Understanding Macronutrients on a Keto Diet

 

The keto diet is becoming very popular for weight loss. On keto, you eat very few carbs and more fat and protein instead. This post will explain the important macronutrients on a keto diet - protein, fat, and carbs. Learning about macronutrients can help you follow keto successfully.

What are Macronutrients 101?

Our bodies need energy from three types of nutrients called macronutrients. Macronutrients provide calories or energy. The three macronutrients are:

• Protein - Protein gives our bodies the materials to build muscles, organs, skin and blood. It helps us feel full and keeps us healthy.

• Fat - Fat provides energy and helps absorb important vitamins. Fat is also needed to make hormones.

• Carbohydrates (Carbs) - Carbs break down into glucose for quick energy. They are in foods like grains, fruits, vegetables and sugar.

Counting macronutrients can help reach diet goals by keeping track of calories and nutrients. On keto, we watch carb, fat and protein amounts closely.

The Keto Diet Basics

The keto diet is high in fat and protein, low in carbs. It works by changing the body's main energy source from glucose to ketones. This process is called ketosis.

When carbs are very low, the liver makes ketones from fat, and the body uses them for energy instead of glucose. This forces the body to burn more stored body fat.

On keto, people aim to eat:

• Carbs - Under 50 grams per day to get the body into ketosis.

• Protein - Moderate amounts of 1-1.5 grams per kg of body weight to prevent muscle loss.

• Fat - Up to around 70% of total calories should come from healthy fats. This fuels ketosis.

By adapting this macronutrient ratio, the body goes into ketosis, starts burning fat for energy instead of carbs, and may aid in weight loss.

Protein on Keto

Protein is still important on keto for many reasons:

• Preserve muscle mass - Eating enough protein prevents muscle breakdown during fat loss.

• Hunger control - Protein is filling and helps control appetite between meals.

• Uses ketones - Protein provides materials to build muscles, organs and bones. Gluconeogenesis uses ketones and protein to nourish these tissues.

Most people need 0.8-1 gram of protein per pound of body weight daily. For a 150 pound person, that's 120-150 grams protein. Good sources include meat, eggs, fish, nuts and seeds. Protein powder can help reach daily needs too.

Fat on Keto

Fat is the primary fuel for ketosis. On keto, 65-75% of calories should come from fat:

• Fuels ketosis - Fats provide energy the body can use instead of carbs. This spares protein and triggers fat burning.

• Makes hormones - Fat is needed to make hormones like estrogen, testosterone and cortisol.

• Carries vitamins - Fat helps absorb vitamins A, D, E and K that are fat-soluble.

Healthy fats to enjoy include olive oil, avocado, nut butters, fish oil and ghee or butter. Fat bombs, keto desserts and creamy sauces also add fat freely without many carbs. Overall daily fat intake is not a goal - just focus on getting enough.

Carbs on Keto

Very low carb intake puts the body into ketosis:

• 50 grams or less carbs per day gets all or most people into ketosis.

• Net carbs are total carbs minus fiber. Fiber doesn't affect blood sugar or ketosis.

• 20 grams or less is a stricter level some follow for guaranteed ketosis.

• Limit carb sources like grains, most fruits, starchy veggies, sweets and alcoholic drinks.

• Check labels to stay within carb macros each day by counting net carbs.

Keto-friendly zero-carb veggies like salad greens, broccoli and mushrooms fill you up without carbs. This strategy trains the body to run on fat and ketones instead of carbs.

Staying on Track with Macros

Tracking macros daily helps stay in ketosis. Use a free app or website to log:

• Protein grams - Meet protein needs but don't go over the set limit.

• Net carb grams - Stay under recommended carb intake like 20-50 grams.

• Calorie intake - Moderate deficits aid fat loss. Too much restriction hinders metabolism.

• Fat grams - Enjoy fat to satiety each day, focusing on the grams, not percentage of total calories. Fat grams are not a daily goal, just allow adequate intake.

With time, experienced keto followers can intuitively gauge amounts without precise tracking. But especially at first, tracking gives control and success on keto. With patience and consistency, your body adapts.

In Summary

A keto diet follows macronutrient ratios high in fat, moderate in protein and very low in net carbs to induce ketosis. This flexible approach leads to better body composition and health for many. Counting carbs, protein and fat can help your body successfully use fat and ketones for fuel. With care, the keto lifestyle creates wonderful opportunities for sustained weight management.