April 2, 2020
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Hi everybody this is Denise King back with Keto with Denise and today we’re going to talk about macros understanding
macronutrients the macronutrients are the source of fat
protein and carbs that make up your calories is where you get your energy
from your food and we’re going to explain some of these things that people
get confused about it’s one of the biggest questions I get from people that
I work with what’s a macro and how do I know if I’m eating enough of them so
let’s just explain it this way very very easy to understand we’re gonna start out
with our healthy keto concept this is where we’ve been talking about this for
a while now that we’re including veggies in the in the equation 5 percent veggies
five percent carbs 20 percent protein and 70 percent fat traditionally it’s 75
percent on the fat but we’re now focused on making sure we get in vegetables
because that’s just as important so anytime you hear me say healthy keto
this is the focal point of healthy keto now when we were talking about fat
what’s a fat gram of fat gram 9 calories makes up one gram effect okay so that’s
why it’s not a one-to-one ratio 70 percent of your whole calories know you
will be eating a lot of fat so nine calories make up one gram of fat so
understand that four calories make up one gram of protein and four calories
make up one gram of carb of carbs so we know fat is more dense that’s why it’s
more filling you can get full off of fat and then our vegetables are always low
in calories but we need them for the nutrients for the fiber for the minerals
potassium and things like that so understanding this concept 9 calories in
one gram of fat so on and so forth let’s just use an example let’s just say total
calories that a person has to eat is 1400 now in your total calories are
based on your body calories are based on how much food you should take in each
day and that’s so on height weight age exercise level
so all these things factored into the amount of calories you should eat now we don’t track the calories per se because we’re focused on this concept of healthy
keto but calories is to start so you can understand how much then of your
calories will come from fat etc all right so let’s use this example in this
example this person’s target calories will be 1400 calories a day yours might
be 1800 somebody else’s might be 2500 just depends on those factors that I
just mentioned with the 1400 calorie a day target this person’s target fat
grams will then be calculated as so 1,400 calories divided by 9 because 9
calories make a 1 gram effect and then multiply that times point 70 which is
our target percentage there and you get 108 grams of fat as a target these are
all targets that you can go after because remember your body needs fat to burn fat not just the dietary fat but to burn the fat that’s stored on your body
in the same example our target protein now taking the same 1400 target calories
divided by 4 because there are 4 calories and 1 gram of protein and we
multiply it by point 20 or the 20% of our target protein and we get a target
of 70 grams of protein that you should eat per day now taking it further with
our target cards we’re gonna say the same 1400 calories that’s our target
calories for the day divided by 4 again because 4 calories excuse me
make it one gram of carb as well times point zero 5 which is my target carbs
okay and I get roughly 17 18 grams of carbs that’s how you calculate your
macros simple as that easy breezy you definitely have to know what your target calories are based on height weight age etc but let’s
take it a step further now that I have these numbers now I can say my target
fat grams is a hundred and eight grams of fat a day you can get that healthy
sources of fat from avocados from butter from heavy whipping cream you can get it
from olive oil avocado oils you can get it from meat even some of your meats
have great fat content there are lots of sources of fat nuts as well because
they’re high source cheeses so lots of sources of good fat and then our protein
we’re targeting three ounces to six ounces per meal that’s it this is all
based on you eating three meals a day then you’re going to target this if
you’re eating two meals a day then you’re going to bring your numbers a
little look like in your protein count you will probably do four to five ounces
of protein if you’re eating two meals a day and if you’re eating one meal a day
then target at the higher end at 6 ounces okay for your carbs we still
target 20 to 50 grams of carbs as keto anything lower than that you’re just
doing great you’re stopping the insulin spikes when you bring in your carb count
low in this example we were right at 18 lower the better and if you’re doing
three meals a day this is great if you’re doing two meals a day you’re not
going to hit those numbers you’re really going to find yourself doing lower carbs
if you’re not eating the hidden carbs very important so you want to watch that
and then our vegetables we’re still saying seven to ten cups of vegetables a
day we will not get away from that for the most part because we want to get in
that potassium and other nutrients now that’s for three meals a day if you’re
doing two meals a day then target eight cups of vegetables and you can get it in
very well you can drink it as a kale shake and you can do some of those
things and that’ll help you with that and then if you’re doing one mil a day
then focus around the seven cups of vegetables that you can get in as well
okay so based on that and one other thing couple of other points I want to
leave you when you’re eating eat your vegetables
first those are things that we tend not to eat and we really need our our
vegetables because we will get fooled very fast taking in fat first the next
thing is to eat your protein and because it’s very important too much protein
will cause an insulin spike so make sure you’re staying within the three ounces
to six ounces that I mentioned but too little protein the liver will convert
muscle to sugar and that’s very important you don’t want that so you
really want to make sure that you are in my opinion weighing your food because I
know then that I’m getting the amounts and not too much etc so that’s how you
reach your targets and these numbers are very easy to reach when you are truly
planning your keto meals okay so hopefully that’s been helpful thank you
so much for watching I’ll see you on the next video hi if you haven’t subscribed to my channel already go ahead and click that
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Randall Smitham