Macros are an important element in any keto diet so you should be familiar with them. What are macros and what roles do they play in keto?
The name “macros” is simply a shorten version for that long word MACRONUTRIENTS. Macronutrients are food’s energy-giving components that supply fuel to the body, such as carbohydrates, fats and protein. Your dietary calories are sourced from them.
You must eat the right balance of carbs, fats and proteins to get into ketosis, remain in ketosis, and turn your body into a burning fat machine.
About Macros
- Carbohydrates as macronutrient are not necessary for survival. Composed of amino and fatty acids, that are not considered as “essential carbohydrates”. and are made up of starches and sugar, that you should limit your carbo intake to fulfill ketosis. Although fiber is also a carb, it is not considered as carb tally for fiber, not easily digestible and very minimal on its blood sugar impact on your body.
In order to successfully limit your carbs, you will need to identify what foods are low in carbohydrates and which ones to avoid. Check the nutrition labels and buy only those with low carb. Select specific amount of carbs in the foods you would like to eat to ensure your allotted amount for the day.
20 grams of net carbs is a great target. Note that each carbohydrate provides 4 calories per gram. So, for example, 20 g of carbs x 4 = 80 calories from carbohydrates.
Examples of carbohydrates are bread, corn syrup, honey pasta, sugar and rice.
- Protein is essential for enzymes, growth, immune function, making essential hormones, tissue repair, and it preserves lean muscle mass. Protein plays an essential role in most biological processes and are considered to be the building blocks of the body. The body breaks down into amino acids from the food you consumed. Identified as essential amino acids are the following: valine, prophane, tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and, threonine, tryptophan, and valine. Protein deficiency results in malnutrition, and other health conditions.
- Every ketogenic diet will need an adequate amount of protein to preserve lean body mass. A general guideline will require you:
- a) 0.7 to 0.8 grams of dietary protein per pound of muscle to preserve muscle mass, and
- b) 0.8 to 1.2 grams of dietary protein per pound of muscle to gain muscle mass.
An excess amount of protein might damage and stress your kidneys affecting ketosis. The amount of protein you need depends on your health and fitness goals.
- Protein provides 4 calories per gram… the same as carbohydrates.
4 calories x 89.6 g of protein = 358.4 calories from protein
Examples of protein: cheese, dairy, eggs, fish, meat, and poultry.
- Fats provide development energy and growth, as well as absorbing fat-soluble vitamins like carotenoids and Vitamins A, D, E, K.
Fats provide 9 calories per gram and are divided as fatty acids and glycerol. Two types of fatty acids in the body can’t synthesize, so they are always part of your diet like linoleic acid and linolenic acids.
Examples of fats: animal fat, avocado, butter, cream oils, heavy cream, nuts and seeds.