... is an abbreviated term of macronutrients. Your macros are your daily intake of “the big 3” nutrients: fats, protein, and carbohydrates.

“Macros” ...

Health

In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.

Physical Performance

<ul><li>Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does.&nbsp;</li><li>Targeted Ketogenic Diet (TKD): This is a variation where you eat SKD, but intake a small amount of fast-digesting carbs before a workout.</li><li>Cyclical Ketogenic Diet (CKD): This is a variation of keto for bodybuilders and contest goers, generally giving one day a week to carb up and resupply glycogen stores.</li></ul>

Types of Ketogenic Diets

<ul><li>Weight Loss.</li><li>Keto naturally lowers blood sugar levels due to the type of foods you eat.</li><li>Mental Focus:&nbsp;Ketones are a great source of fuel for the brain.</li><li>Increased Energy &amp; Normalized Hunger:&nbsp;Fats are shown to be the most effective molecule to burn as fuel.</li><li>Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.</li><li>Cholesterol &amp; Blood Pressure:&nbsp;shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. </li><li>Insulin Resistance.</li><li>Improvements in your skin health.</li></ul>

Benefits of a Ketogenic Diet

<ul><li>Restrict your carbohydrates.&nbsp;Try to stay below 20g net carbs and&nbsp;below 35g total carbs per day.</li><li>Restrict your protein intake. For weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass.</li><li>Stop worrying about fat.&nbsp; Fat is the primary source of energy on keto.</li><li>Try drinking a gallon of water a day.&nbsp;</li><li>Stop snacking.</li><li>Start fasting. Fasting can be a great tool to boost ketone levels consistently throughout the day.</li><li>Add exercise in.</li></ul>

How to Reach Ketosis

<ul><li>Meats – fish, beef, lamb, poultry, eggs, etc.</li><li>Leafy Greens – spinach, kale, etc.</li><li>Above ground vegetables – broccoli, cauliflower, etc.</li><li>High Fat Dairy – hard cheeses, high fat cream, butter, etc.</li><li>Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.</li><li>Avocado and berries – raspberries, blackberries, and other low glycemic impact berries</li><li>Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners &gt;</li><li>Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.</li></ul>

Do Eat on a Keto Diet

<ul><li>Grains – wheat, corn, rice, cereal, etc.</li><li>Sugar – honey, agave, maple syrup, etc.</li><li>Fruit – apples, bananas, oranges, etc.</li><li>Tubers – potato, yams, etc.</li></ul>

Do Not Eat on a Keto Diet

... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.The end goal of a properly maintained keto diet is to force your body into this metabolic state

Ketosis

Is a very common experience for new ketoers, but it often goes away after just a few days – and there are ways to minimize or even eliminate it. When transitioning to keto, you may feel some slight discomfort including fatigue, headache, nausea, cramps, etc.

Keto flu

<ul><li>Increased Urination. Keto is a natural diuretic, so you have to go to the bathroom more.</li><li>Dry Mouth. The increased urination leads to dry mouth and increased thirst.&nbsp;</li><li>Bad Breath. Acetone is a ketone body that partially excretes in our breath. It’s usually temporary and goes away long term.</li><li>Reduced Hunger &amp; Increased Energy. Usually, after you get past the “keto flu,” you’ll experience a much lower hunger level and a “clear” or energized mental state.</li></ul>

How to Know if You’re in Ketosis

<ul><li>Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet.</li><li>Constipation. The most common cause of constipation is dehydration.</li><li>Heart Palpitations. When transitioning to keto, you may notice that your heart is beating both faster and harder.</li><li>Reduced Physical Performance. You may see some limitations on your performance when you first begin a keto diet, but it’s usually just from your body adapting to using fat</li></ul>

Common Side Effects on a Keto Diet

Keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be

Keto Macros

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It's referred to as many different names - ketogenic diet, low carb diet, low carb high fat ( LCHF), etc.

Beginner's Guide To The Ketogenic Diet

What Is The Ketogenic Diet [A Keto Guide for Beginners]

Most newcomers are drawn to keto for its potential weight loss benefits, and, while it remains a topic of debate among nutritional scientists, its proponents typically gloss over the unknowns. The real driving force behind keto’s popularity is our myopic focus on weight as the sole determinant of health.

Keto popularity

... is predominantly made up of high-fat foods , including butter, oils, meat, fish, eggs and cheese, and very low-carb vegetables such as cauliflower and leafy greens.&nbsp;This forces the body to burn fat for fuel, rather than glucose. In order to maintain that state, known as ketosis, followers typically restrict their carbohydrate intake to less than 50g a day.&nbsp;

A ketogenic diet...

Keto was developed as a clinical tool.In 1911, doctors noticed that children with epilepsy stopped having seizures after 2 days of absolute fasting, when their bodies would have been forced into ketosis.&nbsp;Scientists later noted that&nbsp;ketosis could be achieved through a low-carb, high-fat (LCHF) diet without the risk of infection and mortality rates associated with absolute fasting

Ketosis discovery

The ultra-low-carb ketogenic diet - which forces the body to burn fat - flies in the face of conventional nutritional advice. It is hugely popular, but is it healthy or sustainable?

Beginner's Guide To The Ketogenic Diet

“Macros” ...

What Is The Ketogenic Diet [A Keto Guide for Beginners]

Keto popularity

High on fat, low on evidence: the problem with the keto diet