In a low carb diet, the body should be able to burn fat rather than carbohydrates/ sugar for food. There are three key macronutrients that are essential to nutrition and health: Carbohydrates, Good Fats, and Protein.
The carbs are limited to an overall ketosis state. See low-carb high-fat diet the concept behind its workings is described in simple terms. Fat is the most concentrated energy source, so you may get a boost from eating sugar.
Fat is your FUEL on a diet of LCHF (or low-carb ketogenic diet). In reality, the body and brain run much better on healthy fats than on carbs and sugar–with much less of a “crash” and much less of a health risk!
As you know, we also track Fiber on a low-carb diet. In order to obtain Net Carbs, many people remove Fiber from Total Carbs with a total of 20 net carbs per day.
I use a FREE Macro Calculator, and a perfect way of keeping your development on line. This allows you to track burned activity, calories, water consumption and nutritional information for your recipes correctly.
It’s a very healthy “real food” breakfast with LCHF (low carb, high fat): a balanced low carb diet is around 75% meat, 20% protein, 5% carbs. This meal, as you can see, fits the criteria very well. The percentages are higher than your daily total calories, so you can adjust your meals to meet your goals.
Keep it simple
Don’t complicate it too much! Using the macro calculator… People are frustrated and exhausted to track down macronutrients or to adopt a balanced low carb diet with a macro calculator. That’s what I get. The Macro Calculator by calculators.tech holds tons of information itself, and details are also floating around the Internet. I should, though, clarify this and make it very simple to you. To implement them correctly is very necessary.
Eating “too lean” will avoid your loss of weight and store your fuel.
There is no real way to know how many carbs you are actually consuming without tracking. And if you have health problems or a weight loss stop, there is no information on diet or food log to refer back to.
You can easily identify what can trigger those problems through monitoring. When you approach someone for assistance, it also helps A LOT if you have real data for them to go to you. But don’t over-complicate it, or let it become a complete obsession.
Simply eat up to 20 net carbs a day and get at least 70% of healthy fats.
Twenty net carbohydrates, 70% meat.
That’s it. Keep it simple! My recommendation is to eat as much as possible of the “real food.” The stronger the less processed food and the easier the recipes are the less complex.
A strong thumb principle is Meat & Greens + Good Fats. Of reality, unless you’re vegan, you’ll get your food from other ways in that situation.
Throughout low carb groups and blogs, this becomes a HOT debate: high protein versus high fat. I urge you to carry out your own work on this. A high protein diet may cause serious health problems over an extended period of time, most commonly: kidney function. I’ve witnessed it again and again. Don’t attempt the mistake.
If you’re a fan for high protein, don’t be scared of me. Here’s the thing: I get plenty of protein in my food while I don’t concentrate on protein as one of my macronutrients. Protein does not aid muscle building or, by the way, make you stronger.
From WebMD: “Adults in the U.S. are advised to receive from protein foods 10% to 35% of their daily calories. That’s about 46 grams of women’s protein and 56 grams of men’s protein.”
You’ll Get Enough LCHF Diet Protein NATURALLY.
You can still get plenty of protein in your diet while eating healthy fats and use meat as your energy source (rather than carbs). I’ve heard people say 100 to 150 grams of protein is required a day. I’ve even heard people say that half of your body weight should be drunk in beer, which is NOT TRUE lol.
Don’t want to go by grams on that page. Gram testing is highly confusing since many LCHF products are healthy proteins and healthy fats, including eggs and salmon.
So just go over proportions when it comes to tracking the macronutrients.
So while people argue that “you need high protein”–they probably don’t realize that you’re receiving. Plenty naturally.
I realize that gazing at Macro Ratios AND grams are misleading–so don’t. Only keep it simple: a limit of 20 net carbohydrates, a total of 70% meat, eating healthy foods if you’re quick, you’ll have a deep breath, RELAX and ENJOY your lovely fatty low-carbon meat. You have lots of data to do with Macro Calculator, which is OK! But that doesn’t mean you have to be very alert. Well, forget about half what she does. I say, I think the lady wants Prozac half the time. ⁇ haha.
It is a good idea to eat high-quality foods that you may eat well and record each of your 20 net carbohydrates and calories. The aim of an LCHF diet is to be healed. Not only to weight loss but to get HEALTHIER as well.
Then make smart food decisions, let each of your carbs contribute to a slightly slimmer healthier YOU. At the outset, don’t stress it too much. Only report 20 or less net carbs, 70 percent (minimum) in healthy fats. That’s what it is.
Obviously, as you go, you can start making better / smarter food choices… because reading labels is THE opening of the eye! So don’t over-complicate it, as I said, and don’t give up on the “food bullies.” Only watch and cure the carbs and learn as you go.