1/15/2024 0 Comments Keto and macro countingTotal calories under 2000 = 20g or less of carbs.Most keto’ers start with a carb goal of around 20g - 25g but this can be increased to 45g in the first few weeks, especially if you have been living a carb-heavy lifestyle before starting on keto.Īs you progress through the first few weeks you can then use the following guide to help you work out how many carbs to eat every day: To be successful on keto, you will need to reduce your carbohydrate intake significantly and being aware of how many net carbs you can eat will allow you to plan delicious meals easily.Ĭonfused about what net carbs are? Read this blog post before reading on! There are many great online resources available to help you work out your calorie requirements and it is important to regularly check this because as you lose weight, your calorie needs will reduce too. This is dependent on whether you are looking to lose, gain or maintain your weight - the most common reason people choose the keto diet is to lose weight and so you will need to create a calorie deficit to do this. The first, and most important, step when you start a keto diet is to work out what your calorie needs are. With our four easy steps, you will be able to determine your macros needs ready to get started on the keto plan: Whilst there are many schools of thought surrounding carb intake and macronutrient ratios, we advise following this specific breakdown as the daily intake of 5% carbs (or 25g net carbs) and high fats will help your body reach ketosis and best trick your body into creating an environment that burns more fat for energy - in other words, this macro ratio will help speed up the process that leads to weight loss! The traditional keto diet is broken down into the following macro make-up: You can have protein, carbohydrate and fat macros and need to eat a specific percentage of each to achieve ketosis. Macros are a way of understanding where the calories in your food come from. Haven’t read the other parts of our Beginning Keto series? Head on over to read about some Easy Keto Meal ideas and Low-Carb Food Swaps! Welcome to the third guide in our Beginning Keto series! We have decided to share some great advice on counting macros so that you can eat with confidence and enjoy every mouthful without fear of breaking your keto diet plan.
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