Tuesday, October 9, 2018

Let's Talk About Ketogenic Macros

Disclaimer: Always seek the advice of your medical professional before starting any sort of diet or fitness routine.

If you are new to the Ketogenic Diet or just beginning your research, you will hear the term “Macros” bandied about quite a bit.  Most other diets focus on restricting calories and perhaps eating fresh fruits and vegetables along with grains and some protein. The Ketogenic Diet focuses on Macronutrients instead of food groups.  Calorie restriction is still recommended. All diets do have some expectation of self-control, otherwise, it wouldn’t be considered a diet.


The Ketogenic Diet is considered a High Fat Diet.  The majority of Standard Keto Dieters will keep this Macro at 70 to 80% of their calorie intake.  Personally, I shoot for 75% Fat.


Proteins are consumed moderately in this program, usually between 20 and 25%.  Eating fattier proteins and fish help keep the fat macro at the necessary levels. I strive for 25%.


The Ketogenic Diet is considered an Extremely Low Carbohydrate Diet.  This macro is usually maintained at 5 to 10% of calories. I attempt to stay at 5% or less.

So, how do we calculate the number of grams of each?  Roughly, fat has about 9 calories for every gram. Protein and carbohydrates each have about 4 calories per gram.

So for estimate's sake, let’s assume your optimal calorie consumption is 1,800 calories.

Macros by Meal

Once again, other diets will look at the macros for each meal as shown below.  They will often include similar groupings for snacks, totaling for up to 6 “meals” per day, in some cases.

The Ketogenic diet recommends against snacking between meals.  In fact, many Ketogenic proponents start with 3 meals and eventually drift towards 2 or even 1 meal per day.  So, rather than trying to fill up your plate with limited servings, the portions on a Ketogenic diet are much larger, and the meals tend to be much simpler.  Removing fruits and grains from your diet will have that effect.

Breakfast may simply be a Keto Coffee with butter and MCT oil.  Lunch will consist of a high-fat meat like bacon or sausage with some eggs and cheese or an avocado.  The evening meal will once again have a fatty meat, perhaps with some mayonnaise or butter, a salad, and some leafy green vegetables.

Finally, Keto dieters tend to rely on items like “Fat Bombs” to round out their fat macros.  In truth, it is much less complex to maintain your macros, once you have mastered the concept than try to track how many whole grains and servings of fruit you had throughout the day.

Perhaps the major breakthrough in the Ketogenic diet and using fat centered macros is that fullness is attained and it becomes more difficult to consume excess calories which makes it easier for most to have a calorie deficit when desired.

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