What are Macros?
‘Macros’ is an abbreviated term of macronutrients. Your macros are your daily intake of ‘the big’ nutrients: fats, protein, and carbohydrates.
Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate (these are called macros).
Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.
You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fibre. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).
Total carbs: 35g Fibre: 5g Net Carbs: 35 – 5 = 30g
- There are a total of 6g carbohydrates in 1 cup
- There’s also 2g of fibre in 1 cup
- So, we take the 6g (total carbs) and subtract the 2g (dietary fibre)
- This will give us our net carbs of 4g
What to eat:
Protein is the building blocks for life. It is an important component for every cell in your body. Protein keeps your body working as it should. It is the key to a fitter, stronger, leaner you.
Protein keeps you fuller for longer and helps to balance blood sugar levels. Because it leaves you feeling satiated, you are less likely to over eat. On a keto diet you should eat the protein you need, but not much more. This is because excess protein is converted to glucose in the body. You still need some protein because if there is not enough glucose or protein, then your body will start breaking down your muscle for energy. Hence why we recommend UD2.
Good sources of protein:
- Alpha Lipid Ultra Diet 2
- Meat: Beef, pork, lamb, game and poultry. The fat is useful as well as the skin on the chicken. Choose organic if you can
- Fish and seafood: All kinds. Preferably fatty fish such as salmon, mackerel or herring
- Eggs: All kinds. Preferably organic
You need fat to burn fat. Fat provides essential fatty acids, keep our skin soft and carry fat soluble vitamins around our body. It helps keep you satisfied.
There are 3 major kinds of fat:
- Saturated fat—mainly from animal products, solid at room temp, limit consumption
- Monounsaturated fat—olive oil, avocado and nuts, enjoy in moderation, do not overeat
- Polyunsaturated fat—flax, sunflower and sesame seeds, walnuts, evening primrose and fish
Natural fat Using butter and cream for cooking can make your food taste better and make you feel more satisfied. Check the ingredients or make it yourself. Coconut fat, avocado oil or olive oil are also good options.
We need to restrict carbs but NOT fibre, as it is beneficial. We want to eat vegetables ‘above the ground’ as a general rule.
- Vegetables All kinds of cabbage. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, capsicum, tomatoes etc.
- Dairy products Always select full-fat options like real butter, cream, sour cream and cheeses. Be careful with regular milk, reduced fat and skim milk as they contain a lot of milk sugar. Avoid flavoured, sugary and low-fat products.
- Nuts and berries Enjoy low-carb nuts like brazil nuts, macadamia and almonds. Berries like raspberries, strawberries and blueberries are OK in moderation for most people. Great with whipped cream 😊 Reduce or exclude for weight loss.
- Everyday drinks Water: Still or sparkling. Add a slice of lemon or lime. Coffee and tea: Feel free to add a little milk or cream.
On a keto diet we need to avoid sugary, highly processed foods as well as starchy carbs eg potato, kumara, pasta, rice, bread.
- Sugar: Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream and breakfast cereals. Also avoid artificial sweeteners: they often maintain sugar cravings
- Starch Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli etc. Moderate amounts of root vegetables are okay if you are not too strict with carbohydrate restriction
- Margarine Industrial butter imitation with unnaturally high content of omega-6 fat and additives. It has no health benefits and tastes bad
- Beer Liquid bread. Full of rapidly absorbed carbs
- Fruit Contains a lot of sugar, eat it as a natural form of candy. Dried fruit contains even more carbohydrates. Coconut, citrus and melon contain fewer carbohydrates than, for example, bananas and grapes
How do you know you’re in Ketosis?
- Dry mouth and increased thirst (important to stay hydrated)
- Increased urination
- Keto breath – it might be metallicy or fruity (due to a ketone body called acetone escaping in our breath)
- Reduced hunger
- More energy
- Keto strips
Benefits of Keto:
- Weight loss
- Helps balance blood sugar levels
- Mental focus
- Increased energy
- Decreased hunger
- The list goes on…but always ask your dr first!!!
Try to remember that keto is high in fat, moderate in protein, and very low in carbs.
Do Not Eat
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, kumara, yams, etc.
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycaemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.