The keto diet has been taking the healthy diet scene by storm and has became more and more popular. If you’ve heard about this powerful and effective diet, you may have heard about the term or concept “keto diet macros”, you may be wondering what it is all about. People who already on keto diet might give advice about tracking your macros. So, if you’re new to a keto diet, you should definitely keep on reading.
Let’s get started.
The term macros on a ketogenic diet and in the context of nutrition are basically short for macronutrients. Macros act as the fuels which give energy to our body. This macronutrient includes fats, protein, and carbohydrates.
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Macros play an important role in a ketogenic diet mainly because this concept ensures you to find the right balance of fats, carbs, and proteins that are needed to for ketosis. The ketosis state allows your body to become a fat burning machine.
One of the easiest ways to remember the difference between macro and micronutrient is its size. Aforementioned, macronutrients are important on a keto diet to metabolize the fat instead of carbohydrates as an energy source. In order to effectively achieve a better result, you must also restrict the consumption of carbs at the same time.
Macronutrient like carbohydrate may not be essential for survival this is because unlike other nutrients such as fats and amino acids, there are essential compounds found on them. Carbohydrates are basically composed of starches and sugars which helps your body to reach the state of ketosis. It is advisable to limit the consumption of carbohydrate in order to not get kicked out from ketosis state.
How to compute?
The net carbs display the number of starches and sugars that are left on the carbs and fiber intake. This result is an important macro totally up to meet your daily needs. 20 grams of net carbs is an ideal target for someone who is new on a keto diet.
Protein is very important nutrients for several body functions such as tissue repair, hormone and enzyme production, strengthening of the immune function, and overall growth. This macronutrient plays a vital role in the body’s biological processes as it is considered the body’s building block.
When it comes to ketogenic diet, in order to preserve your lean body mass, it is important to consume enough amount of protein. For preserving muscle mass, you will need a 0.7 – 0.8 grams of dietary protein at each muscle pound. On the other hand, 0.8 – 1.2 grams of dietary protein per muscle pound in order to effectively gain more muscle mass.
In order to meet the required essential fat need of our body, we need to control your fat intake. Adequate fat in the ketogenic diet is necessary for the development, growth, energy, and vitamin (Vitamins A, D, E, K, and other fat-soluble vitamins like carotenoids) absorption. Dietary fats are typically sating which helps to fight cravings or hunger, this fat can be consumed on nuts, seeds, heavy cream, butter, avocado, and animal fat.
Minimum consumption of carbohydrates, right intake of protein, and following the right dietary requirements for fat is very important in the ketogenic diet.
You can use online keto macro calculator to know how many calories you will need to consume. Figure out the number of calories in both carbs and protein per day. Then subtract the number from the total calories you consumed per day, in this way, you will know how many calories of fat you should eat. Finally, you can divide it by 9 to get your daily fat allowance in grams.
If you’re having difficulty in spending too much time on tracking your keto micro, the best thing to do is to remember why you’re doing keto in the first place. Figure out how and why you went over your standard macros so that you can avoid it doing so in the future. So, don’t stress about going over your macros.
All in all, it is not really necessary to count your macros while you’re on a ketogenic diet, however, it can be really helpful to troubleshoot as well as giving yourself a sense of progress doing all your effort. Don’t just focus on counting your macros if it is keeping you from sticking to your keto diet. If so, then don’t do it.
It is better to eat well than to track well.
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