Counting macros on a keto diet is an important part of success. Here are some tips for counting macros on keto:
-
Calculate your daily calorie needs: Use an online calorie calculator to determine your daily calorie needs based on your age, sex, height, weight, and physical activity level.
-
Set your macro goals: For the keto diet, the goals are generally 70% fat, 25% protein, and 5% carbs . Use an online calculator to set your macro goals.
-
Use an app or online tool: There are many apps and online tools available to help you count your macros on keto. We recommend the free app @getmacros.
-
Read food labels: Be sure to read food labels carefully to determine the amount of carbohydrates, protein, and fat in each serving. Also, be sure to consider the amount of fiber, as fiber is not counted in net carbs.
-
Measure your portions: Use a kitchen scale or measuring cup to accurately measure your portions and ensure you're meeting your macro goals.
-
Track your results: Track your results daily to ensure you're meeting your macro goals. If you're not meeting your targets, adjust your diet accordingly.
Fats:
- Coconut oil
- Butter
- Olive oil
- Avocados
- Nuts and seeds (almonds, walnuts, macadamias, chia seeds, flax seeds)
Proteins:
- Meat (beef, pork, lamb)
- Poultry (chicken, turkey, duck)
- Fish and seafood (salmon, tuna, shrimp, lobster)
- Eggs
- Cheese
Carbohydrates:
- Non-starchy vegetables (spinach, lettuce, broccoli, asparagus, zucchini)
- Berries (strawberries, raspberries, blueberries)
- Avocados
- Nuts and seeds (almonds, walnuts, macadamias, chia seeds, flax seeds)
- Low-carb sweeteners (erythritol, stevia)
It's important to note that carbs on the keto diet are measured in net carbs , which are calculated by subtracting fiber from total carbs.
High-fiber foods, such as non-starchy vegetables and nuts and seeds, can be included in the keto diet because they are low in net carbs.
