Keto Macros: Dr. Berg's Guide To Fat, Protein, Carb Ratios

Dr. Berg's keto diet is a high-fat, low-carb diet that puts your body into a metabolic state called ketosis. In this state, your body burns fat for energy instead of carbohydrates, resulting in weight loss and improved energy levels. To achieve ketosis, Dr. Berg recommends consuming 5% carbs, 20% protein, and 75% fat. This involves increasing your consumption of healthy fats, such as olive oil, avocado, and nuts, while reducing your intake of carbohydrates and sugars. Additionally, Dr. Berg emphasizes the importance of eating nutrient-dense foods, such as organic vegetables, and avoiding processed and genetically modified foods. By following these guidelines, individuals can achieve their weight loss goals and improve their overall health.

The ideal macronutrient ratio for keto is 5% carbs, 20% protein, and 75% fat

On a keto diet, it is recommended to keep your net carb intake under 20 grams per day, but up to 30 grams is acceptable. Net carbs are calculated by subtracting the fibre content from the total carb content. This low carb intake puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

Protein intake on a keto diet should be moderate, as excessive protein consumption can slow weight loss and lower ketone levels in the blood. The recommended daily protein intake varies depending on activity level, ranging from 0.6-0.8 grams per kilogram of body weight for sedentary individuals to 1-1.2 grams per kilogram for very active individuals.

Fat is the main source of calories on a keto diet, and it helps to increase satiety, reduce cravings, and promote weight loss. The amount of fat consumed should be based on hunger and adjusted to maintain satiety without feeling overly full. As the body adapts to ketosis, it will start using its own fat stores, so the amount of dietary fat can be reduced if needed to continue losing weight.

It is important to note that everyone's ideal macronutrient ratio may vary slightly, and factors such as age, gender, weight, height, and activity level also play a role in determining the optimal ratio. Additionally, intermittent fasting can be combined with a keto diet to further enhance weight loss and increase nutrient retention.

Intermittent fasting alongside keto reduces meal frequency, decreasing calorie intake and increasing nutrient retention

Intermittent fasting and keto are two of the most popular health trends. Both methods are used to lose weight and control certain health conditions. While both have solid research backing up their purported benefits, it is unclear whether combining the two is safe and effective.

Intermittent Fasting and Keto

Combining the ketogenic diet with intermittent fasting is likely safe for most people. However, it is not recommended for pregnant or breastfeeding women and those with a history of disordered eating. People with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying this combination.

Intermittent Fasting Alongside Keto Reduces Meal Frequency

Intermittent fasting is an eating method that alternates between periods of fasting and normal eating. The most popular type of intermittent fasting is the 16/8 method, which involves eating during an eight-hour window and fasting for 16 hours. Other methods include the 5:2 method and alternate-day fasting.

When combined with keto, intermittent fasting can reduce meal frequency, which naturally decreases calorie intake. For example, if an individual consumes 1,800 calories with three meals per day, they might consume 1,500 calories with two meals and 1,200 calories with one meal. As meal frequency decreases, the body becomes more efficient at absorbing nutrients, so less food is needed overall.

Increasing Nutrient Retention

In addition to reducing meal frequency and calorie intake, intermittent fasting can also increase nutrient retention. This is because the body, when fasting, shifts its fuel source from carbohydrates to fats, which aligns with the keto diet. During fasting, insulin levels and glycogen stores decrease, leading the body to start burning fat for fuel.

Combining intermittent fasting with keto may help individuals reach ketosis faster and increase fat loss. However, while this combination may be effective for some, it is not necessary to mix both approaches, and some people should avoid it. It is advisable to consult a healthcare provider before making any significant lifestyle changes.

A keto calculator can help determine how much to eat to reach your health goals

Typically, keto macros consist of 5% carbs, 20% protein, and 75% fat. However, this ratio can vary depending on your individual needs and activity level. For example, if you are sedentary, you may need a higher percentage of fat and a lower percentage of protein compared to someone who is very active.

Using a keto calculator can help you fine-tune your diet and ensure you are getting the right amount of each macronutrient. For example, it is recommended to consume no more than 20 grams of carbs per day on a keto diet, and a calculator can help you stay within this limit. Similarly, protein intake should be monitored as excessive protein consumption can lead to slower weight loss and lower ketone levels. A keto calculator can help you determine the ideal amount of protein for your body and activity level.

In addition to macros, a keto calculator can also help you track your calorie intake. While calories may not be the main focus of a keto diet, they are still important for weight management. By inputting your current weight and target weight into a keto calculator, you can get a recommended daily calorie intake to help you reach your goals.

Overall, a keto calculator is a valuable tool for anyone following a keto diet. It can help you determine how much of each macronutrient to consume, ensuring you stay within the recommended ranges for carbs, protein, and fat. Additionally, tracking your calorie intake with a keto calculator can aid in weight management. By using a keto calculator, you can make informed decisions about your diet and increase your chances of success in reaching your health goals.

A ketogenic diet is high-fat, low-carb, and puts your body into a metabolic state called ketosis

A ketogenic diet is a high-fat, low-carb approach to eating that puts your body into a metabolic state known as ketosis. In this state, your body uses ketones, which are produced by burning fat, as its primary source of energy instead of relying on glucose from carbohydrates.

When following a ketogenic diet, it is important to monitor your macronutrient intake, also known as macros, to ensure you are getting the right balance of fat, protein, and carbohydrates. Dr. Berg's keto calculator can help you determine your ideal macronutrient ratio based on factors such as your activity level and target weight.

Typically, keto macros consist of 5% carbs, 20% protein, and 75% fat. However, it is important to adjust your vegetable intake based on the number of meals you consume in a day. For example, if you eat three meals a day, aim for 10 cups of vegetables in total, or about 3.3 cups per meal.

To achieve and maintain ketosis, keep your carbohydrate intake to a minimum. Aim for 20 grams of carbs per day, but no more than 30 grams. Choose healthy fats, such as olive oil, coconut oil, avocado, and nuts, and include full-fat meats, eggs, and dairy products in your diet.

Protein intake should be moderate, as excessive protein can hinder weight loss and affect ketone levels. The recommended daily protein intake varies depending on your activity level. For a sedentary lifestyle, aim for 0.6-0.8 grams of protein per kilogram of body weight, while for an active lifestyle, this increases to 0.8-1 gram per kilogram.

By following these guidelines and monitoring your macronutrient intake, you can effectively achieve and maintain ketosis, leading to improved weight loss, increased energy, and better overall health.

Foods to eat on keto include non-starchy vegetables, healthy fats, full-fat meats, and full-fat dairy products

When it comes to keto, it's important to remember that not all fats are created equal. While following a keto diet, it is recommended to consume a variety of animal proteins, dairy, vegetables, plant-based foods, and healthy fats and oils. Here are the foods to eat on keto:

Non-Starchy Vegetables

Non-starchy vegetables are a great addition to a keto diet as they are low in calories and carbohydrates, yet packed with essential nutrients and antioxidants. Examples of non-starchy vegetables include broccoli, arugula, asparagus, bell peppers, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. These vegetables can be consumed freely and in large quantities.

Healthy Fats

Avocados, olives, nuts, and seeds are excellent sources of healthy fats and are highly recommended on a keto diet. Avocados, in particular, are a good source of heart-healthy fats, fibre, and essential vitamins and minerals. Nuts and seeds are also high in fibre, which can help increase feelings of fullness and naturally lower calorie intake.

Other healthy fats to include in your keto diet are olive oil, coconut oil, avocado oil, butter, and ghee. These fats can be used for cooking, added to salads, or used as a base for salad dressings and sauces.

Full-Fat Meats

Meat and poultry are considered staple foods on the keto diet. They are carb-free and rich in B vitamins and minerals. Examples include fatty fish like salmon, tuna, anchovies, and sardines, as well as beef, pork, and poultry. These protein sources can help preserve muscle mass during a low-carb diet.

It is recommended to choose grass-fed meat whenever possible, as it contains higher levels of omega-3 fats and conjugated linoleic acid (CLA) compared to meat from grain-fed animals.

Full-Fat Dairy Products

There are several keto-friendly dairy options, such as cheese, whole-milk Greek yogurt, cream, and butter. These dairy products are high in protein and calcium. However, it is important to note that not all dairy products are equal, and responses to dairy can vary from person to person.

When choosing dairy products, opt for full-fat or plain options and avoid sweetened or flavoured varieties, as they tend to be high in added sugar. Examples of keto-friendly dairy products include cheddar cheese, plain Greek yogurt, cottage cheese, cream, and butter.

Frequently asked questions