It can be extremely difficult to track your numbers on a ketogenic diet.
However, technology keeps on making things easier for us. And today, I am going to introduce you to a free keto calculator app which easily calculates your numbers and diet goals for you.
My favorite and most dependable keto macro calculator on the web right now is the:
Numbers are a big part of success on the keto diet. Not only do you need to keep track of what you eat, but you also need to know what your target is.
The Keto Diet and Macros
Macros are short for macronutrient. These macros include:
- Fats: for growth, energy, absorbing fat-soluble vitamins such as K, E, D, and A, and helps protect your organs.
- Carbs: the primary source of fuel in a normal diet and changes on a keto diet.
- Proteins: used for repairing and building muscles and is crucial for tissue repair, growth and proper functioning of the immune system.
Individuals on a keto diet stick to a particular ratio of macros: lots of healthy fats, moderate amounts of protein and few carbs.
How Many Carbs?
Carb intake is pretty much simple on a keto diet. Most of the time, you only need to consume less than 25g of net carbs every day in order to get and stay in ketosis.
How Much Proteins?
A rough guide for protein is to have around 0.8 to 1.2 grams of protein per pound of lean muscle. So, how do you take your lean muscle mass?
Body fat in pounds = Total weight in pounds * body fat percentage in decimals
Lean body mass = Body fat in pounds – total weight
And your protein allowance?
Daily protein allowance in grams = Lean body mass * 0.8 or 1.2 grams
How Much Fats?
Once you have calculated your carb and protein intake, fats will make up for the rest of your daily caloric allowance.
Starting the keto diet without knowing your macros is like going on a road trip without GPS or a map. You have no idea where you are heading. Having your macros will help you avoid the 5 most common mistakes people make when they start the keto diet.
5 Common Ketosis Mistakes
1. Not Tracking Carbohydrates
Always keep in mind that:
A keto diet has a macronutrient breakdown of HIGH fat, MODERATE protein, and LOW carbs. You need to live with very low carb intake in order to achieve success with your keto diet. And the one rule you need to take seriously is to track, track, track since additional carbs can slip unnoticed.
As much as you want to completely remove carbs from your diet to ensure 100% keto diet success, that’s just not possible. Carbs are everywhere and your body needs it to survive. In general, carbs take 5% of your keto diet. However, the exact amount of how much you can take and still stay in ketosis differs in every individual.
Some of the factors that affect how your body makes use of carbs are:
- Your metabolic history
- Your overall lifestyle
- The carb type you eat
Using mobile apps are a good way to track your carbs intake. Such apps will help you see the exact amount of carbs and calories you eat.
2. Not Tracking Protein
Along with tracking your carb intake, you should also be mindful of your protein intake, For most people building lean muscle mass, protein is a must since it promotes muscle growth. However, too much dietary proteins lead to glucogenesis.
Right. Glucogenesis is when the body breaks down protein in order to create glucose. Glucogenesis significantly reduces your ketone levels, while spiking your insulin and pulling from your lean muscle. Such process alternately burns fat and protein for fuel that ultimately leads to the high levels of fatigue and the infamous “keto flu”.
In order to avoid such situations, you need to only eat moderate protein for your body to stay in fat burning mode. This means reduced muscle based meats and fattier cuts of meats you consume.
3. Not Consuming Enough Calories
If you think that it is easy to have low-calorie intake when you are trying to lose weight, then you’re wrong. While you stick to moderate proteins and cutting carbs, you will find yourself not having enough calories from the high fats you are left.
Struggling to eat enough calories from fat daily is not good over time. This is because low-calorie levels turn on your body’ starvation mode. This means that your body will start holding on to your body fats and will negatively affect your hormones and other bodily functions, particularly in women.
4. Not Testing Blood Ketone Levels
So, you learn how to properly track your calories, protein and carb intake. Is that enough? No. What’s next? Track your ketone levels and make sure that you entered and is staying in ketosis state after every meal.
There are 3 different ways to test your ketone levels. These are:
- Blood Ketone Test
Blood testing is the most accurate and simplest way to check your ketone levels. It uses a blood meter to make a small prick on your finger and measures BHB levels in your blood. This is the most accurate test for measuring ketone levels since there are no factors that can dilute the results.
- Breath Ketone Test
Using a ketonix meter, you can test your ketone levels with your breath. You simply blow into the meter and will show a reading based on the acetone (which are ketones that shows on your breath) level it detected.
- Urine Ketone Test
This test is quite simple. You just pee on a stick, wait for a few moments, and read the strip for your ketone levels. You can get keto test strips from Perfect Keto here.
5. Not Considering Nutrition
Most people only think about the low-carb, high-fat rule of ketogenic diet.
“Low carbs? Crossed out. High fat? I’ll eat every high-fat food I see. That should put me to ketosis, right?”
Yes, it should!
However, you also need to think about the types of food you are eating and don’t just freely throw nutrition out of the window. If you want the best results for your diet and to your health, think about the food quality and its nutrients.
Avoid These Keto Mistakes and Be Fat-Adapted
The keto diet is probably the most complex and meticulous eating plans out there. It can be life-transforming however, there are so many things which can go wrong, making a nightmare for others. So, make sure that you try and avoid these common keto mistakes in order to increase your chances of becoming successful and be fully fat-adapted!