High Protein For Weight Loss
Protein may be the most critical macronutrient for weight loss. That may surprise some since much of the discussion around weight loss focuses on reducing carbs or fat.
Within the context of moderate and high-carb diets, increasing the amount of protein demonstrates improved weight loss and body composition.7
Improved weight loss and body composition may explain why higher protein diets consistently result in better metabolic health and blood sugar control in people with and without diabetes.8
Studies also show that higher protein diets promote satiety and decrease hunger better than lower protein diets.9
In fact, most of the low-carb studies showing better weight loss and improved metabolic health are also higher protein studies. This means the study participants lowered their carbs and increased the percentage of protein in their diets. We will explain more about that in the low carb for weight loss section below.
The Source Of Carbohydrates Also Matter
To keep yourself feeling full and ensure youâre getting enough vitamins and minerals, make vegetables and quality-fat nuts the brunt of your carbohydrate intake.
Once youâre a keto diet veteran, youâll understand how your body functions with specific amounts of carbs. Perhaps then you can play with adding low-carb fruits into your diet while staying in ketosis.
Have Any More Questions
Feel free to contact us. Wed love to hear from you and want to help any way we can. We are sharing our story in hopes you will find these starter tools helpful. Check out all our keto friendly recipes to get inspired!
We are not nutritionists or doctors and this information is not meant to be given as medical advice. We are two people sharing our success strategies and resources and encouraging you to do further research to see if theyll work for you too. Before starting any diet, you should consult with your physician to rule out any health issues that could arise. Safety first, results second.
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Keto Macros For Weight Loss Explained
The keto diet has become extremely popular for weight management. Many people have achieved life-changing and even life-saving weight loss on keto, and hearing or reading about those positive experiences may be what led you here in the first place.
Keto macros work for weight loss by depriving the body of carbohydrates, and therefore glucose, the main fuel used for energy in all cells. Instead, the body turns to an alternative source ketones, which it makes from fat.
When carbohydrate intake is restricted, the body first uses the glucose stored in the liver and breaks down muscle to release more glucose. After just a few days, with no more glucose available, the amount of insulin in the blood diminishes and allows the stored fat to be used as an energy source, turned into ketones by the liver. This state is called ketosis.
So, by significantly reducing carbohydrates and inducing a state of ketosis the body actually burns the stored fat to produce energy while allowing enough protein to preserve muscle.
There are several theories that have been suggested why the keto diet is successful in leading to weight loss. These include:
The high-fat content decreases food cravings.
Restricting carbs leads to a decrease in appetite-stimulating hormones.
Converting fat to fuel requires more calories to be used.
How Do You Track Your Macros On A Ketogenic Diet
There are a couple of ways you can keep track of your macros
- Free apps like My Fitness Pal and Senza are a popular way of tracking your daily macros on Keto.
- Or, if you plan your Keto meals for the week ahead of time, you can tailor your plan so that you stay within your macro limit each day.
Its not critical to be really strict when tracking your macros, but if you want to track your macros on Keto, then you can use various free apps, or by planning your meals ahead of time.
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Targeted Keto And Cyclical Keto
The targeted and cyclical keto diets are specialized versions of the keto diet that allow more carbs at specific times.
In both cases, you follow standard keto macros most of the time.
The targeted ketogenic diet introduces carbs prior to intensive physical activity such as sprints, metabolic conditioning, or weight training.
The benefits of TKD come from the fact that it allows athletes to perform at a higher level, but still deplete glycogen and attain ketosis through exercise.
And the cyclical ketogenic diet has users follow standard keto macros most days, with a few high-carb loading days each week.
Benefits of CKD may include better exercise performance, higher insulin levels that help build muscle, and possibly faster recovery compared to standard keto.
But unless youre a very physically active person, the chances are high that the standard keto diet is a better fit, especially if you want to lose fat.
What Do You Do If You Go Over Your Macros
Youre spending so much time and effort tracking and trying hard to stick to Keto. But what happens when you slip up? What if you eat too much carbs or too much protein one day or even for a week?
Did that ruin all your hard work?
Firstly, you wont be the only one whos done this a quick search on reddit will show you people whove gone over their protein macro or their fat macro or exceeded their carb macro while staying under their total calories. Plus many more variations.
The best thing to do?
Remember why youre doing Keto. If its to lose weight, then strict macro counting might not even be necessary! A lot of people find they lose weight even if they dont achieve high ketone levels.
Figure out how/why you went over your macros so you can avoid doing so in the future. And the next day, just stick to your keto macros as usual.
Theres no guilt, just a steady progression forward to a healthier and stronger you.
Dont stress about going over your macros. It happens to all of us
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Bonus: Iifym Or Flexible Dieting
IIFYM stands for If It Fits Your Macros. Another name for IIFYM is flexible dieting.
This approach to eating doesnt involve a specific macronutrient ratio. Instead, its a philosophy you can apply to any diet.
In a nutshell, IIFYM says that there are no bad foods and that any food is acceptableas long as it fits the macronutrient ratios youre following.
Is IIFYM valid?
On the one hand, flexible dieting can help preserve your sanity during busy times, mandatory business meals out, or traveling.
But if you take it too far, youll end up eating garbage foods that are bad for your body and the planet.
To learn more about why flexible dieting isnt a good idea all the time on keto, take a look at Dirty Keto: What Is It and Is It Good For You?
Why Should I Track Macros
Know that you don’t need to track macros to be healthy, lose weight, build muscle or reach any other health goal. The only time you actually need to track macros is if your doctor told you so.
In fact, logging your every bite can be frustrating and time-consuming, but it’s worth noting that you’ll get pretty good at eyeballing portions if you make tracking a habit.
Tracking macros can definitely be useful for some things, such as preparing for a bodybuilding show or optimizing athletic performance. It can also be helpful if you want to implement “flexible dieting,” or the practice of eating any foods you want, as long as they fit into your macronutrient ratio.
Counting your macros may also be the key to finally eating less processed foods, as processed and packaged foods tend to be high in fats and carbs , and adding in more superfoods. Many people who want to create a calorie deficit to lose weight prefer tracking macronutrients instead of counting calories, as it takes the emphasis off of weight loss and shifts the focus to nutrition. This is helpful for creating long-term healthy habits.
Additionally, many people enjoy tracking macros because it helps them understand what types of foods work best for their bodies. Give it a try to see if it works for your lifestyle, but don’t feel like you ever need to track your macros.
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Difference Between Macro And Micro
The easiest way to remember keto diet macros is by associating micro with small, so the trace elements in food are the smallest part, therefore micronutrients. Macro can be remembered from there.
Macro nutrients are so important on a ketogenic diet is because you want to get your body used to metabolise fat as an energy source, instead of carbohydrates. To do this effectively, you must also restrict carbohydrates at the same time. Protein is a building block which your body requires but doesnt directly translate this into energy.
Eating with the following macronutrient ratios is what is known as nutritional ketosis. Nutritional ketosis enables your body to create ketones that fuel your body and your brain.
Carbohydrates on the other hand inhibit your bodies ability to create ketones, and this is known as being kicked out of ketosis.
How Do I Use Your Calculator To Get My Macros
While inputting your information, you may find that some of the sections and terms are confusing. If this is the case for you, simply click the lower case i logo located near the title of each section of our keto calculator. After you click the lower case i logo, you will be directed to a brief explanation that should answer your questions.
If you are still unsure of how to use the keto calculator or if you think you arent getting the right keto macro numbers, read through the other Q& As and comments below, you will probably find the answer there.
If you still dont find the answer, please submit a comment with the question and we will address it as soon as possible.
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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.
Calculating Your Personal Macros
The ketogenic diet is not a one size fits all and not everyone needs to eat 75% dietary fat. Most women, especially over 40, will see better weight loss results when they eat less dietary fat, prioritize protein and keep carbs to 20 grams a day. Before I discovered I was hypothyroid, I was able to lose weight using the net carb approach but after being severely hypothyroid that no longer worked for me and total carbs was best for me to lose weight.
In order to figure out the right amount of macros for your body, use this keto calculator from Maria Emmerich which I think is one of the best out there! In order or figure out your macros, you either have to have a body fat scan done by a professional or you can guess your body far using the graphic above looking for a similar body image of yourself.
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How Much Fat Should You Eat To Lose Weight On A Keto Diet
Published: · Modified: May 6, 2021 by Brenda · This post may contain affiliate links · This blog generates income via ads · #sponsoredpost ·
Whether you’re just starting the ketogenic diet or you’ve been on it, but stalled, this post will clear up any confusion on how much fat your body really needs for weight loss on a keto diet.
Create A Tournament For Nutrition Habits
You can follow the same process as above with a list of skills, habits and behaviors you believe might help you achieve your goals. Some examples might be:
- Eat more vegetables.
- Have sugar only once a week.
- Cook two to three meals a week at home.
- Prep food for the week at home.
- Say no to food in the breakroom at work.
- Drink only one alcoholic beverage a week.
- Drink more water.
All of these skills and behaviors can help you achieve your goals and also find a protocol thats best for you however, you cant effectively implement all of them into your life at once. Pin these things against each other until you end up with a winner, or in this case, at the semifinals use the last two as your first step.
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Are There Downsides To A Keto Diet For An Athlete
There is almost always a reduction in performance levels when you adjust to a keto diet. Your body makes the initial change quite quickly but it takes time to get your physical speed, strength, and endurance back on track. You need to make the switch when you have the time to allow your body to normalize, not when you have an important competition coming up. Some researchers doubt that keto diets can fuel the type of fitness required by high-intensity sports. However, this may be because most studies dont give enough time for the athletes to adapt. It used to be thought that keto athletes were disadvantaged for endurance sports but that may not be the case at all. Until there has been further research, it really is up to the individual athlete and how they feel they perform at their best.
There are variations on the standard keto diet that are used by some athletes and bodybuilders. The cyclical ketogenic diet intersperses keto days with days when you up your carb intake, and the targeted ketogenic diet allows the addition of carbs around your workouts. These are not meant for the less serious athlete, but may be options for those who compete frequently.
Keto For Body Composition
Relying exclusively on the calories in, calories out equation can be problematic because it is not optimized for body composition or metabolism.
For example, eating adequate amounts of protein is necessary to maintain lean body mass. The tool above will calculate your macros using lean mass to guide your protein intake goal.
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Why Do You Need My Gender/age/height/weight
Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone.
Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume.
Calculate Your Total Daily Energy Expenditure
BMR accounts for the calories needed to support vital processes only breathing and digesting foods, or processes you need to survive. Your total daily energy expenditure takes into account your activity level and exercise routine. By multiplying your BMR by your level of activity, you get the total amount of calories you will burn per day.
To do this, you will multiply your BMR by these numbers :
- 1.2: Little to no exercise
- 1.375: Light exercise 13 days per week
- 1.55: Moderate exercise 35 days per week
- 1.725: Hard exercise 67 days per week
- 1.9: Very intense exercise
Exercise can include what you do all day at work,for instance, if youre on your feet all day as a waiter or lifting heavy boxes.
After selecting your corresponding number, multiply it by the BMR from your calculations in step one. For example, a woman with a BMR of 1500 who does moderate exercise would multiply 1500 by 1.55 to get her total daily calorie expenditure: 2,325.
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Keto Diet Macros Rules
- Limit your carbs to 25g net carbs typically everyone reaches ketosis below 20g. Many are able to reach and stay in ketosis at 50 gms so be sure to test.
- Eat all your protein, which is typically about 0.6 gms per pound of body weight for those who are not super physically active.
- Eat Fat as a lever, and only if you are hungry. You do NOT need to eat all the fat.
How To Track Macros On Keto
a year ago
New to Keto? Trying it out, but still learning the ropes? If you havent already, youll want to familiarize yourself with the concept of tracking macros. Tracking macrosshort for macronutrientsmeans tracking your carb, protein, and fat intake for each and every bite of food.
At first, tracking macros may seem like a pain. Its extra work to log your meals, even if you have a well-designed app that makes this as easy as possible.
Ugh. Another thing to do every day.
But its worth it. Once you dial in your macros , youll get your low-carb diet humming on all cylinders.
The truth is, the benefits of Ketofat loss, better energy, reduced cravings, and focusare 100% dependent on hitting your macros! Weve had users complain that theyd been on Keto for 9 months, and it just isnt working for them. But then – lo and behold – after they began strictly tracking macros for 30 days, they came back and reported life-changing results.
Hows that for motivation?
Today youll learn all about tracking macros. Well cover what they are, why they matter, and practical tips you can implement right away. Enjoy!
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