Keto styles
Keto or a low carb high fat diet. Has split into so many forms. It’s hard to know what’s right. Well I will help you break it down with suggestions for you.
Standard ketogenic macros
These macros will put you in a ketosis a state where your body starts to burn fat instead of carbs for energy. These macros will help fat melt away the fastest as you become a healthier you. Exercise is not necessary to lose weight but it will be to build muscle tone and tighten excess skin. I suggest that you follow at least a light workout routine with this lifestyle. With these macros you will notice that because the carb count is so low, you will have to be selective of vegetables, fruits, and nuts. All of these things have carbs, however due to their high fiber count a lot of the carbs are negated.
75% fat
15-20% protein
5-10% carbs
High protein keto macros
With the increased protein this will put some in a state of ketosis while others it may not, as some protein turns into carbs in the absence of carbs. However you should still be losing weight at an accelerated pace with the lowered carb consumption. These macros are great for helping you tone your body and build muscle. With these I would suggest increasing both your aerobic exercise and any form of resistance training. (Weights, yoga, kinetics, weight bands, etc.). The high protein will help your muscles repair from being worked out. It still is limiting your fruits, vegetables, and nuts in order to keep net carbs down.
60-65% fat
30% protein
5-10% carbs
Targeted keto macros
This diet frees up more carbs, but be cautious with this I would focus your carbs on increased vegetables, fruit, nuts, and moderate legumes. These foods all have fiber that make up their carb structure and this makes them harder to break down. This form of keto is great for heavy athletic training or those that stay very active. Also the extra protein and carbs should be timed or targeted to times before heavy activity. The carbs will help fuel a stronger workout while the protein will help heal torn muscles faster.
65-70% fat
20-25% protein
10-15% carbs
Cyclical keto
This form of keto for me is hard on your body if you follow it the traditional way. But if you modify the macros slightly it is a great way to eat healthy. Though it most likely will not give your body enough time to go into Ketosis. I would highly recommend if you follow this diet that you stick only natural sources of carbs like fruits, vegetables, whole grains, and legumes. It is hard to kick the sugar each time after you have had it.
Traditional macros:
5 days in a row on keto on days
75% fat
15-20% protein
5-10% net carbs
2 days in a row off days
25% fat
25% protein
50% carbs on off days.
Slightly modified traditional macros
5 days in a row on keto on days
65-70% fat
15-20% protein
10-15% net carbs
2 days in a row off days
55-65% Fat
20-25% Protein
10-15% Net carbs
Thank you for paying attention to my program I am not a dr and don’t claim to be one but I have an immense knowledge of health and wellness and a strong desire to help people. I share information that I think would help you on your journey. I believe that the human body is an amazing machine that has unlimited potential. But just like anything we have to put the right things in to get the results we want. There is so much that goes in to making you, you and every part of you needs to be maintained. It’s hard when you have a job, a family, events, numerous other things that life throws at you. The problem comes in time, how do you find the time and the motivation? It’s hard to build a routine in a world that continuously change if we are always focused on the future. Goals and rewards are great motivators. But at the end of the day that motivation has to come from within it has to be your inner mind set. If you have to tell yourself everyday do it until it becomes a habit!!I
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