What are the right macros for keto? How much fat? How much protein is too much? Net carbs?
All your questions are answered in this straightforward keto macro guide below!
Here are the RIGHT macros that you want to follow for the strict ketogenic diet.
This fat should come from varied fat sources like coconut and olive oil, butters, avocados, nuts, eggs. Your body is now running off fats and not carbs so you will need plenty to function and feel good on keto. If you fail to get enough fat your body won’t be running off ketones and will still be trying to run off carbs. This will put your body in limbo between fuel sources which will make you feel like crap! So make sure to get those fats in your diet!
As a general rule of thumb 20% of your diet should be coming from protein. Now if you are aiming to build muscle while on the ketogenic diet than you may be closer to 25% because your body has HIGHER demands for protein for muscle building and recovery. If you are not resistance training or trying to build muscle, then you should stick to the 20%.
5% or Less from Carbs
The ketogenic diet is a HIGH FAT diet, since our body is running off ketones you will want to limit your carbohydrate intake since you don’t want to be kicked out of ketosis. BUT you can subtract your dietary fiber intake from your total carbohydrate intake. This is called your net carbs. This is because the carbs from dietary fiber isn’t actually used for energy like regular carbohydrates. Dietary fiber is important because it keeps things “moving” in our digestive system if you know what I mean. So, look for high fiber sources like leafy green vegetables, and possibly take a fiber supplement to make sure that you are getting enough.
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Broccoli + Mushroom Beef Stir-fry 🌱
2 Tbsps avocado oil, or olive oil divided
1 pound flank steak, sliced into thin 0.5'' inch pieces
1 large head of broccoli, broken into smaller florets
3 fresh garlic cloves, minced or pressed
1.5 lbs. button mushrooms, cut into quarters
2-3 green onions, sliced
1 Tbsp sesame seeds
Stir fry sauce:
1/4 cup coconut aminos, Bragg's liquid aminos, OR low sodium soy sauce
2 Tbsps fresh squeezed lemon juice
1 Tbsp grated fresh ginger
1 Tbsp sesame oil
1 Tbsp raw honey
Heat HALF of a Tablespoon of oil in a large skillet or wok over high heat. Add broccoli and stir fry for 1-2 minutes, then reduce the heat, and add in 2-3 Tablespoons of water. Cover the skillet/wok, cooking for about 1-2 minutes more, or until your broccoli is crisp tender and bright green. Set aside on a plate.
Meanwhile, in a small bowl whisk all stir fry sauce ingredients and set aside.
Heat 1 tbsp oil in the skillet and add in the steak. Stir-fry for 2-3 minutes until cooked to your liking, then set aside.
Add in the remaining oil, garlic and mushrooms. Stir fry for 2-4 minutes.
Return steak and broccoli to the skillet/wok and pour the stir fry sauce on top. Cook for additional 2 minutes, gently stirring into the pan to get everything nicely coated with your sauce.
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Not only will you feel a huge sense of accomplishment, you’ll:
▪️Be lighter and thinner (it’s not uncommon to lose 20+ lbs!)
▪️Have more energy than you’ve felt in years.
▪️Be sleeping better and feeling more rested when you wake up.
▪️Notice improvements in your skin and hair.
▪️Probably best of all, you’ll have MOMENTUM to keep going with your new Keto lifestyles… you’ll be able to start strong and finish strong. 💪
ketonewbie ketoforbeginners ⏩ Don't forget to share and follow @ketoeatings 👈 more 😃 .
. ♥ Tag someone who would make it for you 😍🍝 .
. . 🍤Cajun Shrimp and Hot Links with Garlic Green Beans! A super easy 20 min weekend meal. 😋This meal by legend @keto_rebel 😊 .
I made the green beans first.
Garlic Green Beans - Bring a large stockpot of water to a boil. Cook the string beans for 2 minutes, then drain and set aside.
- Heat a large high-sided skillet over medium heat. Add the olive oil, 2 tablespoons of the garlic and the string beans and stir. - Add the salt and pepper and mix again, then add the remaining 1 tablespoon garlic and stir to make sure the string beans are coated. Cook until tender, 5 minutes
Introducing Keto Chocolate, that melts tenderly in your mouth and gently caresses all your senses.
Ketofy - Keto Chocolate is a must have for all people on a Ketogenic Diet, Low Carb Diet, LCHF Diet, High Protein Diet or a Gluten Free Diet.
Deixe um coraçãozinho ser você achou linda essa foto ❤️
. 📷CRÉDITOS: @coisasdenany 💜Mais dicas em @coisasdenany
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Starting off the Easter weekend with a pilates class, a ton of water and fresh 'vitamin D': the sun is out in full force, so nice to be outside! 😊
It has been quiet on my feed of late but I find my energy is so much more focused on actually coaching people as opposed to overthinking my social media presence: how necessary is it really to spend time and energy on coming up with daily content?
It is a question I really do not have an answer to, nor do I want to dwell on it too much. Instead, I am happy to announce I am able to take on additional coachees up until July!
So if you have been trying to find a way to get started with your keto lifestyle before the summer months, this is your chance 😊...send me a message and we can discuss your options.
Quali sono per te i momenti in cui è più difficile mantenere un'alimentazione lowcarb❓ 🥉 Nella TOP 3 ci sono sicuramente occasioni speciali come Pasqua, Pasquetta e Ponti vari in cui mangiamo spesso fuori casa e in compagnia di altre persone.
Sei quindi pronto ad affrontare i prossimi 10 giorni❓
Questi sono i miei 5️⃣ consigli per uscirne con pochi danni: 🔸Gioca di anticipo: pensa preventivamente alle situazioni che devi affrontare capendo se hai la libertà di preparare e portare qualcosa per te. 🔸Cucina o acquista le versioni lowcarb delle possibili tentazioni che avrai sulla tavola e che maggiormente sono il tuo punto debole (come pane o dessert). 🔸Pensa al tuo obiettivo finale e chiediti se lo sgarro vale davvero fare un passo indietro verso te stessa o se dopotutto quel piatto di lasagne non ti manca poi così tanto.🎯 🔸Se mentalmente sei in difficoltà, scegli il compromesso che ti permette di limitare il danno il più possibile. Il pensiero "eh ormai ho mangiato le lasagne, tanto vale che mangi tutto quello che mi pare" NON funziona! ❌ 🔸Piuttosto che esagerare con carboidrati raffinati e zuccheri che ti farebbero schizzare l'insulina alle stelle ed uscire dalla chetosi, meglio esagerare con proteine, grassi e prodotti lowcarb senza contare le kcal!
Se vuoi saperne di più di come sgarrare in chetogenica o se cerchi ricette keto / lowcarb, Visita www.mangiachetoama.com 😉
Happy Easter long weekend everyone! We enjoyed eating fish today. Baked fish for lunch then a mild fish laksa with low calorie noodles for dinner. My plan is to try not to sneak any of the kids chocolate eggs on Sunday as I've only got 2 more days till I reach the end of week 12 🐰🥚 #fast800
20116 minutes ago
KETO BROWNIE COOKIES
A friend made these super delicious brownie cookies and I just had to try and make a keto version of them and it turned out quite amazing I must say! They’re like a mix between two great things, a brownie and a cookie. So you don’t have to choose 😊👏🤤😋
Macros per cookie are: 192 calories, 1,5g net carbs, 16g fat, 4,5g protein.
INGREDIENTS: 15 cookies
1/2 cup + 3 tbsp (1,5 dl) almond flour
1/2 cup + 3 tbsp (1,5 dl) coconut flour
2,5 (or 3 if small) eggs
4.4 oz. (125g) butter
7 oz. (200g) dark sugar free chocolate (I use @clean eating)
1 1/3 cup (2 dl) erythritol
1/2 cup + 3 tbsp 1,5 dl) sugar free brown sugar (I use Sukrin gold)
3 tbsp cocoa powder
1 tsp baking powder
1 pinch of sea salt
Set the oven on 347°F / 175°C and cover an oven pan with a baking sheet.
1. Melt chocolate and butter in a water bath or microwave.
2. Mix egg and the two sweeteners until fluffy. For about 5-8 minutes.
3. Mix the melted chocolate into the eggs until its a cream.
4. Mix all dry ingredients in a bowl and slowly turn it into the chocolate mix. Blend carefully until there’s no clumps.
5. Scoop the dough on to the oven pan. Make about 15 balls. I made 6 cookies on one pan. You don’t need to flatten them so much because they will naturally float out. I just lightly pressed with a fork on the top.
6. Bake in oven for 10 minutes and let cool before you remove them.
7. Top with some sea salt and enjoy! 😘
INTERMITTENT FASTING IST NICHT GLEICH INTERMITTENT FASTING!
…genauer gesagt ist der zuvor besprochene 16/8-Rhythmus lediglich eine Variante – wenn auch aufgrund der leichten Umsetzbarkeit quasi die „Gallionsfigur“ – von vielen des intermittierenden Fastens. Hier habe ich euch die populärsten IF-Konzepte auf einem Blick zusammengefasst: * One Meal A Day (OMAD): Wie der Name es bereits vermuten lässt, wird die Nahrungsaufnahme bei OMAD-Diät auf eine Mahlzeit pro Tag beschränkt. Oder genauer gesagt: Das Essens-Zeitfenster beträgt eine Stunde am Tag. Während dieser Stunde kann natürlich öfters (am geschicktesten vielleicht gleich durchgehend) gespeist werden. Im Falle von One Meal A Day spricht man daher – um im IF-Jargon zu bleiben – vom 23:1-Rhythmus.
* Eat-Stop-Eat-Methode: Bei dieser Fasten-Methode wird nur zwei Mal pro Woche auf eine Nahrungszufuhr verzichtet – dafür aber gleich für 24 Stunden am Stück! Wenn bei dir die Wörterkombination „tägliches“ und „Fasten“ Unbehagen auslösen sollte, könnte die Eat-Stop-Eat-Methode genau das Richtige für dich sein!
* Die 5 zu 2 Diät: Bei diesem Diät-Konzept handelt es sich um die Schmalspurvariante des Fastens – „Intermittent Fasting light“ sozusagen. Und so funktionierts: An fünf Tagen der Woche wird normal gegessen.
* Die Warrior-Diät liegt vom IF-Anspruchsniveau her irgendwo zwischen 16/8-Rhythmus und OMAD. Bedeutet konkret: Es wird 20 Stunden am Tag gefastet, die restlichen vier Stunden sind dem Konsum gewidmet. Und was jetzt kommt, könnt ich mir eigentlich genauso gut sparen, da ihr das System sicher längst durchschaut habt: Die Warrior-Diät wird auch noch als 20/4-Rhythmus deklariert.
👉🏻Das sind vier der üblichen Methoden.
There’s actually five stone difference between these pictures. The first is a lovely shot by @sara_moseley_businesscoach which went on the back of my book about freelance writing some years ago. I’ve just taken the second one and there’s no filter. 😂
Between these pictures weight was lost and some crept back on again due to lots of emotional eating, bereavement and crap choices.
But here I am I’ve lost 22lbs in four weeks. I’m focused and determined to keep going. I’m following the #BloodSugarDiet by Michael Mosley and keeping on, not always perfect but feeling so much better for it.
Why does everyone give carbs a bad name?? I personally really love carbs and I’m pretty sure they love me too😂
There is a lot of information out there about so many different diets and what we should/shouldn’t be eating to look a certain way. And somehow down the track carbs got labelled as the enemy 😱
Maybe this came about when people stopped consuming processed foods, which happened to be carbs, and noticed they were loosing weight.. So put two and two together and carbs are bad for you right? WRONG! People are losing weight when they reduce carbs because at the end of the day they are probably just consuming less calories or less processed food which isn’t good for your insides 🙅🏽♀️ and replacing them with nutritious food that makes your insides happy ✅ (and aren’t as high in calories)
Carbs are stored in our body as glycogen which is stored with water, so you take away the carbs and you’re taking away the water stored as well. So sometimes people are actually just losing water weight 💦 Then they go out for a meal and notice that they’ve put a few kilos back on from just that ONE meal.. but that just happens to be your glycogen stores filling back up with water!
Carbs are good for soo many reasons, especially if you train. We use glycogen for energy and if you don’t have those glycogen stores, because you’re restricting carbs, then you’re not going to see the results you want from the exercise you’re busting your arse to do 😅
Mijn eerste run in #Berlin 🏃♀️🏃♀️ En ook mijn langste yay! 3,7km🤸♀️ Ben naar een park gerend in de buurt en heb daar een rondje volgehouden, zo trots op mezelf, ik pushede mezelf echt tot het gaatje 💪⚡ Swipe voor mijn nummers ➡️
Reposted from @leidegalhardo - 🙋♀️Oi gente!!! Voltando pra casa🙌💫 parou de❄🌧 nevar..gracas a Deus! E o povo ja esta pedindo a pizza pra quando chegar em casa🤦♀️..crocante..saborosa..e lc...alguem mais vai fazer pedido da pizza da lê☎️?? Tem nos destaques o passo a passo 👍
🍕 Quem ai ja fez a pizza de microondas?
🎯 Mostra pra todo mundo a receitinha😄
Pizza no microondas
Primavera e Insalate🌸🌼🥗🌺🌸 Lo sapevi che molti fiori sono commestibili e gustosi? Ora che siamo in primavera abbiamo a disposizione diverse opzioni di fiori da aggiungere nelle nostre insalate e abbellirle.