if you’re just starting on your keto or low carb journey, here’s a quick refresh. A ketogenic diet, also known as the keto diet, is a low-carb, high-fat diet that has become increasingly popular for its potential health benefits, including supporting healthy weight loss. The goal of the keto diet is to switch the body’s primary source of energy from carbohydrates to fat, leading to a state of ketosis.
Macronutrients or macros provide your body with calories and energy. They are broken down into three main categories: Carbohydrates, Proteins, and Fats. It is important to track your macronutrients while following the ketogenick diet because the goal is to limit your carbohydrate intake so that your body utilizes fat as the primary source of energy. A keto diet is high in fats, moderate in protein, and low in carbs. Do you know how the keto calculator counts your daily macros? Let’s break it down into simple steps.
The keto diet is an ultimate low-carb diet, so your carb intake should be between 5-10% of your total calorie intake. Most ketogenic guidelines suggest staying under 50g net carbs a day. However, some people can only achieve their goal by restricting their net carbs intake to 20g per day, it really depends on each individual. Remember that the human body can’t digest and absorb fibers. Net carbs is an unofficial term that isn’t recognized by nutrition experts. It usually means “digestible and absorbable carbs”, which means simple and complex carbs.
Keeping your carbohydrate intake exceedingly low (between 20 to 50 grams per day) can be hard to achieve or maintain, and could increase the risks of limiting important nutrients, phytochemicals, and fiber in your diet. Therefore, it is preferable to avoid extreme restrictions if you can achieve a state of ketosis with a slightly increased carbohydrate intake.
In addition to using a calculator to help you hone in on your unique nutritional needs, here are some tips to help you succeed on the ketogenic diet:
Incorporate high-quality fat sources: To maximize the benefits of the ketogenic diet, it is important to consume high-quality fat sources such as avocado, nuts, and olive oil.
- Limit processed foods: Processed foods are often high in carbohydrates and can disrupt the state of ketosis. To achieve maximum results on the ketogenic diet, it is important to limit processed foods and focus on consuming whole, nutrient-dense foods.
- Stay hydrated: The ketogenic diet can increase the risk of dehydration. It is important to consume ample amounts of water (and electrolytes!) to ensure proper hydration and maintain optimal health.
- Monitor progress: Regularly monitoring your progress is an effective way to ensure you are on track to achieving your weight loss goals.
Using a keto calculator to dial in what you consume every day can support your keto journey—particularly when you notice your progress is stalling and you want an extra boost to get closer to your goals!