Keto Macros Percentages Ratio, a bunch of words that put together sound so confusing. In other words, there are specific percentages of the macronutrients that you need to consume on a Ketogenic Diet.
What Are The Keto Macros Percentages
As you well know Keto is the abbreviation of Ketogenic, and the Ketogenic Diet is a diet based on the concept of Ketosis.
Ketosis is that metabolic state where your body uses fat as energy source.
To define the Keto Macros Percentages Ratio we also need to define Macros.
Macros is the short form of macronutrients, which are the types of nutrients you can get from food.
Macros are basically divided in 3 categories:
- Carbohydrates, or Carbs
Carbs Macro In Keto Diet
Carbs can be easily converted into energy and it is for this reason that they are the primary fuel for our body.
Examples of foods containing Carbs are grains and products made from grains (pasta, bread), fruits and sugar.
Proteins In Keto Diet
Proteins are building blocks for our muscles, they are necessary for muscle growth and repair.
Protein rich foods are meat, fish, beans family, eggs.
FatsIn Keto Diet
Fat usually has a bad reputation, however, it is not always bad.
Although harder to convert in energy, it can be used by the body as alternative source of energy.
We can find fat in most cheese, nuts just to give some example.
The Keto Diet requires a dramatic cut in the carbs in order to force the body to use burn fat for energy.
Furthermore, who is following a Ketogenic Diet has to limit their protein intake to keep Ketosis active.
On the other hand, since the fat becomes the primary fuel, its intake can be increased.
These three principles are keys for the correct division of the macros ratios.
If we consider 100% as the total amount of calories intake of an individual , we can find the ideal percentages of each macronutrient to maintain Ketosis are:
- 70% Fat
- 25% Proteins
- 5% Carbs
As you can see 70% is the biggest slice and is Fat, this helps teaching the body to use Fat for energy and provides enough nutrients to be converted in energy.
Proteins is the second macronutrient and, as mentioned before, it is necessary to repair the muscles and assist in their growth.
Carbs must be limited to 5-10% because if they are too many the body will stop Ketosis and will burn them to get energy.
The above percentages can be adjusted by a 5% depending on the goal you want to achieve and the exercising habits.
What Food To Eat On a Keto Diet
Now that we have established the ratios of macronutrients to eat how do you know what to eat on a Keto Diet?
The good thing of the Keto Diet is that once you remove almost all carbs, it is quite flexible.
We know that the Keto Macros Percentages are:
- 5% Carbs
- 25% Proteins
- 70% Fats
You firstly need to calculate how many calories you consume in a day.
This depends on your body composition, weight, height, physical activity and other factors.
Assume 2500 calories a day for an average man of 80 Kg (this is approximated not knowing more details).
Following the macros ratios you know that 70% of those calories must come from Fats, 25% from Proteins and only 5% from Carbs.
Once allocated the calories to the macros then you can calculate how much of each you can eat.
The Ketogenic Diet requires a decrease of consumption of Carbs, an increase of Fat and limiting Proteins.
These principles can be better expressed in a ratio of macronutrients of 70% Fats, 25% Proteins and 5% only of Carbs.