What is a Macro?
WHAT ARE MACROS?
I will share with you a short story. A TRUE story. Actually, it’s more of a conversation between my husband and I after I decided that I was going to try the keto diet.
Me: What are Macros?
Husband: Isn't it protein and carbs? Stuff like that.
Me: What exactly are carbs?
Husband: Everything you eat.
Me: I'm going to die!
Well i didn't die, I just Googled 'Macros for Dummies"
Macronutrients, or macros, are the three ways our bodies produce energy.
Keto is a Low Carb, Moderate Protein, High Fat diet.
That means the fewest you should be consuming is carbs (around 5%)
The moderate amount you should be eating is protein (around 25%)
And the highest amount you should be taking in is healthy fats (around 70%)
HOW DO I CALCULATE MY MACROS?
Probably the most popular way to calculate your macros is through an app. The two most popular seem to be Carb Manager (the one I currently use) and Myfitnesspal. No unnecessary math and you don't need a calculator. Just download an app and track your food.
To get the specifics on what your calorie intake and specific, personalized macros should be, I’d always recommend using a Keto Macro Calculator (just google keto macro calculator)
Recalculate macros after every 15lbs of weightloss.
HOW IMPORTANT IS IT TO HIT MY MACROS EVERY DAY?
Think about it this way.
Carbs are a limit. Don’t go above your allotted daily net carbs. Just don’t do it. I’m a supporter of tracking macros, but if you don’t want to go all in, most resources will say if you stay under 20 net carbs each day, you’ll be in ketosis.
Protein is a goal. This is the most important macro to hit. If you’re losing weight, you want to make sure you’re eating enough protein so you’re not also losing muscle.
Fat is a lever. If you’re eating a ketogenic diet, fat is designed to keep you full. If you’re hungry, go ahead and eat that healthy fat. If you’re not hungry, you don’t have to hit your fat macros.
Most people following Keto opt to track net carbs instead of total carbs. Net carbs are total carbs minus dietary fiber minus (some) sugar alcohols.
Net is generally allowed because of how your body reacts to the fiber and the sugar alcohols. On Nutrition Labels, the grams of dietary fiber and sugar alcohols are already included in the total carb count. But because fiber and (some) sugar alcohols are carbs that your body can’t digest, they have virtually no affect on your blood sugar levels and can be subtracted in most cases.
If your food item has 10 grams of carbs for one serving, 6 grams of fiber, and 2 grams of erythritol (my favorite natural sweetener), your food item has 2 NET carbs per serving.
Macros Cliff Notes
Macros = Carbs, Proteins, and Fats.
To calculate = Google keto macros calculator, download an app
Track your food, recalculate macros after every 15lbs of weightloss.
I am all about simplicity. I just googled "Macros for Dummies' and found heyketomama.com. I'm not trying to reinvent the wheel, all credit to Sam for explaining it so simply.
If you still are confused about macros and would like a bit more help, check out the Keto Everything Made Simple Guide.