The concept that they must track every single carb is maybe one of the keto diet's most intimidating aspects for consumers.
Keep track of your macronutrients and watch how much carbohydrate you consume.
Here are the steps for calculating macro requirements for a beginner on a ketogenic diet for weight loss:
- Determine your daily caloric needs: This can be done using an online calculator that takes into account your age, gender, height, weight, and activity level.
- Determine your macro ratio: The typical macro ratio for a ketogenic diet is 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
- Calculate your fat intake: Multiply your daily caloric needs by the percentage of fat you want to consume. For example, if your daily caloric needs are 2,000 calories and you want to consume 70% fat, your fat intake would be 1400 calories per day. Divide this number by 9 (the number of calories in 1 gram of fat) to determine your daily fat intake in grams.
- Calculate your protein intake: Multiply your daily caloric needs by the percentage of protein you want to consume. For example, if your daily caloric needs are 2,000 calories and you want to consume 20% protein, your protein intake would be 400 calories per day. Divide this number by 4 (the number of calories in 1 gram of protein) to determine your daily protein intake in grams.
- Calculate your carbohydrate intake: Subtract your fat and protein caloric needs from your total daily caloric needs to determine your carbohydrate caloric needs. Divide this number by 4 (the number of calories in 1 gram of carbohydrates) to determine your daily carbohydrate intake in grams.
- Track your macro intake: To ensure you are hitting your macro targets, it's important to track your food intake. You can use a food journal or an app to track your macro intake and make adjustments as needed.
- Consult a healthcare professional: It's important to work with a healthcare professional to determine if the ketogenic diet is appropriate for you and to monitor your progress. They can provide you with additional guidance and support to ensure you are following the diet safely and effectively.