- To start the keto diet , we have to respect the % of the main macronutrients: 5% carbohydrates, 20% protein, and 75% fat . (5% carbohydrates are approximately 20 grams.)
- If you follow these percentages, you'll enter KETOSIS , which is when your body starts creating ketones, which causes it to burn fat instead of glucose. (That's when we start losing volume and weight.)
- NET CARBOHYDRATE is what we use in keto to differentiate which types of carbohydrates do not raise our glucose. Carbohydrates can be starches, fibers, and sugars. For example, fiber and sugar alcohols don't affect our glucose levels, so we'll discount them to determine the net carbs we're going to eat.
NET CARBS = TOTAL CARBS - POLYALCOHOLS - FIBER
LABELS IN THE EUROPEAN UNION
- Check if the data is per serving, per package, or per 100g.
- Fats per 100 gr.
- Carbs per 100g. We don't need to subtract anything here, since the fiber has been included in another section. That means it's already subtracted from the total carbs.
- Proteins per 100 gr.
AMERICAN LABELS
- It tells us that the numbers it gives us are per RATION
- Fat per serving
- It tells us the total carbohydrates, since it has a subsection for fiber. That fiber (and also the polyols, if any) are what we can discount. of carbohydrates.
- In this case, the net carbs would be: 34 gr. (total carbohydrates) - 4 gr. (dietary fiber) = 30 gr. per serving of net carbs
- Protein per serving
LATEST KETO TRICKS:
- It's NOT possible for your carbs to be negative. If so, you're subtracting something that was already subtracted.
- BE CAREFUL with maltitol. Many products labeled "sugar-free" are sweetened with maltitol. No, it's not actually sugar, but it raises blood glucose just like sugar. So pay close attention.
- Remember that to be satisfied, it is important that you eat the % of fats that you are entitled to.
- Finally, I recommend the free app MACROS , which allows you to scan the code of the products and tells you exactly the values it has. each product and saves them for You can always know the macros you've eaten that day. Just enter your weight, height, age, and activity level. And it'll tell you everything.
1 Comment
Simplemente faros las gracias,así ya se muchas cosas que no sabía y me valdra a la hora de comprar