Want to lose weight and get healthy again? Want to lower your cholesterol? Want to increase your energy levels? Want to get rid of brain fog? Getting started on keto will offer you all this and much more. Don’t delay, start now! So how do I start?
As explained in one of my previous posts, ketosis is the state in which your body burns fat as a fuel, instead of glucose. In order to reach this state, you have to consume the correct ratio of food.
For this you have to know how much of what you can eat. The ideal keto-ratio is 70% fats, 25% protein and 5% carbs. I use My Fitness Pal to determine how much I can eat and to track my daily calorie intake.
First you have to find your goal weight, in my case 62 kg. Then you have to work out how much protein you can eat daily. This is done by taking your goal weight and multiplying it by a factor between 1-1.5. If you want to do weight training in order to build muscle, you would use 1.5, and if you purely want to lose weight, you would use 1.
- Goal Weight x Protein Factor = Percentage of Protein Daily
- 62 x 1 = 62 g of protein daily
- If you want to focus on building muscle as well, you might use:
- 62 x 1.3 +80.6 g of protein daily.
In my case I want to focus on weight loss more than on building muscle. I have to add here that I will still train and will still build muscle, but my main aim in on weight loss
Okay, so now I know I can eat 62 g of protein per day.
As a general rule of thumb, carbs have to be limited to 20 g or less. This is carbs you get from broccoli, cauliflower, etc. For example, 100g of broccoli contains anywhere from 4 g to 8 g of net carbs, depending if you eat the stems or just the florets.
Now it is time to go to My Fitness Pal and update your Macros. Below is an example of my daily formula, already calculated by My Fitness Pal. Remember that it is not necessary to be 100% exact. You can change your figures to whatever suits you best, as long as your carbs are less than 20 g and your protein is somewhere between 1 and 1.5 times your goal weight.
So here you can see that I already update Fitness Pal with my goals for each of the macros. Now all I need to do is start logging my food. I’ve done all this on the free version of My Fitness Pal. You don’t need to upgrade to premium in order to change these settings.
Below is my macros for a day. My goal for my carbs is 5%, which is slightly less than 20g. But you can see that 7% of my calorie intake was carbs, amounting to 19g of net carbs. My protein is spot-on at 62g, although my goal is 20% and the actual was 22%. You can change My Fitness Pal to show the actual correct percentages, but I have my protein and carbs slightly lower than what it should be, and fat slightly higher. The aim is to be higher on fat and lower on the other two. So I would rather have those goal a bit lower. In this case 71% of my daily calorie intake was fat. The ideal is 75%, but I know 70% or higher will be good.
I hope this helped to explain how much of what you should be eating. For me the most difficult part was to convince myself that fat is actually good and that I have to go full-fat instead of lite. For years we’re being taught that fat is bad and that we should avoid it. Now I suddenly have to change my whole way of thinking. Instead of ordering that bleak salad with no dressing, I can now order that same salad with avocado and mayonnaise. It is a huge mental barrier that I have to overcome.
I hope you are with me so far on this journey. Don’t be overwhelmed by all the new things you have to learn. It is a new mind-set you have to adopt, but it is possible and it work
Please leave comments and questions below.