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Macronutrient Ratios (macros)
You hear a lot of people say “to do keto right you have to stick to the macros.” That means getting 70%
of your energy from fat, 25% from protein, and 5% from carbs. However, you have to combine this rule
with the fundamental rule that you can’t eat more than 20g carbs per day.
One rule checks the other. If you eat 100g of carbs that doesn’t mean you now have to eat a pound of
lard and a 24oz steak. That’s silly. They both go together.
Also, that 70% fat is total fat Calories burned. That could be fat that you are eating, or fat from that
Krispy Kreme you ate a decade ago (stored body fat). It doesn’t mean every meal should be a stick of
butter, a few shrimp, and a peanut.
If you’re one of those people who likes counting things (like Calories), there is hope for you. You can
download an app called MyFitnessPal and enter in the food that you eat. It will tell you what the macros
are. Many people find counting carbs, protein, and fat is very comforting, especially when starting out.
It should be your goal, however, to learn to feel it out. After a while you will instinctively know what to
eat and what not to eat, and how much is too much. That’s real life. Obsession gets old quickly. ☺
Protein
Many people who’ve done the Atkins diet failed because they ate too much protein. The reason the
ketogenic diet works is because protein is limited to 1 to 1.5 grams per kilogram of lean muscle mass.
For a 5’ 11’’ 300-pound guy like me, that’s about 90-100 grams of protein per day. My Fitness Pal tells
you how many grams of protein are in the food you eat. If you exercise you can eat more protein.
You’ll get 70 to 78 grams of protein from 9 ounces of steak, depending on which cut you prefer. Beef top
sirloin has the most, providing nearly 78 grams of protein from a 9-ounce piece. The same amount of
tenderloin offers almost 73 grams, a rib-eye steak contains 72 grams in a 9-ounce cut and flank steak has
70 grams of protein in 9 ounces.
So you can see how easy it is to go overboard with protein on a low-carb diet.
What happens when we over-eat protein?
Extra protein, that which is not synthesized by muscles, is metabolized for energy. Burned protein
creates nitrogen. When you strip a nitrogen atom off an amino acid, you have left a carbohydrate
(Carbon, Hydrogen and Oxygen). So the pollution is turning those nitrogen atoms into ammonia and
urea, and peeing them out - which is what puts the stress on the kidneys. Human kidneys can't process
more than about 3g/kg LBM of protein. Also, when your body metabolizes protein, insulin goes up. Not
as much as with carbs, but still a significant amount. So, it’s best not to over-eat protein, no matter
what.
You can use the Keto Calculator at http://keto-calculator.ankerl.com/ to calculate your ideal macros.
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