A keto macro diet is all about the grams. We’re talking about grams of carbohydrates, protein, and fat. Hit the right number of macros, and you will stay in ketosis and lose weight. Stray too far, and you may notice that your body is not responding as you had hoped. Here’s what to know about setting your macros and adjusting them.
Setting Your Macros
Setting your macros on a keto diet starts with knowing your carb count. For many people, daily carbs are about 25 to 50 grams to stay in ketosis. Your number may be higher if you are a bigger person or if you are especially active.
Your other macros, or grams of protein and fat, will need to fit into your total calorie limit. You might get about 15% of calories from protein and 75% of calories from fat. On a 1,600-calorie diet, that means getting 60 grams of protein and 130 grams of fat daily.
When to Adjust Macros
You might adjust one or more of your macros for any number of reasons. These are a few examples of when you might adjust macros and which macro or macros you might change.
- You are not losing weight - lower total calories and possibly carbs, protein, and/or fat grams. Another adjustment you might make is to increase exercise.
- You are not in ketosis - lower carbs and total calories. The body can also make glucose, or sugar, from protein, so you may need to increase protein if the amount you are taking in is more than you need.
- You increase your activity levels - increase carbs gradually. The goal is to find the sweet spot where you are taking in enough energy and carbs to fuel exercise, but not so many carbs that you are no longer in ketosis.
- You feel sick or nauseous - increase carbs. It is also a good idea to talk to your doctor about any possible side effects of a ketogenic diet.
Be sure to talk to your healthcare provider while on a keto diet to be sure it is healthy for you. Your doctor or a nutritionist can also help you determine what your new macro goal is for each of the macros, and which foods can help you get there.
Foods to Help
It can be hard to target specific macros or to get delicious foods on a ketogenic diet, but Netrition can help. Our inventory of Low-Carb and Keto Foods includes Chips, Protein Bars, Sugar-Free Syrups and Candies, and so much more. From snacks and entrees to dietary supplements to support ketosis, Netrition has what you need to stay on track and be satisfied.
These are some examples.
- Sugar-Free Chocolates and Candies
- Low-Carb Protein Bars
- Protein Chips
- Vitamins and Dietary Supplements
- Low-Carb and High-Fiber Pasta and Bread, Bagels, Pita, Tortillas, and Wraps
- Low-Carb and Sugar-Free Protein Shakes
- Low-Carb Syrups, Dressings, and Sauces
Keeping macros in check and adjusting as needed can help you meet your goals. Netrition can help as you look for foods that taste great and help you limit carbs as you boost protein and fat. Be sure to browse our Low-Carb and Keto Foods for convenient choices that can let you hit your goals every day.
