I just started and I dont know how to read the macros and how to use them
Confused with macros
OgreZed
#2
I see keto as a simple concept: “Minimal carbs. Adequate Proteins. Fats as needed (for satiety).”
The proteins macro is a lower limit. The carbs and fats macros are upper limits.
Typically, the carbs macro is set to 20 net grams (i.e. “digestible carbs”).
Your body needs proteins. That macro should be based on your lean body mass.
After that, fats (and thus calories) would ideally be based on hunger. Early on, eating more calories is OK, as your body may be generating hunger signals because it’s not getting the carbs it’s used to. Feed that hunger fats and proteins, but as few additional carbs as possible. Hunger recedes in many as the body gets used to using fat as the primary fuel instead of glucose.
One reason most diets aren’t sustainable is because they leave people consistently hungry. In nearly five decades of trying to lose weight, keto is the only one where I’m not ravenously hungry all the time.