What are Macros?
What are macros?
Macro is short for macronutrients. The 3 big macronutrients are FATS, PROTEINS and CARBOHYDRATES.
In the ketogenic diet the guidelines for macro intake is 70% fats, 25% protein, 5% carbs of your caloric intake.
The ketogenic diet is high in fats, due to the minimal impact it has on blood glucose and insulin.
Protein is moderate in the ketogenic diet because it can have an impact on the insulin response. Lack of protein intake can pose a problem with individuals who are trying to spare muscle loss and an systematic approach to the amount of protein consumed should be carefully considered.
Carbohydrates are restricted in the ketogenic diet especially the first few weeks as your body gets fat adapted and switches its fuel source from sugar/glucose to fat. Carbs tend to raise glucose and insulin levels therefore make it difficult for ketone production.
During the first few weeks of a ketogenic diet, low carb is preferred as your body establishes metabolic flexibility and starts to use fat as fuel instead of glucose/sugar as fuel. As a person becomes fat adapted and their metabolic flexibility improves the macronutrients can be adjusted.
For many women it’s best NOT to go too low carb and begin at about 60-80 grams the first week and reduce weekly by 10 grams until they find what their body can handle. Most women find their sweet spot between 40-60 grams, with a small amount may find it at 20 grams (which I have seen many women lose hair when they go too low carb and lack protein).
Is important to track macros in a ketogenic diet?
When starting the ketogenic diet it is important to have a general idea of your macros.
How do I calculate my macros?
There are apps that make it simple to calculate macros. Carb manager, My Fitness Pal, My Plate Calorie Tracker, and Lose It Calorie Tracker are free apps that make it easy to track your macros.