When it comes to embarking on a ketogenic diet, many individuals feel overwhelmed and unsure of whether they are doing it correctly. Questions like “How do I calculate my macros for ketosis?” or “What am I doing wrong?” often arise. If you’re in need of assistance with changing your diet, calculating your macros, and identifying what you need to do for success, follow the three steps outlined below to set yourself on the right path.
Step 1: Learn Your Macronutrients
Understanding the composition of your food is key to achieving ketosis. Start by using an app or a macronutrient book to track your daily intake. We recommend using the Cronometer app as it conveniently goes wherever you go. However, other apps like My Fitness Pal are also useful for counting macros. Regardless of the tool you choose, the goal remains the same: record the total net carbohydrates, protein, and fat grams you consume each day. This step is about learning what you eat on a regular basis, identifying patterns, and gaining a deeper understanding of your macros.
Step 2: Alter the Quantities of Foods You Eat
After a few weeks of tracking your macros, it’s time to make sense of the data. Create a grid pattern and write down the totals for each macronutrient category on a daily basis. Take a close look at the numbers and observe any patterns or trends. Did you consume too little fat, resulting in excessive hunger? Did you go overboard with protein, leading to weight gain or bloating? By examining your own macros, you can identify areas that need adjustment. If you find it challenging, don’t hesitate to seek guidance from your practitioner. Many successful patients bring their macros grid to every visit, enabling their practitioner to provide valuable insights and recommendations. Remember, counting macros is all about learning and taking control of your dietary choices to optimize your health.
Step 3: Measure Your Body’s Response
Now that you have a handle on your macros, it’s time to measure how your body responds to your dietary changes. This is where a ketone and glucose meter comes into play. We recommend using the Keto Mojo meter, and you can conveniently purchase it at NHCAA. Every night, two hours after your last meal (including water and supplements), measure your blood ketone and blood glucose levels. Record these measurements alongside your macros. To further analyze the data, learn how to calculate the Glucose Ketone Index (GKI) using the following formula: Glucose divided by 18.016 divided by Ketones = GKI.
Aim for a GKI between 0.7 and 8.0 as your initial goal. A GKI of 0.7-1.0 indicates true ketosis, which is beneficial for health concerns like seizures. In the range of 1.0-8.0, many patients experience positive results for mood stability, hormonal balance, and skin issues. If your GKI exceeds 8.0, you are no longer in ketosis, indicating the need to adjust your carb, protein, and fat intake. Other factors such as sleep, hormones, and overall health can also affect your ability to reach a state of ketosis. If you’re struggling to achieve a GKI of 0.7-1.0, bring a month’s worth of data to your practitioner to seek guidance. They may recommend incorporating intermittent fasting, high-carb days, the 5-day fasting-mimicking diet, a carnivore diet, nutritional supplements, or other variations to optimize your success.
By consistently implementing these three steps, you can make the most of your health program. Collect and present your data to your practitioner during your visits to receive personalized guidance and support. With effort and a willingness to learn, gather information, and make changes, you’ll establish sustainable and repeatable results on your ketogenic journey. Remember, knowledge is power, and taking control of your macros is the key to unlocking the full potential of your health.
The NHCAA
