Everybody is different, and like any good program this one requires you to do a little bit of math to figure out the right amount of macronutrients YOU should be consuming
We want:
Healthy Fat should take up 70-80% of your total calories
-sounds like a lot but fats have way more calories than other food so it is actually really easy to accomplish
NET Carbs to 20-25 grams a day
-This means consuming vegetables that have very low carbohydrate content and no starch!, we will get in to specific foods next time.
Protein consumption should be 1gr per kg of lean body mass
-This is the one that needs to be personalized, consuming too much protein in this program could have negative health effects, reason why the Atkins diet was controversial.
To calculate the amount of protein needed you are going to first convert your weigh from lbs to kg, easily done by googling "lb to kg"
Then we calculate lean body mass:
If your body fat % is 30%, we need to subtract that 30% from your weight.
if you weigh 80kg, multiply that by 70 then divide by 100 and you get : 56kg that is your lean mass weight.
So you should be eating 56grams of protein a day (or a little less but never exceed that number)
Now you may be wondering how to keep track of all this!!
Dr. Mercola worked together with the creator of the Cronometer App, that has been super helpful for me to keep track of my meals and see if I'm exceeding carb... or protein or how much fat I need to keep the macronutrients balanced!
and best of all its FREE!
just go to www.cronometer.com/mercola and it will already be set up with your nutrient goals, etc.
Thanks for reading!, next time I will go into which foods are better to keep us in ketosis.
