An awesome KETO post by @fastandswole
go check him out for more FREE muscle building and fat loss advice!
What are the right macros for keto? How much fat? How much protein is too much? Net carbs?
All your questions are answered in this straightforward keto macro guide below!
Here are the RIGHT macros that you want to follow for the strict ketogenic diet.
This fat should come from varied fat sources like coconut and olive oil, butters, avocados, nuts, eggs. Your body is now running off fats and not carbs so you will need plenty to function and feel good on keto. If you fail to get enough fat your body won’t be running off ketones and will still be trying to run off carbs. This will put your body in limbo between fuel sources which will make you feel like crap! So make sure to get those fats in your diet!
As a general rule of thumb 20% of your diet should be coming from protein. Now if you are aiming to build muscle while on the ketogenic diet than you may be closer to 25% because your body has HIGHER demands for protein for muscle building and recovery. If you are not resistance training or trying to build muscle, then you should stick to the 20%.
5% or Less from Carbs
The ketogenic diet is a HIGH FAT diet, since our body is running off ketones you will want to limit your carbohydrate intake since you don’t want to be kicked out of ketosis. BUT you can subtract your dietary fiber intake from your total carbohydrate intake. This is called your net carbs. This is because the carbs from dietary fiber isn’t actually used for energy like regular carbohydrates. Dietary fiber is important because it keeps things “moving” in our digestive system if you know what I mean. So, look for high fiber sources like leafy green vegetables, and possibly take a fiber supplement to make sure that you are getting enough!
Check out @fastandswole
for more FREE muscle building and fat loss advice!