What Exactly Do The Results Mean
After you entered all of your data and calculated your macros, you will get results that look something like this:
Lets start with the calories. Simply put, a calorie is a basic unit of energy that helps us understand how much energy we can potentially get from the food we eat. Calorie intake is one of the most critical variables to be aware of when you are trying to change your body composition.
If you eat fewer calories than you need to maintain your weight then you will lose weight. Conversely, eating more calories than you need to maintain your weight will cause you to gain weight.
Notice that I am saying weight loss and weight gain rather than fat loss and gain. By manipulating your calorie consumption, you will predictably change the numbers on the scale, but whether or not those numbers reflect a strong bias toward fat loss depends on the other numbers from your keto macro calculator results.
Fat, muscle, and water can all be lost and gained during the course of your diet. The proportion of weight you lose as fat, muscle, and water depends heavily upon the macronutrient content of your diet . If youd like to learn more about the macronutrients, check out our guide to macros.
Protein is essential for maintaining and gaining muscle mass. Eating less protein than recommended by our keto calculator will typically cause you to lose more muscle mass while eating the right amount of protein will help you maintain or gain muscle mass .
Foods To Eat In Your Keto Diet
Meat: Unprocessed meats are keto-friendly because they are low on carbohydrates. The healthiest of meat products are those that are organic and grass-fed, including:
Just remember that a keto diet is high on fat, so be sure not to have too much meat. Excess protein gets converted into glucose, which makes it even harder for your body to go into ketosis. A regular amount of meat is just enough.
Please note that processed meat such as sausages, meatballs, and cold cuts often contain added carbs. To be on the safe side, look at the ingredients and aim for those whose carbs are under 5%.
Fish and seafood: Virtually every type of fish is good, excellent actually, especially fatty fish such as salmon. Though you may want to avoid breading since it contains carbs. Wild-caught fish is usually the best kind of fish to consume.
Eggs: You can eat eggs however you want, whether they are fried in butter, boiled, scrambled or like omelets. If youre looking for the healthiest option, buy the organic ones. But the question here is, how many eggs can you eat, depending on the cholesterol? We advise that you should eat no more than 36 eggs per day, but fewer than that is also preferable.
Top Tip: Increase Your Salt And Water Intake
Since loss of salt and water is responsible for most keto flu issues, increasing your intake of both can help reduce your symptoms significantly and often eliminate them altogether.9
During the first few weeks of your keto lifestyle, whenever you develop a headache, lethargy, nausea, dizziness or other symptoms, drink a glass of water with half a teaspoon of salt stirred into it.
Or for a tasty alternative, drink consommé, bouillon, bone broth, chicken stock or beef stock and stir in a spoonful of salted butter, if you like. Or, if youre using low-sodium bone broth or stock, add a pinch or two of salt.
In addition, make sure youre drinking enough water. The larger you are, the more water youll probably lose in the early stages of keto, and the more youll need to replace. A good rule of thumb is to drink a minimum of 2.5 liters of fluid every day during your first week of keto.10
This doesnt mean you must drink at least 2.5 liters of plain water in addition to your other beverages. Although drinking plenty of water is important, coffee and tea will contribute toward your fluid intake as well.11 Still, try to keep your caffeine intake modest , as high amounts may potentially increase loss of water and sodium.12
Getting enough water, sodium and other electrolytes like magnesium and potassium can also help with another issue people often experience in the early stages of a keto diet: constipation.
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How To Track Your Net Carbs With Carb Manager
Tap the white plus sign at the top right on your daily log, and you will be brought to the Find Foods window:
Their search function works a lot like the MyFitnessPal app, allowing you to find foods and recipes from one search bar. To find your favorite ruled.me recipe, for example, type in Ruled.me followed by the recipe you are looking for.
Fortunately, you wont have to do any extra math to track net carbs . After you log each item, your net carb count will automatically update themselves, giving you a clear picture of your macros for the day.
How To Calculate Net Carbs For Keto
Wondering how to count carbs and stay in ketosis? Use this manual net carb calculator:
Grams of total carbs fiber sugar alcohols = Net carbs
Heres one important element to factor into your net carb formula: Not all sugar alcohols are truly carb-free.
Some sugar alcohols can actually kick you out of ketosis because they have a high glycemic load. However, certain manufacturers selling low-carb or sugar-free foods will subtract those sugar alcohols from the total carb count. This makes products appear lower-carb than they actually are. Yikes.
On the other side of things, manufacturers will sometimes list sugar alcohols that dont affect your blood sugar as if they were normal carbs, making net carb counts seem higher than they actually are.
So, how are you supposed to calculate net carbs for keto? Know your sugar alcohols.
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What Can You Eat
Taking a look at these keto macros, we can clearly see that healthy fat consumption is a major part of reaching and maintaining ketosis. No, this doesn’t mean you should eat bacon and eggs all day!
“It’s also really important to choose healthy fat sources, from foods like fish, chicken, turkey, nuts, and seeds,” says Rizzo. “Eating too much saturated fat from red meat can negatively affect your cholesterol and blood lipid levels.”
There is a range of healthy fats you can consume on the keto diet like avocados, olives, coconut oil, salmon, and cheese, just to name a few. Paul gave us a full day meal plan that will help you follow your correct keto diet macros.
- Breakfast: A plate of eggs with butter and spinach
- Lunch: Burger patty with a lettuce bun, along with a side salad and avocado
- Dinner: Chicken with alfredo sauce and a side of broccoli
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Calculate Your Carbohydrate Intake
The ketogenic diet is a very low-carb diet, where net carbohydrates only make up 510% of your total calories. Remember: Net carbs equal your total carb count minus the amount of fiber you consume. For most people, that equates to 20-50 grams per day. To calculate this, you will take:
TDEE x / 4 = Grams of carbs per day, or:
Take your total calories from your TDEE calculated in step 2 and multiply it by 0.05 to get your 5% of calories number. Divide the end number by 4 to calculate your carb intake in grams.
Follow the same process to calculate 10% of your calories . These two numbers will be the range in which you want to keep your carb count.
For example, someone with a total caloric intake of 2,000 per day who wants to stay within 510% carbs from total calories would calculate between 100200 calories from carbs, which is 2550 grams of carbs per day.
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Youre Not Drinking Enough Water
Due to the restriction of carbs, you lose a lot of water in the body. So, make sure that you drink more water to prevent dehydration.
A common side effect of the ketogenic diet is constipation, but it is preventable. Dr. Sudano says that for every gram of carbohydrates you consume, your body holds four grams of water. Overall, this effect can be a good thing because your body is going to shed excess water weight. The problem occurs when you lose water that your body needs for vital functions like digestion.
Make sure to up your water intake if youre feeling stopped up. Start by drinking 64 ounces of water a day, and then increase it if youre still not regular after a few days.
Keep your water bottle on you at all times, as its easy to get sidetracked and forget to drink. Dont let your thirst be the only indicator to have some water. If youre thirsty, it means that youre already getting dehydrated, and we want to avoid going down this path.
If your urine is on the yellow side, then drink up! It means that you are not drinking enough water. You want it to be light or pale yellow.
Making Meal Tracking Easier With Cronometer
Similar to MyFitnessPal, Cronometer has a multi-add option that can cut down the time it takes to enter your meals.
To access this feature, you will need to go to the food search screen and tap the orange icon to the right of the search bar.
Here you can enable the multi-add slider and change how your results are filtered.
With the multi-add enabled, you can now select multiple entries as once, review the servings, and edit each one before adding it to your food diary.
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Essential Keto Diet Tips For Beginners
So you dont throw in the towel after the first few days, here are essential tips to help you avoid the biggest beginner mistakes.
1. Stay Hydrated
When you start on a ketogenic diet, your body is slowly but surely forced to empty its glycogen stores.
Since there are 2-3 grams of water attached to every single gram of carbohydrate in the form of glycogen, you will inevitably lose lots of fluid.
If you dont drink enough on keto, you will experience the following symptoms, also known as the keto flu, especially in the beginning:
But its not just fluid loss that can trigger physical symptoms.
2. Do Not Fear the Shaker
Once you deplete glycogen stores, electrolytes are flushed out with the water. The most essential of these is salt , so its deficiency is also responsible for 90% of all physical ailments.
In particular, headaches and dizziness, the main symptoms of keto flu, are a clear sign of too little salt consumption.
Unjustly, an unhealthy image has been attached to sugars white counterpart.
While sugar consumption promotes insulin resistance and body fat storage, salt increases insulin sensitivity and aids weight loss .
Contrary to popular belief, countries with the highest salt consumption yield the lowest cardiovascular disease rates .
In addition, salt takes the bitter taste out of food and acts against cravings. Since it also has a positive feedback loop, unlike sugar, your body will tell you when youve had enough salt.
3. Embrace Healthy Fats
Why You Want To Stay Away From Sugar And Starch
Insulin.Because insulin is a fat-storing hormone.Heres the mantra:
When your insulin is high, you store fat for later use. So you gain fat.When your insulin is low, you use fat for energy. So you lose fat.
Sugar and starch stimulate insulin the most. High amounts of insulin is secreted in response to high blood sugars.
If you’re looking for a simple, doable way to practice carb restriction, I get it. It shouldn’t have to be hard. Get my FREE email course below that shows you the easier way.
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The Science Of Ketosis
Now that you have some background, lets talk about the science of ketones and ketosis.
There are two main energy sources that your body can run on: glucose and ketones .
The only way to use ketones as a primary fuel source is by restricting carbohydrates and increasing healthy fat intake. By doing so, you enter the fat-burning mode known as ketosis. This is because glucose takes priority for energy if it is present in high enough amounts in your body. When you highly restrict carbs in your diet, you use fats both dietary and stored body fat for energy instead.
Ketones are molecules that can supply the brain and body with energy. Not only do you receive the benefits of weight loss by becoming a fat-burner, but you may even begin to experience improved mental clarity and more stable mood, among other benefits.
For example, the Ketogenic Diet may also . High insulin levels contribute to weight gain and certain metabolic diseases such as type 2 diabetes.
Note: Ketosis is much dierent from ketoacidosis, which is a serious medical condition most commonly aecting people with diabetes, in which the body produces extreme amounts of ketones. Here, we are talking about metabolic, or nutritional ketosis, which is the production of safe levels of ketones under the metabolic control of your body.
Calculate Your Protein Intake
On the keto diet, protein accounts for roughly 20-25% of total calories. While many keto dieters used to think that overeating protein would send your body into gluconeogenesis and raise your blood sugar, thats not necessarily the case.
Your protein intake depends a lot more on your fitness level and body composition goals. And eating more than 25% of your calories from protein wont kick you out of keto.
If youre someone whos sedentary, a good protein ratio is 0.6-0.8 grams of protein per pound of lean body mass, calculated in step #3.
If youre moderately or lightly active, stick with 0.8-1.0 grams per pound of lean body mass. A person who wants to gain muscle will need to be in the 1.01.2 grams per pound of lean body mass range.
Use these ranges to determine a range for your protein needs in grams, then multiply the result by 4 for the same number in calories.
For example, a moderately active female who weighs 150 pounds and has 112.5 pounds of lean body mass will need 90-112.5 grams of protein per day. Then multiply that number by 4 to calculate 360-450 calories from protein per day.
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So What Do Macros On The Keto Diet Look Like
Real talk: Hard numbers or percentages on the keto diet are tricky because there are so many differing opinions about the right way to do keto, and little research to back up the varying methods, says J. Wesley McWhorter, a registered dietitian at UTHealth School of Public Health in Houston. Keto diets have morphed into a variety of macro levels with ranges of up to 20 percent carbohydrates, 10 to 30 percent protein, and 50 to 90 percent fat.”
Determining Your Individual Needs
Consider the Keto Food Pyramid a tool to help you reach your keto and body goals.
Its not a magic pill or a quick fix.
For it to work properly, you need to tailor your diet to your specific lifestyle and the goals youre trying to achieve. Thats the only way its going to have the potential to work for you.
If you dont give your body the right fuel, in the right quantities, youre not going to feel your best.
And you can forget about reaching ketosis.
Let me explain.
If you decide to buy a sports car like a Lamborghini, but instead of filling it with premium gas like it requires only use the basic stuff, do you think its going to run right?
Even if it does, what happens if you dont put enough gas in the tank? Will it take you very far?
This is how you should look at feeding your body. Your body is a powerful machine that needs the right fuel in the right quantities to go the distance and function well.
And if you want to feel better and reap all the benefits of a keto diet, this is not a rule you can tread lightly on.
So to help you out, heres how to figure out how much of each macro you need:
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Gather Your Details: Gender Age Height And Weight
The keto calculator takes into account your gender, age, height, and weightto determine your basal metabolic rate , which is the minimum number of calories needed for your body to properly function while resting.
BMR is calculated through Mifflin-St.Jeor Formula as it is the most precise method .
- Men: calories/day = 10 x weight + 6.25 x height 5 x age + 5
- Women: calories/day = 10 x weight + 6.25 x height 5 x age 161
For instance, If a 35 year old man weighs 90kg and his height is 175 cm. His BMR would be:
BMR = 10 x 90kg + 6.25 x 175cm 5 x 35years +5 = 1823.75 1824 calories/day
= 900 + 1093.75 175 +5 = 1823.75 1824 calories/day
Why are these details necessary?
- Gender: Men and Women have different body composition.
- Age: Resting metabolic rate decreases with age.
- Height and Weight: Unique body composition always needs to be taken into account.
Carbs Vs Net Carbs: Whats The Difference
Carbs or carbohydrates are sugars in food that supply energy in the form of calories. This includes all types of sugars including starch, fiber, and sugar alcohols.
Net carbs are thought to represent the number of carbohydrates that are actually absorbed by your body – without impacting blood sugar levels and insulin response. This is because fiber and sugar alcohols arent thought to be absorbed.
Net carbs are only those that are absorbed into your bloodstream by your body.
Total carbohydrates include all of the carb components – even those that aren’t absorbed.
There are some variations in the types of fiber and sugar alcohols that may not make this 100% accurate. While the net carb calculation isn’t perfect, it’s currently the best way to get an idea of how many digestible carbs you’re eating.
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