Set your goal
Before starting any diet set your health goal, whether it’s weight loss, improved blood sugar levels, reduced risk of heart disease or improved cholesterol control.
For any diet, it’s important to understand the breakdown of your meal macronutrient ratio.
Macronutrients —or macros—are essential components of the diet that provide the energy and building blocks necessary for the proper functioning of the body. There are three primary macros: carbohydrates, proteins, and fats. Balancing these macronutrients in the diet is crucial for overall health and well-being.
Understand the basics of the Keto diet
For the Keto diet, the macro ratios are high fat (60-80%) of total daily calories, moderate protein (15-20%), very low carb (5-10%) or 20-50g per day. Net carbs are total carbohydrates minus fiber.
Keto focuses on very limited carb sources, mainly from non-starchy vegetables, some berries, and nuts or seeds. It also emphasizes high-fat foods like olive oil, avocados, nuts, and fatty fish.
The diet puts the body in a state of ketosis, burning fats instead of carbs, leading to effective weight loss.
Another key emphasis for the Keto diet is intermittent fasting. There are a variety of fasting techniques (such as circadian rhythm fasting, where you fast from dinner to breakfast the next day, or 16:8 fasting between 8am and 4pm). We’ll cover various fasting techniques in another post.
How Keto is different from the Mediterranean diet
Although both diets seem similar, the macro ratios are different.
Keto can be more restrictive and challenging for some people, while the Mediterranean diet can be more sustainable depending on the person or their goals.
For the Mediterranean diet, the macro focus is moderate in carbs (40-60%), moderate in fats (25-35%) and moderate in protein (15-20%). It does allow for a wider range of carb sources, including whole grains, vegetables, and legumes.
Like Keto, it also emphasizes healthy fats, like olive oil, avocado, nuts, and fatty fish like salmon. And the diet includes a variety of protein sources, including seafood, poultry, legumes, and moderate amounts of red meat.
So, check with our physician to ensure which approach is best for you.
Track your macros and metabolic state
Start by determining your calorie needs based on your gender, age, activity level and weight goals.
Use a macro tracking app like KetoClock to track your meals each day and calculate your macro ratios as well as net carbs.
With KetoClock metabolic state calculations are made in real-time so you can always track them on your phone in the dashboard.
In addition to your iPhone, if you have an Apple Watch, you can also receive real-time notifications on your wrist so you will also know your metabolic state and when your body is in maximum fat burn.
Plan your meals
To plan your meals, make a list of keto-friendly foods such as meat, fish, eggs, dairy, low-carb vegetables, nuts, and healthy fats.
Develop a meal plan that incorporates these foods and meets your macro targets.
Be sure to track hidden carbs in sauces, dressings, and processed foods. Also, if you drink alcohol, look for lower carb alcoholic drinks such as red wine and low carb beer!
Drink plenty of water to support ketosis and consider supplementing with electrolytes to prevent the “keto flu” during the initial adaptation period.
The KetoClock app includes a food guide to help you determine the macros for each food type. It also includes Keto friendly recipes to help you create great meals.
Get in the habit to track your meals
Start with tracking every meal every day. That’s the hardest step.
Once you have committed to track your meals using an app like KetoClock, it’s easy to track your daily, weekly, and monthly metabolic state and your macronutrients.
Get into a routine of selecting the right foods and track your daily intake in real-time today. You will be excited to see how effective the Keto diet can help you reach your goals.
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