Losing weight is never easy and following a diet plan is not a simple thing to do especially when it is a low-carb diet plan like a ketogenic diet. During the ketogenic diet, it’s very important to figure out your keto macros to stay in a ketosis state.
But what are macros? Macro is a shorter term for macronutrients. The energy-giving things that serve as fuel to our body for daily activities. This includes carbohydrates, proteins, and fats.
Ketogenic diet is hard to follow since you need to be watchful on the foods you eat. You need to consider if it is low in carbohydrate or high and sometimes it is exhausting especially when you are just new with the diet plan and you are in an adjustment period.
Counting and finding out your macros during keto diet is somewhat stressful but needed. In keto diet, your fat intake should be in 75 % fats, 20 % protein, and carbohydrate 5%. To calculate your macros you can use online calculators to determine your keto percentage so that you can make some adjustments in your diet plan.
There is nothing wrong with adjusting your daily meal intake the main goal is to stay in keto state so you can lose weight easily while you are following the diet plan. Today there is nothing to worry about how to figure out your macros unlike before because you can use an online calculator to figure out your macronutrients.
The following are the macros
Protein is responsible for repairing and growth of your body tissues and it makes important hormones and enzymes that have immune functions and protein also preserve lean muscle mass. Protein is considered as the building block of the body. The human body breaks down the proteins into amino acids. There are nine of them that the body cannot produce such as histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. If someone has fewer amino acids in the body he may suffer from can kwashiorkor, malnutrition, and other health conditions.
In ketosis, you should eat at least enough amount of protein to maintain the muscles in your body and you can protect your body organ during the duration of the diet plan. Adequate protein intake is very important to maintain your muscle mass.
The intake of protein will vary in your daily activity and lifestyle.
- 180 pounds with 30 % percent body fats
- Find 30 % of your total weight 180 x.30= 54 pounds
- Subtract the body fat from total weight 180-54= 126 pounds
What is the minimum protein intake?
Protein minimum intake should be 59.5 grams if you do not have a lot of activities in your daily routine.
- 119×0.5 = 59.5
If you have a lot of activities in your daily routine it should be 83.3 grams which are considered moderate.
- 119×0.7=83.3 grams
And if you live in a very active lifestyle it should be at 119 grams of protein which is considered maximum
- 119×1.0=119 grams
Carbohydrate is the only fatty acid that is not very useful during keto diet. There are fatty acids that are useful to our body such as amino acid that is the building block of our body. The carbohydrates are mainly made up of sugar and starch. We also consider fibers as carbs but it is not included in our totally carbohydrates tally carb tally. When we buy food we must look at the nutritional label it indicates total carbs than to the fiber. You can subtract the fiber to the total carbs to get your net carb count. Carbohydrate is being cut during keto diet and replace with fats to reach ketosis.
We need fat to be able to absorb different nutrients like vitamins A, D, E, and vitamin K. These vitamins are responsible for protecting the body’s main internal organs and maintaining the cell membrane of the organs. The two fatty acids our body needs cannot synthesize in our own body that’s why we need to include those fatty acid in our everyday meal plan. Fat is a very important food intake during keto diet because it is the main source of energy replacing the carb.
In keto, diet fat is your friend. Your body will need fats to be able to energize during keto diet and eating fatty food can help your body to burn the stored fat. During keto diet, your fat intake should be 65-75 percent. Our body needs fats for our body frame and you need to eat at least 30 grams of fatty food to avoid developing gallstone.
When to eat during keto diet?
While following a keto diet plan you should follow every rule of it to make sure that you are doing the right thing.
When you are in a ketogenic diet you should not eat a lot during breakfast or you should not eat completely because in keto diet there is a technique called skipping meals in which you need to skip your usual eating plan to be able to reach ketosis.
When the best time to eat while in ketosis? During ketosis, the best time to eat is when you feel hungry. Your body will tell you are hungry and it’s the right time to eat and stop eating when you feel you are full already.
It does not mean you need to cut all the carbs in your diet meal during the ketogenic diet. BUT you need to eat only a little amount of carbohydrate and enough protein and you should eat a lot of fatty food to reach and maintain in a ketosis state.
Calculating and figuring out your macros is very essential in keto diet because it is one way of making sure that you are on the right track and you are doing it right. The result will tell if you are following the diet plan correctly.
Fun facts about keto diet
- Eating fats does not make you fat
- Fat helps a person to control hunger hormones
- Protein intake is based on daily activity
- Ketogenic diet is one of those low-carb diets
- Skipping a meal is one way of reaching ketosis state