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Ahh, the keto diet. You’ve heard about it from your friends, you’ve seen it all over social media, and now you’re curious. Can this high-fat, low-carb diet really lead to weight loss and better health? If you’ve decided to give it a try, the first thing you need to do is calculate your macros. Don’t worry, it’s not as complicated as it sounds! Let’s start with the basics. “Macros” is short for macronutrients, which include carbohydrates, protein, and fat. On a keto diet, the goal is to eat very few carbs, moderate amounts of protein, and a lot of fat. This puts your body in a state of ketosis, which means that it’s burning fat for fuel instead of carbohydrates. So how do you figure out how much of each macronutrient you should be eating? First, you need to determine your daily calorie goal. This will depend on factors like your age, gender, weight, height, and activity level. You can use an online calculator to get a rough estimate, or you can consult with a dietitian or other healthcare professional for more personalized advice. Once you know your daily calorie goal, you can use the following guidelines to calculate your macros: - Carbohydrates: You should aim to eat no more than 20-50 grams of net carbs per day. Net carbs are calculated by subtracting the grams of fiber from the total grams of carbs in a food or meal. So if a food has 10 grams of carbs and 3 grams of fiber, it has 7 grams of net carbs. - Protein: You should aim to eat 0.6-1.0 grams of protein per pound of body weight per day. So if you weigh 150 pounds, you should aim to eat 90-150 grams of protein per day. - Fat: The rest of your daily calories should come from fat. A general guideline is to eat 70-75% of your daily calories from fat, but this can vary based on your individual needs and goals. To make things easier, you can use a macro calculator or app to help you track your daily intake. Just enter your daily calorie goal and your desired ratio of carbs, protein, and fat, and the calculator will give you specific targets for each macronutrient. Once you have your macro targets, it’s important to make smart food choices that fit within those guidelines. Some keto-friendly foods include: - Meat, poultry, and seafood - Eggs - Low-carb vegetables like leafy greens, broccoli, cauliflower, and zucchini - Nuts and seeds - Cheese and other high-fat dairy products - Healthy fats like avocado, coconut oil, and olive oil Some foods to limit or avoid on a keto diet include: - Grains and breads - Sugars and sweeteners - Starchy vegetables like potatoes and corn - Most fruits (except for small amounts of berries) - Processed foods and snacks Remember, the key to success on a keto diet is sticking to your macros and making healthy food choices. It may take some trial and error to find the right balance for your body, but with patience and persistence, you can achieve your weight loss and health goals.

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