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What Should My Macros Be On Keto?

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Keto macro for keto weight loss! How I do keto diet macros on the weekends for full day of keto eating vs intermittent fasting day. I explain how to track keto macros for weight loss & keto macros for fat loss w/ my keto weight loss tips w/ keto macros calculator. Macros keto can be easy for women ketogenic macros! DAILY BLOG: www.countessoflowcarb.com =============================== FREE EMAIL LIST: Go to www.countessoflowcarb.com to get free weekly emails on all things keto & intermittent fasting MY #1 AMAZON KETO BOOK NEW RELEASE: https://amzn.to/2JC2iRb DAILY BLOG: www.countessoflowcarb.com CRUSH IT WITH COUNTESS WEIGHT LOSS SERIES: https://countessoflowcarb.com/index.p... =============================== LET'S CONNECT: Facebook: www.facebook.com/countessoflowcarb Facebook Group: www.facebook.com/groups/1319924751469706/ Instagram: www.instagram.com/countessoflowcarb/ Daily Blog: www.countessoflowcarb.com BUSINESS INQUIRIES: [email protected] =============================== MENTIONED IN VIDEO: Calculate Macros: https://countessoflowcarb.com/2018/03... My Fitness Pal For Food: www.myfitnesspal.com =============================== KETO FAV ITEMS: Fats: -Coconut Oil: h

Keto Macros Percentage

Get toned and lean But I don't understand why should I consume so much fat if I am trying to cut fat. Get Your Personalized Keto Macros for Weight Loss or Maintenance. ... concept of macros is important for the keto diet because you need to find ... with a 30% body fat percentage. keto macros = 60% fat / 5-10% carbs / 70-75% protein anything else? Great for losing weight, maintaining or gaining muscle. Here you were thinking this Keto thing was supposed to be simple a A simplistic and straightforward keto calculator to easily help determine your personal macros, and help you get started on the Ketogenic Diet! This site calculates your perfect macros for the ketogenic diet. You are on this page like so many of our weight loss clients because you just asked yourself What are my macros? Well formulated keto macros prevent loss of muscle mass while accelerating fat burn. Learn how to do this with simple math. Macros? What Are Macros? What They Are & How to Calculate. I started Keto yesterday. Low Carbs Lifestyle and Recipes. In order to do a ketogenic diet, you must find your macronutrient ratios. Calculate macros based on age, activity level, BMR, TDEE, and current weight. by Rails ap Continue reading >>

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  1. KetoKate

    2 Keto Dudes
    Subscribe and listen to the podcast with Richard Morris and Carl Franklin. ‘Nuff said!
    You can find all of the episodes wherever you download your favourite podcasts. Or simply checkout: http://2ketodudes.com/archives.aspx
    278
    If you haven’t listened to the podcast in full before going Keto, take the time to at least listen to the first episode titled “Getting Started”.
    Acronyms
    As Keto Freaks we love our acronyms. LCHF, NSV, ACV, HWC, OMAD, CICO, BPC …WTF?! For a quick guide, refer to the Acronym Wiki: https://www.ketogenicforums.com/t/acronym-wiki/1687
    Keep it simple
    There is so much information on the web about Low Carb eating be it LCHF, Ketogenic, Paleo, Primal…watch out for overload of more than the carb kind!
    You’re on the Ketogenic Forums reading this thread, so it looks like Keto is your method of choice. Nice! To begin with aim to achieve a daily macros composition as follows:
    No more than 20g net carbohydrates (for those in the US and Canada subtract Dietary Fiber from Total Carbohydrates on the nutrition panel)
    Approximately 1-1.5g of protein per kg of lean body mass
    And the rest? Fat. Yep, that’s right, F.A.T. It’s time to get reacquainted and embrace all the fatty goodness on offer. Butter and cream and bacon, oh my!
    The general rule of thumb many Ketonians use is a ratio of 5:25:70 when starting out. 5% Carbs, 25% Protein and 70% Fat.
    How do you do this? Easy – have a look at a thread about this very thing: https://www.ketogenicforums.com/t/the-entire-ketogenic-diet-in-one-sentence/497
    537
    Calories
    But what about calories, I hear you say? Ahhh calories, that old chestnut. Calories in vs. Calories out, right? WRONG! Calories are not created equal, but don’t just take my word for it, great stuff on this very topic can be found in the section titled “Show me the Science”. A good place to start is here: https://www.ketogenicforums.com/t/breaking-the-cico-myth/2702/5
    128
    Some Keto Heads have daily caloric goals, others not so much. You’ll find what works for you pretty quickly.
    Now, for the Engineers and Virgos out there I can tell that your head is about to explode at this concept. Whaaaaaaat?! Before you curl up in a ball, rocking back and forth in the nearest dark corner, this calculator will give you some guidance: http://keto-calculator.ankerl.com/
    272
    If you can’t have carbs then what can you eat?
    This is a question you might be asking yourself. It’s definitely a question that others will ask you and the answer you’ll be pleased to know is plenty!
    There are so many great recipes on the internet that you'll find on Pinterest, Blogs and Forums, not to mention the variety of ketogenic cookbooks available in both traditional and electronic format. Once you get used to keto cooking you may even choose to modify some of your old faves. When you do, don’t forget to post them here for others to enjoy: https://www.ketogenicforums.com/c/food/recipes-recipes-recipes
    215
    Keto flu
    Not everyone gets the Keto Flu, a cute name for carbohydrate withdrawal, and for those who do experiences and intensity differs.
    Typical symptoms include headaches, dizziness, nausea, upset stomach, fatigue and lack of mental clarity. Usually they present in the first day or so and don’t last with intensity much past the first week, but there are a number of things you can do to ease your body’s transition from using sugar as the primary source of fuel to fat, such as:
    Drink water, more water, and then even more water
    Watch out for low levels of sodium, magnesium and potassium – incorporate foods rich in these minerals like chicken and beef broth. Dust off those salt shakers and shake, shake, shake!
    Eat fat, more fat and then even more fat – if you’re hungry and you’ve reached your carbohydrate and/or protein macros for the day – eat fat
    Take a nap or even go for a gentle walk
    Supplements
    Take a multi vitamin daily. Listen to the 2 Keto Dudes podcast episode titled “Supplements”. Read this thread: https://www.ketogenicforums.com/t/essential-vitamins-and-minerals-question/264

    172 and work out what’s right for you.
    Fasting
    Forget about it. Seriously. Just focus on getting through the first two weeks.
    This is something you can consider incorporating into your routine in the future. When you’re ready, use the search function on the Ketogenic Forums and look up “Fasting” and “Zorn Fast”.
    Preparation Tips
    Before starting the Keto way of eating here’s a few tips to help get you going:


    Consult your medical practitioner

    Remove all non-keto food from your kitchen. If that’s something you can’t do (you may have family member’s or housemates that will not be boarding the keto train with you), then make sure these items are moved out of sight

    Shop and prep your first week’s meals in advance. This helps keep temptation at bay and assists if you’re feeling the effects of carb withdrawal or simply being too tired or cranky or busy to cook

    Ensure you have plenty of keto snacks on hand, eg. cold cuts, cheese, nuts, broth, etc. Be careful with your macros - carbs are sneaky little things and make their way into many foods either naturally (hello fruit!) or during processing (cured meats). Pay attention to nutrition labels, search the internet, download food apps for tracking…whatever helps you identify carbohydrate content before it goes into your mouth!

    Draw on the Keto community in the Ketogenic Forums for guidance, ideas and support. Don’t forget to use the search function in the top right-hand corner as there’s a good chance that your questions have been addressed in some way. This will also help you tailor your questions/comments so you get beneficial responses

    Keep calm and keto on!

  2. richard

    great post - imma make it into a wiki and pin it into KetoChat

  3. Naomi

    Awesome!!

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That’s A Lot Of Fat!! – Calculating Macros On A Ketogenic Diet

Recently, I have been tracking my keto diet, because I have reached a plateau and wanted to double check that all of my numbers are in line. While looking at my macro numbers and calculating the percentages, I realized, “this is kind of tricky…” I decided to write this article to try to better explain what macros are, and how to track and calculate macro percentages in your keto diet. I don’t often recommend tracking your macros closely unless you are just starting keto or have reached a plateau, basically because the keto lifestyle should be relatively simple to maintain. I find that tracking can be quite a chore and deters many people from trying various weight loss methods. However, there are times when tracking can really help point out problem areas and reasons behind a stall in weight loss. I talk more about plateaus in this article. First of all, let’s define what “macros” are and how to track them. Macro is short for macronutrients, which include proteins, fats and carbohydrates, and are the bulk of the food that you eat. On keto, most people calculate net carbohydrates, which are the total carb grams minus the total fiber grams in a food. Macros are listed in Continue reading >>

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  1. PeeWeeMerman

    With the new year and new keto-ers, I'd like for you to learn from my mistake. I used to pay close attention to my macro ratios. DON'T. They don't matter.
    You're looking at GRAMS. The only way those ratios the keto calculator spits out are accurate are if you eat exactly at the number of recommended calories every day. If you eat more, you may go over the amount of protein you should be eating in a day when you keep the ratio. If you eat less, you won't get enough protein.
    1) Meet your protein goal. Don't exceed it or come in under it.
    2) Stay under your carb limit.
    3) Use fat for the rest. You could have lower fat or higher fat days, depending on how much of a deficit you're working with. There is no number to hit.
    Do not stick to the ratios. You don't need to "get in enough fat." Ever.
    *Edit: I'm not saying "don't follow your macros." Macros are critical! I'm saying don't measure your macros in percentages. The RATIO doesn't matter. The grams are what count. The ratio is variable and therefore unreliable to use as your guideline.

  2. ctuck239

    Carbs are a limit to stay below
    Protein is a goal to make you grow
    Fat is the fuel so you're not slow
    ...or something like that, credit /u/rickamore (I believe)

  3. rickamore

    You nailed it!

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Hey guys, I have to start off by saying I'm very sorry I forgot to tell you guys in the video about an extremely useful tool called MyFitnessPal. This can be downloaded as an app on your smart phone or you can go to the site MyFitnessPal.com. This lets you put in the foods you've had all day into a log and lets you know how many macros/calories you've consumed as you go through the day plugging in your data. So you obviously don't have to memorize the amount of macros/calories in your head every single day. I will post a video soon on how many calories/macros you personally need a day for your fitness goals (gain or lose weight) So be sure to stay tuned! Thanks for watching the video, I hope it helps out a lot of you that didn't exactly understand what macronutrients are and how to count/track them. Be sure to Like, Comment and Subscribe, I appreciate the support!

Macros On A Keto Diet- Should You Track?

Become a High Intensity Health Insider and Get the Detailed References, Full Length Videos Key Timestamps Download a PDF of the show notes: 04:28 Resting Metabolic Rate: Meal plans based upon resting metabolic rate may not be a good idea. Being insulin resistant and overweight increases your resting metabolic rate. The more you weigh, the more your resting metabolic rate increases. 06:44 The Calorie: Your body senses incoming glucose, carbs, fiber, protein and fat. The calorie is a theoretical energy yield from food. It assumes that you absorb 100% of your food. To your body, it is not a thing. 07:22 Imbalances in Gut Bacteria: Overweight people tend to have gut bacteria that are efficient at extracting calories/energy from the food they eat, converting dietary energy into short chain fatty acids that trigger the enlargement of fat cells. 10:03 Do a Calorie Experiment: Eat only 700 calories per day and eat only Twinkies. Will you lose weight on that diet? The food alters your gut hormones, your gut microbiome and your hormones. 10:51 Calorie Restriction Model: An insulin spike tells your body, brain, fat cells, and other tissues to build and not burn. 13:30 Issues Losing Weight Whi Continue reading >>

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  1. mehdi84

    What are the Macro Ratios for Keto?

    Are there macro ratios for Keto? In other words, instead of 40/40/20 (percentage breakdown of protein/carb/fat)... keto is x/y/z.
    Is this the best way to manage a keto diet (aside from the caloric counting)

  2. MarkVI

    macros is all keto is....65f/30-35protein less than 5% carbs
    a simple search bro...just saying, we talk about it all day long on here.

  3. mehdi84

    Thanks dude, my bad. I realized it a bit too late :P

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