We all know it can be hard to track your numbers on the keto diet. So today I’m going to show you a free keto diet calculator that makes it super easy to calculate your goals exactly for you. Here’s my favorite keto macro calculator on the web right now:
Why You Should Know Your Keto Macros
Numbers are a big part of success on the keto diet. Not only do you need to keep track of what you eat, you also need to know what your target is.
Starting the keto diet without knowing your macros is like going on a road trip without GPS or a map. You have no idea where you are heading. Having your macros will help you avoid the 5 most common mistakes people make when they start the keto diet.
5 Common Ketosis Mistakes
1. Not Tracking Carbohydrates
Always keep in mind that:
A keto diet has a macronutrient breakdown of HIGH fat, MODERATE protein, and LOW carbs. You need to live with very low carb intake in order to achieve success with your keto diet. And the one rule you need to take seriously is to track, track, track since additional carbs can slip unnoticed.
As much as you want to completely remove carbs from your diet to ensure 100% keto diet success, that’s just not possible. Carbs are everywhere and your body needs it to survive. In general, carbs take 5% of your keto diet. However, the exact amount of how much you can take and still stay in ketosis differs in every individual.
Some of the factors that affect how your body makes use of carbs are:
- Your metabolic history
- Your overall lifestyle
- The carb type you eat
Using mobile apps are a good way to track your carbs intake. Such apps will help you see the exact amount of carbs and calories you eat.
2. Not Tracking Protein
Along with tracking your carb intake, you should also be mindful of your protein intake, For most people building lean muscle mass, protein is a must since it promotes muscle growth. However, too much dietary proteins lead to glucogenesis.
Right. Glucogenesis is when the body breaks down protein in order to create glucose. Glucogenesis significantly reduces your ketone levels, while spiking your insulin and pulling from your lean muscle. Such process alternately burns fat and protein for fuel that ultimately leads to the high levels of fatigue and the infamous “keto flu”.
In order to avoid such situations, you need to only eat moderate protein for your body to stay in fat burning mode. This means reduced muscle based meats and fattier cuts of meats you consume.
3. Not Consuming Enough Calories
If you think that it is easy to have low-calorie intake when you are trying to lose weight, then you’re wrong. While you stick to moderate proteins and cutting carbs, you will find yourself not having enough calories from the high fats you are left.
Struggling to eat enough calories from fat daily is not good over time. This is because low-calorie levels turn on your body’ starvation mode. This means that your body will start holding on to your body fats and will negatively affect your hormones and other bodily functions, particularly in women.
4. Not Testing Blood Ketone Levels
So, you learn how to properly track your calories, protein and carb intake. Is that enough? No. What’s next? Track your ketone levels and make sure that you entered and is staying in ketosis state after every meal.
There are 3 different ways to test your ketone levels. These are:
- Blood Ketone Test
Blood testing is the most accurate and simplest way to check your ketone levels. It uses a blood meter to make a small prick on your finger and measures BHB levels in your blood. This is the most accurate test for measuring ketone levels since there are no factors that can dilute the results.
- Breath Ketone Test
Using a ketonix meter, you can test your ketone levels with your breath. You simply blow into the meter and will show a reading based on the acetone (which are ketones that shows on your breath) level it detected.
- Urine Ketone Test
This test is quite simple. You just pee on a stick, wait for a few moments, and read the strip for your ketone levels. You can get keto test strips from Perfect Keto here.
5. Not Considering Nutrition
Most people only think about the low-carb, high-fat rule of ketogenic diet.
“Low carbs? Crossed out. High fat? I’ll eat every high-fat food I see. That should put me to ketosis, right?”
Yes, it should!
However, you also need to think about the types of food you are eating and don’t just freely throw nutrition out of the window. If you want best results for your diet and to your health, think about the food quality and its nutrients.