×

Macros

Macro is an abbreviation for macronutrients

They are the three key food groups our body needs to function properly. They are protein that helps to build and repair muscle. Fats are a fuel source that helps with growth and development as well as keeping you feeling full and satiated. Carbohydrates are also a fuel source which when eaten in excess can cause insulin spikes which triggers our body to store the excess energy as fat.

 

What should my macros be when I start the keto diet?

It depends. Each person has to determine what their goals are and what works for them. As you lose weight you will need to adjust your macros. Check out Ketodietapp. keto macro calculator https://ketodietapp.com/Blog/page/KetoDiet-Buddy to give you a starting place for your personal macros.

 

Keto macros in general are:

5 - 10% Carbs
15 - 30% Protein
60 - 75% Fat

 

For those of you that want to make it easier to start you can try the following: Carbs 20g (Focus on only eating 20 or less carbs a day) Protein 50g to 75g for women/100g to 120g for men Eat fat until you feel full and satiated.

 

I would test out these different ratios for a week at a time to see how I felt and if I was getting the results I wanted I would stick with those macros until I was no longer getting results. Because I lift heavy weights, I felt better on the higher side of protein. You can start with the macro calculator’s suggestion and adjust from there depending on your results and how you feel.

Some More Basics:

  • Eat under 20g net carbs per day.
  • Eat fat until you feel full.
  • Hit your protein goal to maximize performance for your body. Fat can be your friend as long as you cut back the carbs and go ketogenic.

 

Excess carbs cause your body to release insulin, which puts your body into fat storing mode. When you lower your carbs, it lowers your insulin, and your body begins to use the stored fat in your body for energy, which results in fat loss.

 

  • For the first 30 days,we cut out all sweeteners, even keto approved ones. You need to allow your body to detox from all the sugar. If you choose to add back in keto approved sweeteners, I would only do it once in a while if it doesn’t effect you negatively.
  • For some people, it takes 2-3 days to get into ketosis.
  • It can take 4 weeks to 6 months to get fat adapted. Everyone is different.
  • What are net carbs: Total Carbs – Fiber = Net Carbs. I would count total carbs in the first 30 days.
  • Ketostix do not measure ketosis, but they confirm that your body has produced and wasted ketones.
  • Try to eat real foods. I would avoid foods that come with a label especially when you first start.
  • Try and eat the highest quality of food that meets your budget.
  • Take measurements of your waist right at your belly button, so you can have a reference point of where to measure as you progress.
  • Take before photos of yourself. They are very helpful in gauging your progress. I felt like nothing was changing for months at a time. But when I compared before photos, with a current photo I could see a difference. It helps keep you motivated
  • Drink lots of water per day and add electrolytes (potassium, sodium, magnesium) to avoid the keto flu.
  • If you choose to have a few berries I’ve found that it’s better to eat them at dinner. Sometimes, when you eat higher carbsduring the day it can trigger cravings. If you eat them at night you will soon be sleeping which should help avoid cravings.
  • We do not snack throughout the day.

 

We jokingly call this the opposite diet. We did everything opposite of what we were taught for years and have achieved most of our health and nutrition goals.

Disclaimer

We are not medical professionals. The information on our site, online or through email should NOT be considered medical advice or treatment. Always consult with your primary care physician.