What Is A Macro Split? A macro split is how you’ll divide up the three macronutrients-protein, carbs, and fat-to meet your caloric needs. The idea is eating liberal amounts of quality fat and limiting carbs gets your body into a state of ketosis, where you burn fat as your primary fuel source. Fat makes up a large percentage of the ketogenic diet-about 70 percent. Fat Fat is important for keeping brain and nervous system healthy. This is because carbs break down into glucose, which the body uses to fuel itself-unless you’re in ketosis, of course.Ĭarbs are found in fruits, vegetables, starches, grains, and many processed foods. Carbohydrates People think of energy when they think of carbs. Keto-approved protein sources are things like animal products like beef, eggs and fish, and dairy products. Protein also plays a role in the production of enzymes, hormones and other body chemicals. Protein Protein breaks down into amino acids, which the body uses to build muscle, hair, fingernails, and more. Each macronutrient serves a specific purpose for your body and comes with different benefits. The three macronutrients are protein, carbs, and fat. What Are Macronutrients? Macros, or macronutrients, are the three building blocks that all human food is made out of. Since the ketogenic diet focuses on macronutrients (proteins, carbs and fats), you need to know how to calculate your keto macros to understand what your body needs to reach ketosis. Ketosis is achieved through reducing carbohydrates for long enough to deplete the body’s glycogen stores, and eating plenty of quality high-fat foods. More on this another time.Keto Macros: How to Calculate Macros for Keto The ketogenic diet is a high-fat, low-carb, moderate-protein diet with the goal of inducing nutritional ketosis, which is a metabolic state that enables you to burn fat (converted into ketones ) for fuel instead of carbs (glucose). I know what feels good and I try to stick with eating in a more intuitive way now. In truth, nowadays I don’t focus too much on macros any more. Obviously, they vary a bit from day to day, depending on how active I am, how hungry I am and whether I’m having a carb up meal. I scared my cats on more than one occasion by jumping up from my chair with a whoop, just for the sake of it!īest of all, I started feeling my clothes getting looser especially around my middle. What My Macro Percentages are Now for Optimal KetosisĪfter these revelations, I adjusted my macros again and suddenly started seeing awesome results! It took about a week, but I started feeling these bursts of happiness and energy. If you eat more protein than your body needs, it simply breaks it down into glucose which can block your keto-adaptation. I don’t do a lot of exercise, and even though I’m 5’8″ I don’t need that much protein. I had been eating 80-100g of fats per day, which just isn’t enough to keto-adapt.Īlso, 100g of protein was far too much. The net result was this continued tiredness and ‘blah’ feeling.Īfter more reading round I realised that I needed to increase the amount of fats I was eating to help ‘persuade’ my body to start using them as fuel. However, I wasn’t eating enough carbs for my body to have enough glucose for energy. Rubbish! This basically meant that I was dancing on the edge of ketosis but not remotely adapting, so my body wasn’t getting used to using ketones for energy. To my surprise (and horror) my blood glucose was 95 and my ketones measured 0.4. On the next day when I woke up, I measured my blood glucose and ketone levels. I decided to bite the bullet and invest in a blood ketone and glucose monitor to try and get to the bottom of things. It didn’t take too much longer for me to figure that I must be off key somewhere. I felt sluggish and lethargic and was seriously starting to wonder if it was all worth it. Even 3 weeks later, every day I still just wanted to lie down in the afternoons. However, what I noticed was I didn’t seem to be experiencing any of that super duper energy that I’d read about. I thought I’d already cracked it, and happily carried on eating using these same macros.
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