macro food list pdf
The ones to still avoid even in ketosis. Fruits and vegetables Lactose.
Pick options from each category that you like or want to try 3.

. Root vegetables carrots parsnips potatoes yams plantains bananas Disaccharides. Protein sources can be animal foods such as meats eggs and dairy products. By now you should also have a good understanding of how to identify your macro needs.
Breads cereals and grains starchy vegetables crackers snacks. Carbohydrates proteins and fats. Carbohydrates contain 4 kcal per gram.
Maltose glucose and glucose. Quickly scroll back up to the first header keto diet macros and review that section again. Sugar granulated caster brown.
Plus you know what is on a nutrition facts label and accurately measure and weigh out portion sizes. Heres what to do. This is really one of the best things about the keto diet.
In addition all of these nutrients provide your body with energy measured in the form of calories or kcals. Milk and milk products. Fat is satiating and it tastes great so you can eat a lot of foods that are satisfying and delicious.
We want a high-quality ketogenic diet which means quality fat which means the source matters. By tracking your macros each day you are developing the most important nutrition habit of all. This is where counting macros comes in.
Carbohydrate grams Protein grams Fat grams Calories Carbohydrates. There are three types of macronutrients. Plan meals based on your macros or portions knowing youll have all you need.
Protein carbohydrates and fat. The following chart shows the amount of nutrients in 1 serving from each list. Carbohydrates and protein both have 4 calories per gram and fat contains 9 calories per gram.
Meals for people with different food preferences or restrictions. However though primarily made up of proteins most animal products contain some fats as well. All foods are made up of one or a combination of three macronutrients or macros.
As you can see in the image above we have a couple of macronutrient categories. Calories dont exist outside of these macros. In short a keto diet is high-fat moderate-protein and low-carb.
The macronutrient content of a food determines its caloric value. Make a grocery list from those options 4. Look through the food lists and refer back to the Meal Ideas page 2.
Keto Food Calories Fat Net Carbs Protein Almonds raw 1 oz 170 15 3 6 Brazil Nuts raw 1 oz 186 19 1 4 Cashews raw 1 oz 160 13 7 5 Chia Seeds raw 1 oz 131 10 0 7 Coconut dried unsweetened 1 oz 65 6 2 1 Flax Seeds raw 1 oz 131 10 0 7 Hazelnuts raw 1 oz 176 17 2 4 Madadamia Nuts raw 1 oz 203 21 2 2 Peanuts raw 1 oz 157 13 3 7. Typically the maximum carb intake is 50 g carb or 30 g net carb per day. Your body needs these nutrients in larger amounts in order to function properly as macro means large.
The macro food list is a great way to help you get started on what foods have protein carbs and fats. What are the macros for a keto diet. Amount of food you are eating establish correct portion sizes for your body type goals and activity level as well as eat the right foods at the right times of the day.
Check out our full article on healthy fats vs. Let me answer the most common ones.
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