- Calculate your personal macros with a proper macro calculator (click here) and only choose a small to moderate deficit at most, a too large deficit will possibly lead to a damaged metabolism; set up a food tracker of your choice with these macros and follow macros in GRAMS, not percentages.
- Personal macros need to be recalculated with every 10lbs lost and/or with a significant change in activity level.
- Your daily net carbs are between 20-30 grams; stay under the carb limit but do eat as much of them as possible through healthy green vegetables, much needed for fiber and micronutrients; going extremely low in carbs does not make for better ketosis or more weightloss.
- Your protein macro is a moderate amount based on body composition and activity level; reach protein daily and do not go over or under by too much on a regular basis.
- Do not exceed the fat macro if weight loss is a goal but as it already is a moderate deficit on your TDEE (Total Daily Energy Exenditure, aka maintenance macros) I strongly advise to meet it; if you really have trouble doing so make sure to always keep at minimum 60% of daily caloric intake but be aware you may possibly stall as a result of undereating.
- The above macro basics are merely intended as a starting point for beginners in a ketogenic lifestyle for health, not weightloss, keep in mind individual tweaking of and experimenting with these macros are always a possibility after keto adaptation has taken place and metabolic flexibility is a given; there is no such thing as a ‘one size fits all’ keto diet.
- Make sure you eat plenty of healthy fats (saturated-, omega 3- and mono-unsaturated fats).
- Weigh and measure all foods and drinks.
- Eat when you are hungry, not because the clock tells you to; opt for proper meals and avoid snacking.
- The higher fat macro will keep you satiated and as a result you will notice you will want to eat less, but again, do try to eat the full fat macro to avoid a damaged metabolism caused by eating at a too large deficit.
- Drink plenty of water: 2-3 liters per day is the minimum.
- Read all labels when grocery shopping: you will be amazed to discover all the hidden sugars and unexpected high carb counts.
- Avoid all products labeled ‘light’, ‘fat free’ and ‘low fat’.
- Balance your electrolytes: magnesium, sodium and potassium.
- Pre-plan all your meals into your food tracker, this allows you to adjust portion sizes to fit your macros and prevents you from eating outside of your macros.
- Any type of fasting (intermittent or extended) is not recommended until more keto adapted.
- Strenuous exercise is not recommended when starting keto.
- Do not weigh daily, once per week is enough. It is preferable to look at changes in measurements instead: fat loss can happen without the number on the scales changing.
- Weight loss is never linear, influenced by hormonal changes and dependent on bio-individuality; fluctuations of up to 5lbs on a daily basis are normal, especially in women.
- If you have an underlying medical condition chances are the body will focus at the start of keto on healing first, meaning weight loss may start later.
Published on October 16, 2017