Have you known the ketogenic diet macros? The right step to maintain a healthy body is to live a healthy lifestyle. One is the diet by regulating the intake of good and balanced nutrition. There are two kinds of nutrients needed by the body, namely macro nutrients and micronutrients.
Both are an equally necessary body to be able to obtain optimal health, but macro nutrition is preferred because of its greater role in the body. When you undergo certain dietary methods, there may be some macronutrients that should be limited. Just as if you were on a keto diet. So, what ketogenic diet macros need to know? But before that, we need to know in advance what is a macronutrient.
How Is Ketogenic Diet Macros?
The ideal food intake for those who run ketogenic diets is 70% fat + 20% protein + 5% carbo. The amount of protein that comes in your body can be calculated by looking at your weight. The proteins that enter your body should be delivered 1-1.5gr / 1 kg of ideal body weight then you should calculate how ideal body weight first.
Ideally, the incoming cholohydrate is 60 gr/day but if you want to lose more weight you can limit it to 30gr carbo and increase the amount of protein you eat. For fat consumption, you can adjust the amount that has been generated from the ideal amount of protein and carbs.
ketogenic diet macros (macronutrients/macros) are food components that energize the body to maintain the survival, energy, regulators and builders needed in large quantities by the body. Macronutrients refer to three types of nutrients, namely proteins, carbohydrates, and fats. Of the three nutrients that calories come from.
Each of these nutrients has different functions and roles in the body. If you’re on a keto diet, knowing the concept of macronutrients is so important that you can maintain the right balance of proportions between protein, carbohydrates, and recommended fats so that the body can enter ketosis conditions.
Protein is one of the three most abundant macronutrients in the body. Proteins are chains of units called amino acids. Its function is to replace old cells with new cells, build immunity, build muscle and keep lean muscle mass, energize without carbohydrates, make hormones and enzymes, build organs, blood, nails, hair, skin, network.
There are two types of amino acids you need to know, namely essential amino acids and non-essential amino acids. Essential amino acids are obtained through food because these amino acids are not self-produced in the body. While non-essential amino acids are self-produced by the body, consuming non-essential amino acids is not so important. In one gram of protein contains 4 calories.
If you are on a ketogenic diet, simply consume enough protein (15% – 20% of your caloric intake) to maintain or increase muscle mass. To maintain muscle mass, it usually takes about 0.7 – 0.8 grams of protein per pound of muscle and about 0.8 to 1.2 grams of protein per pound of muscle to gain muscle mass. Protein intake is less than that will eliminate your muscle mass. It can also damage the kidneys and affect the condition ketosis. Remember, your goal of the diet is to eliminate fat, not muscle!
You may hear essential fatty acids and amino acids. But have you ever heard of essential carbohydrates? This is why carbohydrates include one of three macronutrients that are less important in survival. In 1 gram of carbohydrate, there are 4 calories.
Sugar and Carbohydrates in the body will be broken into glucose and then converted into energy. Excess glucose will be stored in glycogen in the muscles and liver. If the glycogen is not able to accommodate glucose, insulin will store it in the form of fat. Eating carbohydrates can make the body quickly feel hungry, increased appetite so that the body to consume excess calories. In addition to carbohydrates and sugars, proteins and fats can also be converted into glucose if the body is deficient in carbohydrates.
For that, when ketogenic diet, you should limit the intake of carbohydrates so that the body can enter ketosis conditions. Low levels of carbohydrates consumed will make the body produce more ketones and this will change the way your body uses energy fuel.
Read This: Ketogenic Diet Mayo Clinic
Many misconstrue the fat as a nutrient that should be avoided and not good while undergoing a diet program. In fact, fat has its own function and role that is very important in the body. The lack of fat intake is even harmful to the body! Fat has more calories than protein and carbohydrates, wherein 1 gram of fat contains 9 calories. That’s why fat is a great source of energy for the body.
Just like proteins, there are fats known as essential fats, which are divided into linoleum and alpha-linolenic acid. Unfortunately, this fat is not produced by the body so it must be obtained from food intake. Fat acts as a source of energy protects vital organs, keeps the body full longer, regulates brain function, regulates hormone production, balances body temperature, transport and absorption of fat-soluble vitamins, prevents atherosclerosis, reduces the risk of heart disease and stroke. Fat deficiency results in liver and kidney disorders, reduced growth rate, decreased immune function, depression, and skin dryness.
While on a diet, eating fat is the main thing. If in keto diet you should reduce carbohydrates to a minimum and consume enough protein to maintain muscle mass, then the fat will meet the rest of your keto dietary needs. The ketogenic diet makes use of ketones (sources of fuel energy derived from fats) as fuel in the body. Eat healthy fats like grass-fed meat (cows, goats, sheep), poultry (chicken, duck), fish, oil, avocado, or beans. Do not be afraid to consume healthy fats when keto diet because the incoming fat will not be dumped in the body but used as fuel to generate energy. So that your weight loss will be faster.
Such is the ketogenic diet macros you need to know. Consumption of all three in accordance with the recommendation to eat the ketogenic diet for weight loss more effective and maximal. Balance your ketogenic diet with regular exercise. The keto diet and exercise is the best blend for your health.
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