Keto Diet Macros Ratio: Ketogenic Diet For Beginners (The Complete Guide)

Hey everyone, Carlo Macapinlac here from NewbieFitnessAcademycom, I help busy professionals reach their fat loss goals so they can feel more confident, be ready for any situation, and get the most out of their lives

And in this video, I’m gonna teach you how to figure out your keto diet macros ratio This is the exact same process that I used with one of my coaching clients and he’s gone to become one of my best success stories He also happens to be my Dad So you know it works If you wanna know exactly how he did it, make sure you stick around until the end of the video

And if you’re new to the channel, don’t forget to hit that subscribe button to get notified every time I post a new video every week Alright, let’s dive in Okay so let’s talk about what a ketogenic diet for beginners is, first and foremost And this might be a quick review for some of you as well A ketogenic diet for beginners is a very low carb, moderate protein, and high fat diet

You have to be getting most of your calories from fat or it’s not a keto diet Now, you might be asking yourself right now Isn’t fat bad for you? And the short answer is, no, eating fat won’t make you fat That’s like one of the biggest nutrition myths of all time The problem is, a lot of people are still under the assumption that it’s true

If you want a quick history lesson about it, back in the 1960’s, there was an uptick in Americans dying from heart disease and scientists back then, led by a guy named Ancel Keys who was very biased against fat, had two choices to blame It was either fat or sugar And we all know who won that debate So, Americans were told that fat was bad and carbs and sugar were okay and now we have an obesity epidemic Okay, If we’re talking strictly about a keto diet macros ratio, you wanna go around at least 65-70% fat, 25% protein, and around 5% carbs

But I want you to treat those percentages more as a guideline The most important number here is the amount of carbs in your diet because you don’t have a lot of room for error here You wanna be below 50 grams in total daily when you’re starting out, because there’s gonna be an adaptation period where your body is in the process of switching fuel sources You have to give it some time Once your body becomes adapted to eating less carbs, then you wanna lower it even more to 20 grams or less

Now, that sounds pretty easy to follow in theory Right? But how do you know if you’re on point with your percentages or if you’ve exceeded them? That’s the hard part because 50 grams isn’t a lot and there are so many foods out there with hidden carbs and what you can’t do is you can’t just freestyle this part I’ve tried it, it doesn’t work So, what happens with the keto diet is, when you give your body mainly fat to burn, it adapts to become very good at using fat for energy Your brain which was previously running entirely on glucose from sugar and starch in your diet, begins to run on a new fuel called ketones which is produced in your liver by breaking down fat

So as long as you don’t give your body any carbs, in two to six weeks you become fat adapted and then you’re running mostly on fat for energy and now your body enters a state called ketosis Now, a pretty common mistake that people do is they incorrectly assume that if they just lower their carbs, then they can do a ketogenic diet, or that they can get most of the benefits that come from it Unfortunately, it doesn’t work that way You can’t just half try this diet The best tip I can give you is you have to track your food and macros when you’re on a keto diet and I use a free app called MyFitnessPal for this

The app takes away any calculations or complicated math that you’d have to do when it comes to figuring out your keto diet macros ratio and tracking your food Now, if you’ve never heard of the app before, I have a separate video on how to use MyFitnessPal and I’m gonna put the link for it in the description box Now I mentioned earlier about an adaptation period so let’s talk about that real quick because this can hold back a lot of people For some people, when they switch to a keto diet they kinda start to feel like crap, and this is commonly referred to as the keto flu Thankfully, it’s perfectly normal and temporary

Think of your body going through “carb withdrawal,” much like withdrawal associated with addictive substances In fact, recent studies have compared the effect of carbs, particularly sugar on the brain to that of addictive drugs like cocaine!1 If you’re somebody with a sweet tooth and you can’t seem to help yourself around sugar, you know exactly what I’m talking about here Again, the keto flu is just a period where your body is adjusting to a new way of fueling Think of a vintage car that hasn’t been used in a while At first, it might be a little rough as you wait for the engine to warm up, but once you give it some time and it’s up and running , it starts to run smoothly

Now, one of the best benefits of a keto diet is that it allows your insulin levels to become very low, and fat burning increases dramatically because of it Again, when your insulin levels are high, you can’t access your own body fat for energy You just can’t Insulin blocks fat burning And when you allow it to get low, It becomes easy to access your fat stores to burn them off

 This is great if you’re trying to lose weight The keto diet also controls blood sugar levels, and is excellent for reversing type 2 diabetes and this has been proven in a lot of studies 9 It makes perfect sense since the keto diet lowers blood-sugar levels and reduces the negative impact of high insulin levels mentioned earlier So let’s go back to our case study and see how the ketogenic diet has affected his life Over many years of eating carbs, he developed high blood sugar levels

And this is common for a lot of people who eat a lot of refined carbs and sugar If he continued down this path, it was only a matter of time until he developed Type 2 Diabetes And a lot of people experience this In fact, 1 in 10 Americans suffer from Type 2 Diabetes Well, after 7 months of being on the ketogenic diet, again, controlling blood sugar levels being one of its biggest benefits, he’s all but lowered his blood sugar to normal levels

He’s lost 5 inches off his waist, he went from a size 33 to a size 28, and dropped a whopping 20 lbs in 7 months To put that into perspective, he hasn’t been that lean in about 30 years It’s like turning back time But here’s the thing Health isn’t about the weight you lose but about the life you gain

How did all these awesome changes translate to his every day life? Well, he feels healthier than ever, he’s got more energy, and he’s just more confident about himself He can finally wear the clothes that he wants without feeling the need to hide his belly And this change has just opened up so many more opportunities in his life You simply can’t put a price tag on that Who knew that you could basically have a brand new lease on life in your 50’s? Just like a lot of people, he was a little apprehensive at first to try the keto diet

He thought it was just a fad Actually, it was almost a forced trial because my mom started packing him keto lunch for work every day and I used her in another case study in a different video if you wanna see her amazing results Long story short, he was inspired by my mom’s results And once he stepped on the scale after a few weeks, he saw the numbers drop and he was hooked from that point forward You can’t argue with results, right? He’s a man of few words but I asked him what his biggest takeaway is from this experience and he said four simple words that should resonate with everyone

“It’s never too late” Now if you’re someone who’s being struggling with your weight loss efforts for years, You know, you’ve tried every diet under the sun and you can’t seem to lose weight? Or maybe you’re feeling stuck because you did take that initial step but now you’ve hit a weight loss plateau and you can’t seem to get out of it and you realize that it’s time to get one-on-one professional help? Then feel free to reach out to me Head on over to my website, newbiefitnessacademycom/coaching, read through the page and fill out the application form for a free consultation If I think that we’re a match, then I’ll personally reach out to you directly

Now if you liked this video, then please give it a thumbs up and share it with your friends Please subscribe to my channel if you haven’t already, I post a new video every week And hey, leave me a comment below if you found this video helpful or if you have any questions about the keto diet Thanks so much for watching and I’ll see you in the comments section Virtual high five!