At present, ketogenic diets are very popular. In this type of diet, foods high in fat and a minimum of carbohydrates are consumed; in this way you force your body to use fat reserves for energy
In large part of the ketogenic diet you have to keep a close eye on your macronutrients, also known as “macros”; that is, proteins, carbohydrates and fats. The proper balance of these, causes your body to enter ketosis, a metabolic state where the body burns stored fat instead of glucose, resulting in the accumulation of ketenes.
Learn how to register your macros on a ketogenic diet properly.
Registration of macros in the ketogenic diet
Follow this breakdown of macronutrients to start ketosis:
- 60 to 75% of calories from fats.
- 15 to 30% of calories from proteins.
- 5 to 10% of calories from carbohydrates.
It is important to know that fats are nine calories per gram, compared to proteins and carbohydrates.
What should you eat on a ketogenic diet?
- Extra virgin olive oil, coconut and avocado.
- Raw cheese
- Thick cream.
- Nuts (such as nuts and almonds) and seeds (such as sunflower, chia and flax).
When choosing protein sources, the best options are beef fed on grass, bacon, sausage, salmon and eggs. Poultry can also be included, but they must be cooked in oil or butter to increase their fat content.
On the other hand, the consumption of carbohydrates is limited, so we have to put aside foods such as cookies. Most of the carbohydrates you have to consume should come from vegetables, especially those without starch. For example, you cannot consume vegetables such as corn, beets and carrots, since they contain a lot of starch and sugar.
How to make the ketogenic diet easier
1.Eat foods rich in healthy fats
The fat has to be your main caloric component in each dish. Choose fish or meat more fatty, or simply add eggs, cheese, cream or butter to the dishes to increase the proportion. It is also advisable to include a base of oils or sauces at the time of cooking the meat.
With consistency, tracking your macros will become natural for you. In fact, it may take 10 weeks for you to automatically track your food.
3.Download a macro calculator
There are macro calculators specifically designed for followers of the ketogenic diet, such as Perfect Keto and KetoDiet. You can also go to the old school and write all your records in a diary.
4.Set daily goals
Establish a macro goal for each meal. For example, if you need 1700 calories per day, each meal should have between 37 to 47 grams of fat, 21 and 42 grams of protein and 5 to 14 grams of carbohydrates. In this way you will be able to control the macronutrients that you consume in your ketogenic diet.
5.Use a scale for food
The size of the portion is very important to calculate the macros of a ketogenic diet. Therefore, it is advisable to invest in a scale for food, as well as having cups and spoons on hand to carry out an adequate count of what you eat.
As you become familiar with the portions you should consume, you can take these measurements visually over time.
You can buy a digital scale to measure what you eat from € 10, € 99 on Amazon Spain.
6.Prepare your own food
Cooking at home ensures that all macronutrients are accounted for properly. Also, preparing food at home can help you save time.
To make this task easier, you can choose a day of the week where you have free time and prepare your meals for a week: this way you can have the rest of the week off and have no excuses to eat healthy.
7.Choose natural foods
When making decisions regarding meals, you should bear in mind that not all foods are the same. The best thing you can do is consume natural foods and leave behind all processed or packaged, which can ruin your diet.
Swedish doctor Andreas Eenfeldt, a family medicine specialist and founder of Diet Doctor, says: “Simply avoid most carbohydrates such as sugar, processed junk food, bread, pasta and rice. Instead, eat meat, fish, eggs and natural fats like butter. “
There are many types of diets that can be chosen. One of the most recommended diets and currently used is the ketogenic diet, but to be able to carry out a good consumption of food in this process, you must carry out a correct count of the macronutrients.
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