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 track your macros

If you’ve been interested in keto diet recently, you must’ve seen the term ‘macros’ used at so many places.

You must’ve thought to yourself and wondered what it’s all about.

On various social sites, you’ll observe long threads left by pro keto dieters advising the newcomers:

‘eat this to keep up to your macros’, keep a record of your macros’, or ‘you must’ve been off your macros’.

I know; it can be quite sickening for someone who’s just getting to know the keto diet.

So, to help you understand what macros are, here’s something to clear that fuss around your head.

um... macros?

‘Macro’ is an abbreviated form of MACRONUTRIENTS.
Our diet usually consists of two types of nutrients: micro and macronutrients.

Macronutrients are energy producing nutrients that run our body.

They include carbohydrates, proteins and fat, which are the sources of our calories.

Your nutritional intake should include 70% fats, 25% proteins, and 5% carbs. However, it’s quite necessary to know your macros for the keto diet as you might want to balance your intake of fat, proteins, and carbs to get into ketosis and hold on to it until your body starts burning fat.

how to track your macros

‘When you want to start your keto diet, you first need to calculate the macros. When counting carbs, always remember to subtract fiber (gms) from total carbs (gms) to achieve the net carbs. Although tracking your food intake for days, weeks and months might drive you crazy, but it’s actually worth the effort.

the do's and don'ts

Keep your carb intake limited; say it must come from some healthy and green sources (such as vegetables, nuts, and dairy). If you ask me, pick the darkest and leafiest veggie you see; it’s the best.

Tut tut, put those refined carbs away from your reach. Whether it is grains (like bread, pasta, and cereals), starchy foods (like potatoes, beans, and lentils), or fruits, all these would put your diet to the stake.

the meal for you

For an ideal keto diet, your meals should be a protein with vegetable, and an extra side of fat. Having meals consisting of chicken breast, tofu, or fish throughout the day will surely show you how delightful and savory keto can be. If you feel like your hunger spiking up, grab a bag of low-carb nuts and snack to satiate yourself.

Note: To enter ketosis, the usual and recommended amount of carbs is 20-50 g per day. The more restrictive you’re on carbs (less than 15 g), the faster you’ll enter ketosis. But don’t put yourself under pressure to reach ketosis. Take it slow and easy and listen to the way your body responds.  Have a safe and tasty keto journey!

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