your keto diet. It's normal to experience some side effects, such as the "keto flu," in the initial stages as your body adjusts to this new way of eating. Stay hydrated, get enough rest, and consider taking electrolytes to ease the transition.

Monitor and Adjust

Finally, monitor your progress and make adjustments as needed. You can use keto sticks or a blood test to check your ketone levels and ensure you're in ketosis. Remember that everyone's experience with keto may vary, so it's important to pay attention to your body and make adjustments accordingly.

Frequently asked questions