The keto macros explained | The 75-20-5 ratio is bull*** and totally impractical
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We are going to talk about the keto macros explain. It pains me to admit that we have had a confusion about the keto macros. I can tell you that the 75% fat 20% protein and 5% carbs is bullshit and not applicable in real life.
In our Hollywood quality studio set up we visualise the 3 macros.
The datum of 75%-20%-5% comes from what you need calorie wise to maintain your weight and when you want to lose weight you need to eat less calories, so you cut all the macros equally or do you?
So im going to explain what each of the macros are and what they do and what happens if you over eat them or under eat them.
Carbs or carbohydrates:
Funnily enough many people dont know that it is the carbs that are responsible for ketosis. When your body doesn’t have more glucose or carbs to run on it switches to burning fat. This is why you can stay alive and dont just collapse on the street. And this is why you have heard this datum that you can eat up to 50 gr of carbs but preferably around 20 and you will still be in ketosis.
And when you are trying to lose weight it doesn’t matter how much carbs you eat as long as your below 50 gr, but preferably 20 grs.
This one is the most confusing. And each of the sites and almost everybody has a different recommendation, but there are symptoms of not eating enough protein and there are symptoms of eating too much. And I would just go by these symptoms.
Proteins are the building blocks of life. You can 100% skip eating carbs and your body can just make it from protein, but you can never skip protein. Protein builds the body. It is involved in building cells, hormones your hair and nails, digestive processes, balding muscles and so on.
What is generally recommended is from 0,4 grs of protein per body weight in pounds up to 1 gr per pound of body weight.
What too little protein causes:
-Trouble losing weight
-Trouble building muscle mass or trouble recovering
-Low energy levels
-Muscle, joint and bone pain
-Slow wound healing
-Brittle nails and losing hair
What happens when you eat too much protein
-You will be bloated
-Trouble losing weight
So basically when you are trying to lose weight you keep your protein the same as your body 100% needs this to function.
This is the least important macro on keto. If you eat too little fat that your body will just simply burn your own body fat so you will lose weight.
If you eat too much fat you will gain weight as all the access fat will be turned into body fat.
Then we show a demonstration how I would need to cut down my own food to eat weight. In this demonstration we first show what a maintenance day on keto would look like. And then we show what foods we would cut to lose weight.
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Hannah Dela Cruz
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Keto Calculator: Calculate Your Macros on the Ketogenic Diet
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Ketogenic Diet 75 Fat, The keto macros explained | The 75-20-5 ratio is bull*** and totally impractical.
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