Add in regular exercise which can help boost your resting metabolic rate and support the desired outcomes of the keto diet.Īnd despite keto's emphasis on macros, you still need to remember the value of micronutrients. Manage side effects by sipping on calorie-free and electrolyte-rich beverages throughout your day. Certain lifestyle factors, like hydration and exercise, will also contribute to your success.ĭehydration can exacerbate symptoms of keto flu - temporary side effects of your change in diet, including headache, fatigue, nausea and muscle cramps. While your macronutrient ratio will play the most critical role, it's not the only consideration when adhering to the keto diet. Multiply this number by 100 for percent calories from protein. Divide the result by the total daily calories. Multiply this number by 100 for percent calories from carbohydrates. Multiply total grams of carbohydrates by four. Multiply this number by 100 for percent calories from fat. Divide the result by total daily calories. Once you determine the macronutrients found in your food, simply follow these formulas when journaling: Rely on information found on a food’s nutrition label and valuable tools like the USDA Nutrient Analysis Library which allow you to determine the nutrient content of generic and branded foods as well as fresh produce. Some go a step further, allowing you to track your weight over time, plan healthy meals, compete in wellness challenges with friends and even scan barcodes of food packaging for easier tracking.įood journaling requires a few extra steps but is an equally effective means to track macros. All of them serve the same primary function - to show you the percentage of calories you've consumed from each macronutrient based on the food you've tracked that day. There are a lot of different macros tracker apps to choose from these days. Related: Is it OK to have a cheat day on keto? The two most popular ways to track macros are through a food journal or a macros tracker app. Tracking these nutrients to make sure you're eating them in the right ratio helps ensure you're getting results from your keto plan. "Once you've had a chance to adjust, stick to the plan rather than undoing all of your hard work."Įnter macros. "After years of relying on carbohydrates for energy, it takes a couple of weeks to fully adapt to this way of eating," explains Bede. Reaching ketosis can be a challenge, even for the most dedicated dieter. If you eat too much protein while on the keto diet, you may not be able to reach or maintain ketosis." "After we digest and absorb protein, our bodies can convert it to glucose if needed. "The keto diet is really different from other low-carbohydrate diets that allow higher intakes of protein," says Bede.
On a typical keto plan, you'll get your calories from roughly 75% fat, 20% protein and 5% carbohydrates.īut the keto diet isn't just another low-carb plan. The trick to achieving ketosis is significantly increasing the percentage of fat in your diet, while simultaneously cutting out most carbs. This causes your body to enter a fat-burning state called ketosis, which suppresses your appetite and may make it easier for you to eat less. The ketogenic diet encourages your body to use byproducts of fat metabolism, known as ketones, for fuel instead.
How does it do that? Normally, your body burns glycogen for fuel, much of which comes from dietary carbohydrates. The ketogenic diet works differently, in that it changes the way your body uses energy. Most weight loss plans work by cutting calories.
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