This diet isn’t simply another type of low-carb diet. There are some people who claim it is basically just another repackaging of older weight loss diets. However, that is not actually true. The Atkins diet limits fat, restrict carbs and focuses on consuming lots of protein. The Paleo diet isn’t actually a real low-carb diet but it does restrict certain foods that are high in carbs, especially grains. You can learn more about paleo macros here.
On the other hand, the keto diet is very low in carbs and really high in fat. It has been designed so that the human body goes into a ketosis state, where instead of burning glucose for fuel it burns fats.
The keto diet promotes a form of ‘pseudo fasting.’ After only 72 to 96 hours of either sticking to a very low-carb diet or fasting, the human body depletes itself of stores of sugars and starch that are immediately available. At that point, it switches to burning fat as its main fuel source. Go to the Keto Calculator Page Here.
A genuine keto diet may limit carbs to a maximum of 20 to 50 grams per day, and they come primarily from non starchy vegetables. Protein needs to be balanced in a way that enough of it is consumed in order to maintain lean body mass, but low enough at the same time to preserve ketosis, since there are certain amino acids that may be converted into glucose that can put a stop to the ketosis state.
After about one week, the human body goes into a full ketosis state that reduces the amount of insulin secretion. Acetyl-CoA is also overproduced which results in ketones being formed such as acetone and beta-hydroxybutyric acid. Ketones can cross into the blood-brain barrier, meaning that it can feed the brain that is normally hungry for glucose but fatty acids cannot be used for fuel.
You should always consult with your doctor prior to making any changes to your exercise or die. The same is true when switching to a keto diet. Many medical professionals fully endorse this diet due to so many people needing to lose weight. One-third of adults are obese, and twice that many people are overweight.
Being overweight can create various risk factors for diseases, injuries, and illness that range from stroke to heart attacks, diabetes, cancer and even premature death at times.
However, although the ketogenic diet can produce great results, and the diet can be fairly easy to stick with, given its focus on macros and approach, it isn’t always too enjoyable to get started. Those who follow this type of diet should commit to a minimum of three months to see how it goes for them since it can take four to five weeks to really settle into the routine of a new diet plan.
The human body undergoes some drastic changes that can be uncomfortable if they are done too fast. There is one common side effect that is referred to as ‘keto flu. It can result in a combination of symptoms that include fatigue, lightheadedness, headaches, constipation, and nausea, due to the body rapidly excreting sodium and the restriction on carbs.
The Keto Diet For Losing Weight And The Macro Breakdowns
When a ketogenic diet is followed, there are some general guidelines that are available to help break down the macronutrients according to certain ratios. Above all, the diet is considered to be low-carb since only around 5 to 10 percent of total calories should come from carbs. A moderate amount of protein should be consumed ranging from 15 to 30 percent of total calories consumed.
The keto diet is extremely high in fat, which 60 to 80 percent of total calories coming from sources of fat. One thing to note is that not all fat sources need to come from animal fats.
Lots of Fat
A majority of your keto diet plan is going to come from fat. Fortunately, there are many delicious ways to incorporate plenty of fat into your diet. Most people love steak and bacon, so you can always start there. Oils like avocado and olive oil are also good sources of fat, along with cream cheese, hard cheeses, butter, and mayonnaise.
Protein For An Added Punch
If you consume too much protein, you may get the amino acids we were discussing earlier that can take you out of the ketosis state. On the other hand, if you get a sufficient amount of protein, you can end up burning muscle tissue in addition to fat. You may even be at risk for heart damage. Another healthy protein source is fish, and tuna in particular, which means you can eat foods like tuna salad and tuna rolls as sources of protein.
For more variety, consider pork and chicken. Beef can be beneficial, and eggs are a very versatile source of protein.
Cracking Down On Carbs
When your body is starved of starches and sugars is causes your body to switch from glucose to fat as its fuel source. So you will need to start avoiding eating foods like white bread, pasta, rice, and potatoes along with sugary drinks and soft drinks. Fortunately, you can still eat things like zucchini noodles, cauliflower, bread, and bagels.
When it comes to fruits and vegetables, you can eat as many leafy greens and broccoli that you want to, along with strawberries, blueberries, and raspberries.
Beverages Are Also Important
The main beverage you should consume most of the time is water. Coffee and tea are also allowed by most keto diets. Unfortunately, milk is not that great due to the act that the human body converts lactose into sugar. Rather than adding milk to your coffee, try using heavy cream, coconut oil, or butter instead. If you drink alcohol, instead of beer, try to drink wine instead.
How To Use A Keto Macro Calculator To Achieve Your Weight Loss Goals
Although it is possible to figure out your macros by hand using a pen and paper, or the calculator on your smartphone, there is an easier and more effective. There is a free online macro calculator that you can use at https://iifym.com/keto-calculator.
There are three main things that this macro calculator can do for you. First of all, it crunches all of the numbers for you automatically. Second, it can help you determine the number of calories you need to meet your weight loss goals.
Third, the calculator will break down the exact macro split of carbs, proteins, and fats that you need to eat on your keto diet to achieve your weight loss goals and ensure that get all of the nutrients that your body needs.
Once you are armed with this information, it will make it easy to stick to your diet, develop your meal plans, and stick to your keto diet to achieve your weight loss goals.
You can be confident knowing that you are applying the right macro split of carbs, proteins, and fats for your individual situation and goals. In turn, that will make it easy to track your macros and total food intake throughout the day. It takes all of the guesswork out of whether or not you are consuming the correct ratios to lose weight, and help you easily achieve a ketosis state and stay there as long as necessary!
Easy and Convenient
The keto macro calculator makes it very easy to figure out your macros and then use this information to apply a keto diet to lose weight. The calculator is also very easy to use. All you need to do is answer some basic questions on factors such as your gender, age, weight, height, exercise level, current eating habits, and your medical background.
The calculator takes all of these factors and more into account when determining your ideal macro splits.
Each of the questions is multiple choice and offers helpful explanations if you are not sure which one to choose. Most of the questions are very easy to answer, and you simply plug in the numbers and you will be provided with your macro splits to use when planning your meals. It really is that easy!
Tools You May Need
Along with knowing which foods you can and cannot eat and the best macro breakdowns for your situation are a great starting point. However, there are other things you might need to really stick with a keto diet over the long term to lose weight.
Having a good food scale is important. Your best option is a high-precision digital model. They can be found online as well as at local retail stores in your area. Find one that is easy to use, affordable, and has great reviews. Keep it in a prominent place in the kitchen so it’s always on hand when you need it.
Another useful resource is keto diet cookbooks. You can get started by seeing if your local library has any books for some free ideas. You can also buy some cookbooks later once you have some experience. The key to staying on a keto diet over the long term is finding easy to make, tasty and nutritious meals.
Following a keto diet to lose weight is a very effective method. Once you understand macronutrients and the science behind them, you will have a good understanding of how the keto diet works.
Fortunately, the free keto macro calculator and other useful tools make it very easy to understand and follow the keto diet so that you can achieve your weight loss goals and eat a well-balanced diet that provides your body with all of the nutrients it needs to stay healthy.