Good Lifestyle

To really reach the maximumweightloss potentialKeto dietIt is recommended to keep a daily account of your Keto macros. But how is it done? We decompose it so that you can easily calculate your macros when you follow the low carbohydrate diet.

What are the Keto macros?

First things first: what are the macros? Macros, ormacronutrients, are basically the main nutrients that our bodies have to survive. Macronutrients are decomposed into three main categories: carbohydrates, proteins and fats.

"In general, it is important to have a sense of what foods contain which macros because you want to have a balance of these three macronutrients", Natalie Rizzo, MS, RD and the author ofThe Nutrition Guide No-Breaker for each runner Explain. "Most regimes are about 50% carbohydrates, 25% protein and 25% fat."

Now, with regard to the Keto regime, these percentages look quite different. It's because when a person reachescetosisTheir body breaks the fat stored in the molecules called ketones-against break all these additional carbohydrates and sugar. But to achieve maximum ketosis, it is necessary to stay under the 20 to 50 grams of carbohydrates recommended per day.

How to count Keto macros

ProperlyCOUNT KETO DIET MACROS, you have to divide your daily consumption offat,proteinand carbohydrates at a level where ketosis is feasible. "The two important pieces of Keto prevent the grams of carbohydrates consumed with less than 20 to 50 grams and eat calories mainly of fat," says Rachel Paul, PhD, RD, CDN ofCOLLEGENUTIENTIONRIONISTIST.COM. You should target 70 to 80% of your daily calories to cause from 20 to 25% of the protein and 5 to 10% of carbohydrates to maintain ketosis. Let's start with the basics:

• Crab Have four calories per gram.
• Fat has nine calories per gram
• Protein has four calories per gram.

Let's use this knowledge to calculate exactly how many Keto macros are perfect for you. First of all, you need to determine how muchCalories to eat to lose weight. Once you have this number, you can calculate your Keto macros. Here is an example of a calculation using 1,500 calories.

• Crabs: Calories a day (1,500) x Percentage of carbohydrate calories (0,10) / number of calories per gram of carbohydrates (4) = 37.5 grams of carbohydrates per day
• Protein: Calories a day (1,500) x Percentage of protein calories (0.20) / Number of calories per gram of proteins (4) = 75 grams of protein per day
• Fat: Calories a day (1,500) x Calorie percentage of fat (70) / Number of calories per gram of grease (9) = 117 grams of grease per day

What can you eat?

Jetterraine on these Keto macros, we can clearly see that healthy fat consumption is an important part of the achievement and maintenance of ketosis. No, that does not mean that you should eat bacon and eggs all day!

"It is alsoreally Important to choose sources of healthy fat, foods like fish, chicken, turkey, nuts and seeds, "says Rizzo." Eating too muchsaturated fat red meat can negatively affect yourcholesterol and blood lipid levels. "

There is a range ofhealthy fats You can consume on the keto regime aslawyers, olives, coconut oil, salmon and cheese, just to name a few. Paul gave us a full-day meal plan that will help you track your Keto Correct diet macros.

• Breakfast: A plate of eggs with butter and spinach
• Breakfast: Burger Patty with a drop of lettuce, with a side salad and a lawyer
• Having dinner: Chicken with Alfredo sauce and a broccoli side

RELATED: here are theEasy recipes at home It helps you lose weight.

Do you have to count the macros on Keto?

It is possible to enter ketosis without following the macros, but to follow macros ensures that you are not going on your daily carbohydrate consumption, you eat thelaw Quantity of proteins, and you consume the appropriate amount of calories to lose weight.

In addition, monitoring Keto diet macros can be so much more useful than ensuring weight loss. This can also lead to awareness of your current eating habits and move all your relationship with food. You can learn which foods make you feel tired, which gives you the mostenergy, or helps strengthen your physical activity.

But, as for all diets, some risks are attached to counting Keto macros. "In relation to the macro range recommended by the standard, the people who follow a CETO diet tend to consume 75% of fat calories, 20% of proteins and 5% of carbohydrates. The danger in this area is that The carbohydrates are the primary macro in really healthy foods, such as fruits, vegetables and whole grains, "says Rizzo.

If counting Keto Macros does not look like your thing, it has a simple tip to help you start your lifestyle healthy. "Try to keep your consumption of packaged foods, such as snacks, desserts and sweet drinks and do not eat oily or fried food all cease. Concentrate on food more, rather than foods You need. to take away. "

But if you plan to attempt your hand to the Keto diet and are not quite ready to follow your macros, here is the main objective to remember: Staying in ketosis is really all about the awareness of healthy fats by Grease and not so healthy and maintain the desire to limit your daily carbohydrate intake. So, when preparing your Keto meals, take a look at your plate and look for a balance rather than a carbohydrate deficiency.