The ketogenic Diet has many advocates and adversaries. One of the main arguments the adversaries are using is that by doing the Keto diet you are depriving your body of the essential nutrients it needs to function. 

However, the fact is that most people aren’t doing keto properly, precisely because they are sticking to the one nutrient they consider to be important. They see keto as the exclusion of carbs while not paying attention to all the other factors that can influence the success of this type of diet.

Don’t fall into the same trap. Here are a few tips that will help you get all the micro and macronutrients you need and do the Keto Diet properly.

What are macronutrients and what are micronutrients?

 Macronutrients are what your body needs in sufficient amounts to support the metabolic processes. There are five nutrients that make this group: proteins, carbohydrates, fiber, fats, and water. Proteins, carbs, and fats are the energy-producing nutrients and their energy is measured in calories. 

Every nutritionist will tell you that the key to a healthy diet lies in the balance of these five ingredients

Failing in that can lead to various health problems, including diabetes, obesity, and heart disease. 

Micronutrients, as you can assume, are what’s left: vitamins and minerals which you eat in smaller amounts.

The macronutrient ratio of a keto diet

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The macronutrient ratio refers to the number of calories you are getting from the three essential macronutrients: protein, fat, and carbohydrates.

For the average diet, the professionals recommend that people should get up to 65% of their energy from carbs, up to 35 from fat, and up to 35 from protein. In the keto diet, the goal is to alter the way your body uses energy, and the formula goes like something like this: up to 75% of calories from fat, up to 30% of calories from protein, and only up to 10% from carbohydrates.  

All of this leads your body to the metabolic state of ketosis which makes your body burn fat for fuel. This leads to losing excess fat and boosting your energy.

Calculate the macronutrients

For the most precise results, you can use the keto calculator, but here are some basics you should know.

• The daily intake of net carbs (carbohydrates minus fiber) should not exceed 30 grams (1 ounce), but 20 grams is an optimal amount.
• The amount of protein you will eat depends on your ultimate goal (e.g., lose weight or build muscle). However, the standard is up to 2,5 grams per muscle mass, and less if you don’t want to build muscle.
• To understand how much fat you need, you need to understand that fat contains almost double the calories (9 per gram) as the protein and carbohydrates (4 per gram). On average, you should eat up to 2,500 calories a day, so use the keto calculator to see how much you should get from fats.

After you have calculated how much of which nutrient you need, you should pay attention to the determine the keto macros in the foods you are taking. Some foods are high in protein and low in fat, while others are the opposite. For this, you will need to find nutritional facts online or purchase them from websites or nutritionists. 

What to eat and drink on a keto diet?

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So, let’s be a bit more specific, after all, that’s why you’re here for. 

• Water is a perfect choice, but you can drink water with lemon to get the micronutrients you need as well.
• Tea and coffee without sugar are great. You can amp your efforts by making a proper keto coffee with the addition of coconut oil or butter. 
• The occasional glass of wine won’t hurt but avoid beer.
• Unprocessed meats in reasonable amounts are keto-friendly.
• Fatty fish (wild caught) gives you the most important keto nutrient – healthy fat.
• You can eat up to 36 eggs a day, prepared in all the ways possible.
• All vegetables growing above the ground are allowed.
• High-fat dairy should be consumed in moderation, but make sure you avoid low-fat dairy products, because they often contain a lot of added sugar.
• Macadamia and pecan nuts are great for getting an additional dose of fat, but you should stay clear of cashews because they are carb-packed. 
• Berries are a good fruit to eat when on a keto diet but in moderate amounts.

Tips and tricks that can help

The main principle of keto is: don’t be hungry. However, there is one more thing you should know: keto recipes can be delicious, so if you are a foodie, you won’t be losing a lot. On the contrary, it may even lead you to discover new tastes and cooking techniques. 

As for making this easier for you, the best road is to stick to whole foods which don’t contain hidden ingredients that can ruin your diet plans. Meal planning will get you through the first couple of weeks and joining a keto community will keep you engaged as long as it takes.

Conclusion

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People make mistakes on diets and keto diet is no exception. If you know what your goal is and follow these directions to get to it, you will probably make fewer mistakes. Just remember that a keto diet should serve your needs and not vice versa. 

Caitlin is a student and one huge science nerd. When she is not trying to find the meaning of life and the Universe, Caitlin is researching and writing about various health-related topics. She is happily addicted to art in all its forms, grilled tofu, and hiking. To see what Caitlin is up to next, check out her Twitter dashboard.

The post Getting All Them Micro and Macro Nutrients: How to do the Keto Diet Properly appeared first on SuperFitMen.