Higher the fat in your protein will minimize the insulin spike in your body and thats the goal for optimal weight loss.
Make sure that you are eating high fat sources of protein. Start out with that number and see how your body responds. To calculate that divide your body weight by 2.2 and that number will tell you what your protein grams should be. Moderate protein is key! The calculation that I found is best is to consume is 1 gram of protein per day for every kg of body weight. I know it doesn’t sound like a lot of food but if you get your carbs from low glycemic, nonstarchy vegetables you will fill yourself up and your body will love you because you are feeding it real wholesome foods. what? Yes 20 grams is a good baseline to see how your body will respond. I feel like the best way to approach keto, if you are a beginner is to start with a baseline with your macros and tweak it according to how your body reacts to the percentages that you’re using.Ī good place to start is to keep your carbs at 20 grams or less per day or 5% of your total calories. There is no perfect calculation out there.
Thus we need to tweak our macros individually. This is what I have learned!Įvery person and every body is different! A lot of people suffer from an array of diseases and metabolic issues. There is a lot of controversy on what percentage of each nutrient that we should consume for optimal health and weight loss. What are macros you ask? Well the macros or macronutrients that we focus on are carbs, protein, and fat.
So when you’re starting keto you need to pay attention to 3 macros.