The keto diet is a healthy, low carb, high fat and moderate protein diet. This diet is helpful in which improving the body’s metabolic processes. It is also useful in reversing the body functions. This diet has become very popular due to its numerous health benefits. For instance, it has helped many people in managing their weight.
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Your body will enter ketosis state when you start eating a diet that has small amounts of carbohydrates and high amounts of fats. In this state, the body burns ketones to produce fuel, thereby providing numerous physiological benefits for the body. Sugars are converted into glucose by the body. This, in turn, makes the body to produce more insulin. High production of insulin can lead to a condition known as insulin resistance. The presence of glucose in the body can inhibit the fat burning process. This means that you should replace carbohydrates with fats.
Ketogenic Diet Macronutrients
This diet has different percentages of protein, fat, and carbohydrates. Outlined here below is a macronutrient breakdown for a keto in percentages.
- Calories from fats- 70-80%
- Calories from protein-20-25%
- Calories from carbs-5-10%
It is possible to break down these percentages into grams. You should this as a guideline. The macronutrient goals of different individuals depending on one’s lifestyle. A keto macro calculator can help you in calculating your specific macronutrients.
Protein is taken to prevent muscle mass. Proteins are essential for the body. In general, you should consume about 0.8 g of protein for every pound of your lean body mass. Taking too much protein cannot affect your ketone levels or raise your blood sugar. High protein intake is highly recommended. You can obtain proteins from meats and dairy products.
Fats are the cornerstones of a ketogenic diet. More than 70% of the calories are obtained from the fat burning process. Individuals who consumer about 2,000 calories on a daily basis should consume about 177g of fats. Remember that fats are the primary sources of nutrition. This means that you should source healthy, high-quality fats. Some of the recommended sources of healthy fats include grass-fed butter, nuts, ghee, olive oil, coconut oil and avocado oil.
You should consume about 25 -50 g or cars on a daily basis. Individuals who are very active can remain in ketosis by consuming about 80g of carbs. Increasing the intake of carbs can help them in obtaining the recommended calories from carbs.