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Carbohydrate, Protein, & fat intake in Ketogenic Diet | #macros in keto

Carb, Protein, & Fat

How many macros are needed in the ketogenic diet? Carbohydrate intake per day?
     
What are the macros? The carbohydrateprotein, and fats are known as the macros.  In the ketogenic diet, the nutrient intake of macros is 70% of fat, 25% of protein and 5 % of carbohydrate.
         

1.  Carbohydrate intake- Should be somewhere between 15-30 grams per day. Try to avoid food that contains carbohydrates.

2. Protein intake- Remember not to take too much protein in keto diet, because if you eat more protein than is needed by the body, it will convert the amino acids into glucose to be used as energy. This is known as gluconeogenesis, which means the body is breaking down lean protein for energy, which won't help you to lose weight. Protein intake should be around 1.0 to 2.0 grams per kilograms of body weight.
        
3. Fat intake- As mentioned above the fat intake should be 70-80% of your total meal per day. According to a 2000 calorie intake, fat should be 140 to 170 grams per day. Fat intake will vary with increase and decrease of calorie intake per day.
          
  Taking healthy fats are equally important, some healthy fats are listed below,
1. Egg yolks
2. Olive oil
3. Butter
4. Clarified butter 
5. Coconut oil






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*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.

The statistical information given is taken from internet sources.

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