The ketogenic diet consists of many different types of food rules. The most simple to understand is macronutrients (otherwise known as macros). Let’s dive into the Keto Diet Macros.
In nutrition science, there are two different types of areas that food is made up from. These are known and macronutrients and micronutrients.
Generally, the keto diet macros vary within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and. 5-10% of calories from carbs.
Difference between Macro and Micro
The easiest way to remember keto diet macros is by associating micro with small, so the trace elements in food are the smallest part, therefore micronutrients. Macro can be remembered from there.
Macro nutrients are so important on a ketogenic diet is because you want to get your body used to metabolise fat as an energy source, instead of carbohydrates. To do this effectively, you must also restrict carbohydrates at the same time. Protein is a building block which your body requires but doesn’t directly translate this into energy.
Eating with the following macro nutrient ratios is what is known as nutritional ketosis. Nutritional ketosis enables your body to create ketones that fuel your body and your brain.
Carbohydrates on the other hand inhibit your bodies ability to create ketones, and this is known as being “kicked out of ketosis”.
Why are carbohydrates so bad?
Carbohydrates are present in a lot of the foods we currently have access to. It’s because fat was deemed the bad guy during the 80’s when Ancel Keys came to the conclusion that fat caused heart disease.
You have to understand that during this time, heart disease was a major cause of death for a large percentage of the world’s population, and no one knew the cause.
He studied 7 different countries and their nutritional habits, eventually coming to the conclusion that fat was the culprit to heart disease. You can read about why this is not the case in Nina Teicholz The Big Fat Surpise
So to effectively trick your body into burning fat for fuel instead of carbohydrates (glycogen), you need to follow these macronutrient ratios. Many recipes available here will help you achieve these ratios easily without fuss.
If you are having trouble calculating your caloric intake and keto diet macros, you can use my macro calculator located here to ensure you get the right amount of protein for your body type.
Which Foods Can I Eat On Keto?
Please check out the full list of keto foods available here (that also comes with a free printable PDF and flavour combination guide)