Macros are an important aspect of the keto diet. Learn to track your macros so you stay in ketosis. In this post, I’ll help you better understand what ketosis is, what macros are and how to track them. Plus, I also provide some recommendation for other keto related posts that you will love. Before we begin, this post about macros and staying in ketosis contains affiliate links. So, I may earn some money if you click on one. Read the full disclaimer here.
What is Ketosis?
Ketosis is a process that the body does every day, regardless of the number of carbs you eat. Your body processes different types of nutrients into the fuels that it needs. Proteins, fats, and carbs are all processed for use. Therefore, the ketogenic diet ramps up this process.
This process, ketosis, is a metabolic state where most of the body’s energy comes from ketone bodies in the blood. Ketone bodies are molecules that occur when your body burns fat instead of carbs as an energy source.
What Are Macros?
Macronutrients (macros) are the largest class of nutrients the body requires for energy. They include protein, carbohydrates, and fats. When we refer to “macros,” we are referring to these major nutrients. Since “macros” means large, macronutrients are those nutrients we need in large amounts.
These three major macronutrients are so important to health and energy:
- Healthy Fats
On a keto diet, the point is to force the body to burn off fat instead of carbs or sugar. This is done by limiting your carbs to achieve a state of ketosis.
How to Track Macros
On a low-carb diet, it is important to track the net carbs. Set a limit of 20 net carbs per day as a maximum number. It is also important to track the healthy fats, protein, and fiber because on the keto diet the goal is to maintain ketosis, the state of burning fat as energy. To do this, the fat is to be 70% of the daily intake and protein is to be 25% and the net carb intake is to be 5%.
An excellent free Macro Calculator is MyFitnessPal. It is a fun app that gives you free access to the world’s largest nutrition and calorie database with over 5 million foods listed. Besides that, it is a great way to keep up with your progress. Additionally, it allows you track exercise and calories burned, water intake, and determine accurate nutrition facts for your recipes.
How easy is it to track? Simply download the app, then enter the food group you will be eating from, the serving size, and how it will be prepared. Not only will it save that information, it will give you information about calories, and a space to track your exercise. By the end of the first day of meals, you will see how well you were able to stay on track with your keto diet plan. Additionally, you will see at a glance if you were able to maintain ketosis by eating the right amounts of fat, protein, and carbs.
BONUS: Keto Recommendations
As an added bonus, here are some keto products to help you get started:
Dash Rapid Egg Cooker– This is the PERFECT appliance for picky eaters, large families, or those who have busy schedules. Hard-boiled eggs, soft boiled eggs, poached eggs, scrambled eggs, individual omelets, and all within minutes of the push start button – it couldn’t be easier!
Perfect Keto Chocolate Exogenous Ketones– Perfect Keto exogenous ketones get you in ketosis. Our beta-hydroxybutyrate (BHB) formula was designed for those on a ketogenic diet, or others who may struggle to get back into ketosis after eating carbs. Perfect Keto raises blood ketone levels, improving athletic endurance, mental performance, and energy levels.
Perfect Keto Ketone Testing Strips – Quick easy and reliable urinalysis testing for ketosis after you have had a keto snack or other keto products. Easy for on-the-go testing analysis after keto diet supplements or low carb food.
Keto Made Easy: 100+ Easy Keto Dishes Made Fast to Fit Your Life– Everything can be made keto! That’s the message that food bloggers Matt Gaedke and Megha Barot want to deliver with their new book, Keto Made Easy. No more missing out on classics or favorite dishes, no more added costs with exotic new ingredients—in Keto Made Easy,Matt and Megha show you how to re-create non-keto recipes in easy, cost-effective, and delicious ways.