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Mastering the Keto Diet: A Beginner's Guide to Tracking Your Macros

Following a ketogenic diet involves reducing your carbohydrate intake and increasing the healthy fats and proteins you eat. However, to achieve a successful outcome, it is essential to track your macronutrient intake accurately.

Macronutrients, or "macros," refer to the three main nutrients in your diet: carbohydrates, protein, and fat. Tracking your macros on the keto diet ensures that you consume the correct amount of each nutrient to maintain ketosis, a metabolic state where your body burns fat for fuel.

Here are some tips on how to track your macros on the keto diet:

1. Determine Your Daily Calorie and Macronutrient Needs

The first step in tracking your macros is determining your daily calorie and macronutrient needs. There are several online calculators available that can help you with this. Simply enter your height, weight, age, gender, and activity level to estimate how many calories you must consume daily.

Next, you'll need to calculate your macronutrient requirements. The standard macronutrient breakdown for the keto diet is 75% fat, 20% protein, and 5% carbohydrates. 

To calculate your macros, multiply your daily calorie needs by the percentage of each macronutrient. For example, if you need 2,000 calories per day, your macronutrient breakdown would be:

  • Fat: 1,500 calories (75% of 2,000)
  • Protein: 400 calories (20% of 2,000)
  • Carbohydrates: 100 calories (5% of 2,000)

2. Use a Food Tracking App

Using a food-tracking app is one of the easiest and most convenient ways to track your macros on the keto diet. Several apps are available, including MyFitnessPal, Cronometer, and Carb Manager. These apps allow you to log meals and track your daily macronutrient intake.

Enter the correct food items and portion sizes using a food tracking app. Many apps allow you to scan barcodes or search for specific foods to simplify the process. You can also save your favourite meals and snacks to make logging your food quicker in the future.

3. Read Nutrition Labels Carefully

Reading nutrition labels is crucial when tracking your macros on the keto diet. Be sure to check the serving size and the amount of carbohydrates, protein, and fat in each serving. Look for foods that are high in healthy fats and low in carbohydrates. Avoid foods high in sugar and refined carbohydrates, as these can kick you out of ketosis.

4. Plan Your Meals in Advance

Planning your meals can make tracking your macros on the keto diet much easier. Use a meal planning app or write your weekly meals beforehand. This will help you stay on track and avoid making impulsive food choices.

When planning your meals, be sure to include a variety of healthy fats, proteins, and low-carbohydrate vegetables. This will ensure you get all the necessary nutrients while staying within your daily macronutrient goals.

5. Adjust Your Macros as Needed

As your body adapts to the keto diet, you may need to adjust your macronutrient intake. For example, if you're not losing weight or aren't in ketosis, you may need to reduce your carbohydrate intake or increase your fat intake. On the other hand, if you're losing weight too quickly or feeling fatigued, you should increase your protein intake.

To adjust your macros, recalculate your daily calorie and macronutrient needs based on your new goals. Monitor your progress and make adjustments as needed to achieve the best results.

To Sum Up

In conclusion, tracking your macros on the keto diet is essential for achieving and maintaining ketosis. By determining your daily calorie and macronutrient needs, using a food tracking app, reading nutrition labels carefully, planning your meals, and adjusting your macros as needed, you can stay on track and achieve your health and fitness goals. Consult with a healthcare professional before starting a new diet or exercise program.

Get a healthy snack here at Artisanal Australia. We are a small family business that makes healthy living affordable. Shop keto and vegan-friendly products here.

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