Here is an easy way to calculate the quantity of macros on keto.
Let’s start breaking down your meal plate. Please see the picture of a plate. The three macronutrients are proteins, fats, and carbohydrates.
It is divided in half. On the left side are the carbs on the right side are the fat and protein. Be aware that most foods are not 100% one macro – they often contain multiple macros.
Let us start with carbohydrates. You want the majority of your carbohydrates to come from vegetables. The average person needs at least 7 cups/servings of vegetables every day. (You will need a side bowl.)
You can measure one cup or as 250 milliliters or one cup of vegetables is roughly a fist full of salad. If you’re consuming more dense vegetables – broccoli, cauliflower, bell peppers, carrots – then you only need about 3.5 cups/servings, or 3 fistfuls per day.
You can also include a cupped hand full of berries, which count as carbohydrates.
Olives, hummus, and avocados are a combination of carbohydrates and fats. Have a half cup olives or hummus or a half to a whole avocado.
Fats and proteins are often combined.
The fattiest proteins are the best to consume on a healthy keto diet. Avoid all low-fat proteins and do not trim the fat off of full-fat meats. An ideal fatty fish is salmon.
The ideal size 3-5 oz of protein per meal. For men, this is 1-2 pieces of protein that are about the size of the palm of your hand. For women, that is about 1 palm worth of protein. This would be similar to 2-4 eggs, one handful of nuts, 2 thumb-sized pieces of cheese, or 1-2 thumb-sized servings of nut butter.
A cupped handful of pecan or walnuts or celery and peanut butter can be added to the meal to increase the fat content. You could cook with butter or put some on your vegetables.
You can increase the fat in your meal buy cooking with about a couple of tablespoons of butter or putting some on your vegetables.
A good amount of authentic extra virgin olive oil is perfect on your salad. Coconut oil is great for cooking, don’t worry about measuring it just put some in the pan and cook with it. If you want to take MCT oil, start slowly and go up to between one and two tablespoons.
In this video to gives a rough idea of your macros and what they might look like.
This Post has been condensed from Dr. Berg’s video How to Visualize Your Plate instead of Counting calories.
Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University.
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