If you’ve heard or read about ketogenic diet and not sure how to go about getting a menu planned, we have some helpful information and tips here. Once you have these basics down, you can customize it to your own likes, tastes, and what works best for you.
Guidelines for Your Keto Meal Plan
Remember, we all have various needs, so while this is a good basic guideline. You can find out more information related to these steps in this ketogenic diet plan. We get some information and put here. You will want to adjust it for your needs, and you can change it as you progress.
Step One: Define the number of calories needed daily
There are several online tools that you can use to help you with this. It is an important first step for a keto diet or any type of diet. This type of tool gives you the number of calories needed to maintain a healthy weight loss.
For a female in good health:
For a female weighing 120 pounds and is 5 foot 6 inches tall at the age of 29 years old with an exercise routine of three to five times a week would need 2085 calories per day.
For a male in good health:
A male weighing 175 pounds and 5 foot 9 inches tall and 36 years old that exercises six to seven times a week 4425 calories per day.
Step Two: Define the number of calories needed to lose weight
These numbers are based on the average size adult in good health. You need 3500 caloric intake to burn one pound of fat. So a female that weighs 120 pounds and is active would need 2775 calories per day for maintenance minus 1000 calories deficit means she needs 1775 calories per day.
For a 36-year-old male that weighs 175 pounds and is very active would need 4425 calories per day for maintenance minus 1000 calories deficit means he would need 3425 calories per day.
Again, these numbers are nothing more than a guideline and every person will need to adjust accordingly.
How to Find Your Needed Calories
At the start of the week, weigh yourself and then weigh again at week’s end. If you lose two pounds or more, increase your calories by ten percent for the following week. And likewise, if have lost under two pounds, reduce your calorie intake by ten percent.
Step Three: Determine The Amount of Protein Needed
For the Ketogenic diet to be a success, protein is a must in the right amount. Too much can get you off track just like too many carbs can. The recommended amount of protein is ten to thirty-five percent proteins. This needs to be adjusted by your activity level, age, height and weight, and sex. Too much protein can cause muscle loss and too much protein will turn to glucose, which will throw your diet out of whack.
Step Four: Determine The Amount of Carb Needed
The recommended about of daily carb intake is five percent or so, but that can be hard to achieve. 1 gram of carbs has 4 calories so if you intake seventy-five calories with each gram being four calories that is 18.75 grams per day. You don’t have to stay exact, most people round down or up to the closest for ease of calculating.
Since we are talking about net carbs, you can deduct one gram of carbs per gram of fiber. For example, raspberries contain the highest amount of fibers in fruits which make them a good choice for a ketogenic diet.
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Step Five: Defining Your Macros
After you know the amount of carbs & proteins that you need, you can deduct how much fat is needed. This is a basic formula:
- 1 gram of carbs equals 4 calories
- 1 gram of proteinsequals 4 calories
- 1 gram of fat equals 9 calories
The basic rule is to keep your macros approximately at seventy-five percent, fats at twenty-five percent, carbs and protein at five percent. For an active person increasing the carbs is okay, however, if you are on a strict low carb diet, you may need to exercise more.