I've noticed that when people start Keto, they get head-strong into it and sometimes that can over complicate things especially with macros. This is an important component to understanding nutrition, as it relates to Keto and one's own body. It can quickly be impacted by complexity if one does not fully understand the concept.
First let's understand what macros is and what's it's purpose is and then let's review "Keto macros made easy."
Simply put, a ketogenic diet typically derives about 70% of total daily calories from healthy fats. The remaining 20% of calories are derived from carbohydrates and proteins. The purpose of this is that eating like this puts your body in a state of ketosis in which it primarily burns fat for energy. Macros is the formula to get you in the right direction with nutrition.
In computer science a "macro" is a rule or pattern that specifies how a certain input sequence should be mapped to a replacement output sequence according to a defined procedure.
To get into and to stay in ketosis, you must restrict carbs and sugar - less than 50 grams per day. This initiates your body to burn the remaining carbohydrates present, after which it moves on to stored (glycogen), and finally it taps into ketones. Ketones are produced by the liver and readily used by the body for potent energy production and critical brain-related functions.
Ketones are cellular "superfuel," and one in particular, beta-hydroxybutrate (BHB), drives powerful, beneficial processes. Beta-hydroxybutrate is important for the regulation of the expression of important genes, inflammation regulation, immune system activity, and even antioxidant function. This important ketone is the one of the fundamental reasons the keto diet is so beneficial.
There are some great online tools and apps that will do all the math for you. A great app to try is myfitnesspal.com which takes into consideration your personal information, goals, and where your numbers need to be. But here's a quick breakdown of how keto macros works.
HOW TO DO THE MATH
Multiply the grams of carbohydrate, protein, and fat in each food you eat by the number of calories/grams appropriate. Then divide that number by the total calories to determine whether your percentage for carbohydrates, proteins and fats are in the right zone. Sounds complicated but the math is pretty straight forward.
Here's a simple formula based on eating a keto-type meal:
KETO MACROS MADE EASY
While you're on a ketogentic diet, it is imperative that you keep your carbs below the specific number. If you cheat, you won't remain in ketosis and will lose the benefits.
Note: Reassess as your weight goes down and if you modify your exercise program.
Prior to any dietary change, your should consult your healthcare provider. With that in mind, a ketogenic diet may be a good fit for you.