Macronutrients or in short Macros are just a stylised way of saying the three major types of nutrients your body needs. You might have read about the food pyramid in your school. Fat, proteins, carbohydrates are the three. You can use the stay fit with Keto diet Bangalore to calculate your daily intakes. The following will give you a better picture.
Fats are said to be the most ketogenic, rated as high as 90%, owing to its low release of glucose during triglyceride conversion. The second macro is a protein which somewhat is neutral in ketosis, being rated as 45% pro ketosis and 58% anti ketogenic. This is caused due to the insulin spike to convert the half-digested protein to glucose. Now the carbohydrates, they are considered totally anti ketogenic with a 100% rating against ketosis due to both insulin and blood glucose level spikes.
Protein sustains the lean mass of your body. It should be taken in moderate levels to avoid getting out of ketosis and losing out on muscle mass. It’s easier said than done as the portion varies from person to person, and also his activity. More activity needs more muscle to sustain the strength of the body and not to use up all the carbohydrates. The following is a general yardstick.
Sedentary: 0.8g per pound of lean body mass.
Lightly Active: 0.8 – 1.0g per pound of lean body mass.
Highly Active: 1.0 – 1.2g per pound of lean body mass.
Types of fat are more critical in your Keto diet rather than just the quantities. Though there is no restriction on your fat intake, choosing dietary fats, do not help much in increasing your ketosis rate. Considering the fat intake is for a whole day, it is to be calculated for the same. It differs only once if you are working out. It has to be minimized to ensure fast digestion to supply your body with essential nutrients. You can calculate for every 100g; 90g is the fat absorbed and 10g the converted glucose. This 10g won’t even be making an impact in your whole day plan, but make sure to add it with other carbohydrates during calculation.
Then, the carbohydrates need to be taken care of as these play the deciding role in your ketosis. Make sure to consume lesser than 30g a day as they add up almost gram to gram in the bloodstream. They are very quickly processed as they are the easiest. Yet, they have the most varied of uses like being stored as fat, or as glycogen in muscles, or just simply immediate fuel for energy.