The sources of energy in the food you eat are made up of a mixture of calories and vitamins.Alcohol is included in this category, but you don't usually drink it.It's important to know how much you need in your diet.Track how much you get daily with a food app or journal.
Step 1: You can use a calculator to figure out your needs.
The easiest way to figure out your macronutrient breakdown is this method.The information you put in will include your height, weight, gender, and activity level.The calculator will tell you how much you need to eat.Try the calculator at ankerl.com.If you're a woman who's 5' 5" and 150 pounds, with moderate activity, you can eat 1907 calories, 25 grams of carbohydrates, 78 grams, and 166 calories from fat to maintain your weight.There's no need to add up the calories.
Step 2: Start with a calculator to figure out what you need.
It's a bit more complicated, but it gives you more control over your percentages.A calculator will tell you how many calories you need based on your weight, height, age, and gender.You can determine your needs based on the percentage of that amount.The Mayo Clinic has a calorific counter that you can try.
Step 3: Limit your sugars to 5% of your diet.
The most important factor for staying in ketosis is limiting the amount of this macronutrient.To figure out the number of calories you should be consuming, you need to take your total calories and divide by 4.If you want to get 90 calories, you have to take the 1800 calories and divide them by 0.05.Divide by 4 to get a full day's worth of calories.
Step 4: 70% of your calories come from fat.
A gram of fat has 9 calories per gram.Divide your total calories by 0.75 to get 75%, then divide by 9 to find out how much you should be eating.If you divide the number 0.75 by 9 to get 1,350 calories, you can get 150 grams of fat.
Step 5: Subtract fat and carbohydrate calories from the total.
Your total calories are made up of three components.To get your total calories, subtract the number you found for fat and carbohydrates from them.If you subtract 90 and 1,350 from 1800, you'll get the same amount of calories.Divide by 4 to get grams, which is equal to 90 grams of protein.
Step 6: You can calculate your portions.
Dairy, nuts, seeds, and meats are some of the sources of yourProtein.A standard serving of most meats is usually 3 ounces or the size of a deck of cards.Some of that is water.A serving of chicken has 26 grams of meat in it.To get an idea of what you need to be eating, look up any portions you don't know and then weigh them out.A serving of pork has 23 grams, while a large egg has 6 grams.2 ounces of peanut butter has 7 grams ofProtein.1 cup of milk has 8 grams ofProtein, but it also has a lot ofCarbohydrates.You should always check the Carbohydrates of what you're eating.
Step 7: Measure out your fruits and vegetables.
It can be tempting to eat as many green vegetables as you want, but in reality, even they can add up to too many calories when you're trying to stay in ketosis.Fruits are higher in calories.You can get an idea of what you should be eating by looking up the carbohydrate values.One mediumavocado has 12 grams of carbohydrates, while one cup of raw spinach has 1 gram.The broccoli has 8 grams.Many foods have more than one ingredient.avocados are high in fat, making them a staple for many people.A single banana has 24 grams of net carbohydrates, while a medium apple has 21 grams.
Step 8: Pay attention to the net amount of calories in the food.
If you want to calculate the amount of fiber in your food, subtract it from the total.Fiber isn't counted toward your total, but it's listed in the total calories.A serving has 15 grams of totalCarbohydrates and 3 gram of fiber.Subtract 3 from 15 to get 12 grams of net carbs.
Step 9: Look up foods that are high in fat.
Aim for healthy fats that include olive oil, nuts, avocados, peanut butter, soymilk, fatty fish, sesame oil and peanut oil.A single fat serving is usually 5 grams of fat or 45 calories, though with a keto diet you'll be eating a larger amount.A single serving of fat includes 5 g of mayonnaise or butter, 15g of salad dressings and cream cheese, 6 almonds or cashews, 10 peanuts, or 8 olives.
Step 10: For an easy way to track your calories, use a food app.
With food apps, you simply put in the food you're eating and the serving size and it will calculate and track the calories for you.It makes the process simpler because you don't have to look up every single food.The Keto Diet Meal Plan is free on Apple, as is My Macros+, MyPlate, and GoMeals.
Step 11: If you want to ditch the tech, write down your foods in a food journal.
A paper journal is fine if you keep track of serving sizes and the number of grams of each type of macronutrient in your food.When you ate the food, write it down on a piece of paper.You can find the calories in each food.
Step 12: Check your calories throughout the day.
If you're using an app or writing the foods down yourself, make sure to check your macronutrient counts at least twice a day.If you want to hit your goals, aim for midday, so you can adjust in the evening and again at night.Try not to go too far.You don't want to count calories all the time.
Step 13: Try not to track too much.
Tracking your intake is a part of lazy keto.It will keep you in a state of ketosis because you're making sure your count is low.If you aim to keep your other percentages in check, you can approach your diet this way.