What Macros Should I Be Following?
Q:
I see so many different rations when it comes to macros!! It’s so confusing. How do I know which ones are right?
A:
So, first, let’s get the “right” and “wrong” out of the way. The only WAYS to get keto “wrong” are:
- to eat more carbs than your body can handle and still maintain ketosis
- to eat more protein than your body can handle, causing it to be converted to blood sugar, thereby kicking you out of ketosis.
That being said, it all matters who you ask, who you follow as to the macro ratios they suggest. There are people who promote 85% fat and higher.
I think you really have to find ratios that work for you.
Standard Keto (SKD) is usually 75% fat 20% protein 5% carb
High-Protein Keto is usually 60% fat 35% protein 5% carb
But there are also variations, including:
- Targeted Keto
- Cyclical Keto
- “Keto-ish”
- Lazy Keto
- IIFYM (If It Fits Your Macros.)
Targeted, Cyclical, and High-Protein are really more for athletes and body builders.
“Keto-ish”, Lazy Keto, and IIFYM (and other variants) care less about the protein and fat macros (or even the nutritional make up of the food) and are really more about staying below 20 carbs. And even then, there are “net carbers” and “totalers.” LOL
Protein is very sating which is good. But too much protein and you convert it to glycogen. Additionally, while it doesn’t increase blood sugar it DOES cause an insulin spike. Insulin turns off fat burning/liberation.
“Short Answer: There are lots of variations out there. You really have to find ratios and a “balance” that works for you.”
