Keto Diet: Ideal Daily Macronutrient Breakdown

The keto diet is a high-fat, low-carb, moderate-protein diet that can be an effective way to lose weight. The typical macro breakdown for keto is 55-75% fat, 5-10% carbs, and 15-35% protein. This equates to around 20-50 grams of carbs, 100-150 grams of protein, and 156-178 grams of fat per day for someone consuming 2,000 calories. The exact ratio will depend on individual physiology and health goals, and it's important to ensure adequate protein intake to maintain muscle mass. Keto can be challenging to follow, and side effects such as keto flu may occur in the initial stages. It's recommended to consult a healthcare provider before starting any new diet, including keto.

Carbohydrates should be 5-10% of your calories

Carbohydrates should make up 5-10% of your calories when on a keto diet. This typically works out to be an average of 30g net carbs a day, or 20-25g per day if you are consuming less than 2,000 calories a day. This is a very low amount, and it will be challenging to stick to this amount. However, it is important to keep your carb intake low because carbs raise insulin levels more than other macronutrients, and rising insulin will kick you out of ketosis.

On a keto diet, your body enters a fat-burning state called ketosis, where it burns fat for energy instead of glucose from carbs. Carbohydrates are a vital source of energy called glucose, but your body can make its own glucose via gluconeogenesis when you restrict carbs. This is why carbs are the most optional macro.

The keto diet is a very regimented way of eating, and it can be tricky to follow. It is important to track your macros to ensure you are getting the right ratio of nutrients and achieving results from your keto plan. There are many apps available to help you track your macros, or you can use a food journal.

It is important to note that the keto diet can be restrictive and challenging to follow for long periods. It may also lead to nutrient deficiencies, so it is important to find keto-friendly sources of essential nutrients. Before starting any new diet, it is recommended that you consult a healthcare provider.

Fats should be 55-75% of your calories

Fats should make up the majority of your calorie intake when you're on a keto diet. The exact amount varies depending on the source, but generally, it's agreed that fats should account for between 55% and 75% of your calories. This is because the keto diet is a high-fat, low-carb diet that encourages your body to use the by-products of fat metabolism (ketones) for fuel instead of glycogen. This causes your body to enter a fat-burning state called ketosis, which suppresses your appetite and makes it easier to eat less.

On a keto diet, you're typically restricting your carb intake to just 5% to 10% of your calories, while protein makes up the remaining 20% to 35%. This means that on a 2,000-calorie diet, you'd be eating less than 50 grams of carbs each day.

To achieve ketosis, it's crucial to significantly increase the percentage of fat in your diet while cutting out most carbs. This shift in your macronutrient intake can be challenging to get used to, but it's essential for your body to start burning fat and enter ketosis.

It's worth noting that simply increasing your fat intake won't guarantee ketosis. The type of fat you consume matters, too. Prioritize healthy fats like fatty fish (salmon, tuna, trout), dairy products (butter, yogurt, cheese), nuts, seeds, oils (olive oil, avocado oil, coconut oil), and dark chocolate (with a high cocoa content).

Additionally, staying hydrated is important when following a keto diet. Drinking plenty of water is recommended, as increasing your fat intake will increase your water intake.

Protein should be 20-35% of your calories

When following a keto diet, it is recommended that protein should make up 20-35% of your calories. This equates to around 100-150 grams of protein per day.

Protein is essential for maintaining muscular and hormonal health. Amino acids, the building blocks of protein, are needed to build muscle, synthesise hormones, heal wounds, and promote neurological function.

However, it is important to note that consuming too much protein can hinder ketosis. This is because the body can convert protein into glucose for fuel. Therefore, it is crucial to find the right balance and not exceed the recommended amount of protein intake while on a keto diet.

Additionally, the amount of protein required may vary depending on individual factors such as age, weight, activity level, and fitness goals. For example, those who engage in regular exercise or are looking to build muscle may require a higher protein intake than those who are sedentary.

It is also worth mentioning that the keto diet can be challenging to follow due to its restrictive nature. It is always advisable to consult a healthcare professional or a registered dietitian before starting any new diet, including the keto diet, to ensure it is safe and suitable for your individual needs.

Calorie intake depends on your fitness goals

The amount of calories you need to consume to maintain your current weight is influenced by several factors, including your sex, height, weight, age, and activity level. For instance, younger people generally require more energy from food, and physically active individuals need more calories than those with sedentary lifestyles.

Once you've determined your basal metabolic rate (BMR), which is the amount of energy your body needs to support vital functions, you can adjust it based on your activity level to calculate your total daily energy expenditure (TDEE). This value represents the number of calories your body burns in a day.

To lose weight, you can create a calorie deficit by consuming fewer calories than your TDEE. For moderate weight loss, it's recommended to maintain a deficit of around 10-20%.

Similarly, to gain weight, you can create a calorie surplus by consuming more calories than your TDEE. A surplus of around 10-20% is considered moderate for weight gain.

It's important to note that the number of calories you need may vary depending on your individual circumstances and goals. Additionally, it's always a good idea to consult with a healthcare professional or a dietitian before making significant dietary changes.

Micronutrients are also important

When embarking on a keto diet, it's easy to overlook vitamins and minerals, but these micronutrients are essential for your body's proper functioning and survival. Micronutrient deficiencies can cause unwanted side effects like muscle cramps, headaches, and low energy levels.

The keto diet eliminates whole food groups, including starchy vegetables, grains, and most fruits, so it's important to be mindful of the nutrients you're no longer getting from these sources. In addition, your body uses up its stored glycogen and enters ketosis, leading to increased water loss through urination and the excretion of electrolytes like sodium, potassium, and magnesium.

• Vitamin A: Found in meat, liver, fish, poultry, dairy, broccoli, and cantaloupe.
• Vitamin B complex: Includes thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin. Red meats, seafood, dairy, nuts, and seeds are good sources.
• Vitamin C: Red peppers, green peppers, broccoli, Brussels sprouts, spinach, cauliflower, and cabbage are good sources. Citrus fruits, which are not keto-friendly, are also high in vitamin C.
• Vitamin D: Fatty fish, fish oils, and fortified milk or milk substitutes are good sources. Sun exposure also contributes to vitamin D production.
• Vitamin K: Found in cruciferous vegetables like collards, turnip greens, spinach, kale, and broccoli. Chicken breast, ground beef, and olive oil are keto-friendly sources with lower concentrations.
• Calcium: Dairy products like milk, cheese, and yogurt are rich in calcium. Tofu made with calcium, sardines with bones, and leafy green vegetables are also good sources.
• Magnesium: Found in almonds, spinach, cashews, peanuts, black beans, avocado, meats, and seafood.
• Potassium: Avocados, edamame, chicken breast, kale, mushrooms, and almonds are good sources.

To ensure you're getting adequate micronutrients on a keto diet, focus on including a variety of keto-friendly whole foods in your meals. You may also consider taking supplements, especially if you're at risk for deficiencies due to age, health conditions, or limited access to nutritious foods.

Frequently asked questions