If you poke around online for information on the Keto diet you will find a LOT of differing opinions. One particular area of controversy is how to initially set things up.
Some recommend a 4:1 fat to protein/carb ratio. Others insist that one must hit specific percentages like 75% fat, 5% carbs and 20% protein.
The blessing (and curse) of low carb eating is that doing things “wrong” can work reasonably well. For awhile…then, folks experience problems and set backs and get discouraged. Some simple tweaks and knowledge might be what’s keeping you back from success with fat loss and improved body composition.
Check out this video to see how you should tackle keto macros:
Stay up to date with my work. Subscribe to my YouTube channel.
Want to go keto right? Check out…
Keto Masterclass
The keto diet is one of the most effective ways to shed fat and improve your health. Keto Masterclass helps you start keto right, step-by-step, so that you can be successful long-term.
Thanks Rob!
You say to begin with a 10% caloric deficit. 10% based on what caloric marker – BMR/RMR, the standard RDA 2,000/day marker, etc?
Use this amigo:
https://ketogains.com/ketogains-calculator/
Thank you so much. That helps clarify macros so much better. I lost 40 pounds (need 80 off) in 4 months doing Keto the wrong way, I’m sure. Tackling my sweet tooth and learning all these substitutes for sweets and breads. I hear that too much protein is converted to sugar and fat rules. So knowing that the protein minimum needs to be a goal will help my hair, nails and skin and keep me from more muscle atrophy since I haven’t been fit in over 8 years. I did subscribe to the program abut always getting stuck on calculating my macros and keeping up with them on a daily basis is where I keep flubbing. I printed out the workbook and getting started on my next 40 #.
Hi Robb I’m getting ready to start the keto diet . My height is 6’0 and I currently weight 410 pounds. Based on my profile , how many calories can or should be consuming on a daily basis with intermittent fasting and without intermittent fasting?
Check this out https://www.ketogains.com/calculator/