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Keto Quick Start

A six step quick start guide to eating a ketogenic diet for weight loss.

Getting

Getting Started Step 3: Establish Your Macros Macros is short for macronutrients. Your macros will be the grams of fat, protein and carbohydrates you need to be eating each day. It will also show you the calorie intake that will work best for you to start losing weight. Different websites have different macro calculators. Find one that works for you and enter the requested information. If it asks for an activity level, put sedentary (or something close to it). This will give you the most bang for your keto buck. Since the calorie burn calculations for most exercises are inaccurate, it doesn’t make sense to include them in your calculations. Also, do not set your net carbs to more than 25g. Twenty grams is ideal, but 25 works for most people. Once you have your macros, you will know where you stand in terms of how you will be eating. What do macros look like? Here’s an example: 38/F/5’4” Current weight: 200 pounds 30% Body Fat Mostly Sedentary 1450 kCal (calories) Goal - a 16% deficit 25g Carbohydrates 100g Protein 106g Fat So, this woman should not consume more than 1450 calories per day. And of that, only 25g will be carbohydrates and 100g will be protein.

The fat grams will vary from day to day. In fact, it is fine if you do not reach your total fat intake in a day. This forces your body to burn it’s stored fat instead. The key is to use fat to help you feel full. Beyond that, it is not a goal to reach for. Now, go find a keto macro calculator and get your macros. In the next step, we will learn what to do with this information.

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