Keto Sound Bytes: Macros, A Beginner’s Guide….

In this sound byte, we discuss  a beginner’s guide to understanding macros in the context of a ketogenic diet. We define what macros are and explain the role of the three main macronutrients: carbohydrates, protein, and fat.

It’s important to note, that everyone follows the keto diet in their own fashion. Whatever brings you success, is the most valuable way for you!

Key discussion points include:

• Carbohydrates: The video explains that carbohydrates are not an essential nutrient for survival. A general rule for a keto diet is to limit carbohydrate intake to 20-30 grams per day, though this can vary based on individual goals and sensitivities. We also clarify the difference between total carbs and net carbs, explaining that fiber and sugar alcohols are typically subtracted from the total carb count to determine net carbs.
• Protein: Protein is discussed as a building block for the body, essential for tissue repair and immune function. We emphasize the importance of consuming enough protein to maintain lean body mass, suggesting a range of 0.8 to 1.2 grams per pound of lean body mass. It is also recommended erring on the side of slightly more protein rather than less, especially with age.
• Fat: Fat is presented as a crucial source of energy and is necessary for brain function and organ protection. We suggest using fat as a “lever” for satiation rather than consuming it excessively to hit a specific number. We also recommend prioritizing healthy fats like animal fats, avocado, and coconut oil, while avoiding trans fats and highly processed vegetable oils whenever possible.

Practical Tools and Resources:

• Keto Calculators: The hosts recommend using free online keto calculators to determine your personal macro needs based on your age, gender, activity level, and health goals.  We mention specific calculators from KetoGains and Keto Connect as examples.
• Tracking Apps: In the we video suggests using apps to track macros once they are determined. We specifically praises the Carb Manager app for its user-friendly interface and ability to calculate net carbs, which was a feature lacking in other popular apps like MyFitnessPal. Although it has improved over time.