Keto Dieting Club

There are several keto calculators online, but what is most important is to understand the macronutrients that you need to consume to have your body go into a state of ketosis.

You want to start with a benchmark of 5% of carbs macros for what you consume in your nutrition.

You can use the table below to give you an estimated guideline of the macro calculations that you need to consume to get your body into a state of ketosis.

Carb intake	Type	Men (3000 calories)	Women (2000 calories)
5%	Mild	150 calories	100 calories
4%	Aggressive	120 calories	80 calories
3%	Very aggresive	90 calories	60 calories
2.5%	Very aggresive	75 calories	50 calories

Based on the information from the table, you can start to plan your meals based on the ketosis state that you need to get your body into.

In a nutshell, men need to consume fewer than 150 calories from carbs a day and women need to consume fewer than 100 calories from carbs per day.

Do you want to lose body fat through keto?

If yes, then you need to make sure that your body is in a calorie deficit. You need to make sure you stay within a healthy burning zone. If you always remain in a calorie deficit, you will lose body fat and eventually, you will also lose the weight off your body.

Men should aim to go as low as 1500 calories a day.

Women should aim to go as low as 1200 calories a day.

Use a diet tracking app

Your body’s state of ketosis depends on your nutrition. Track everything using an app like MyFitnessPal or Easy Diet Diary.

Just monitor the macro splits and your calorie budget. As long as you stay under the required numbers, your body should go into ketosis and you should also lose weight and body fat.

The estimated time for your body to get into ketosis is estimated to be 1-3 days. [1] Although it can even extend up to 10 days [2] or more than a month [3] depending on how your nutrition was prior to starting the ketogenic diet.

The body enters ketosis when it switches using the primary energy source from glucose to ketones. [1]

[1] How long does it take to get into ketosis – Healthline

[2] How long does it take to get into ketosis – My Keto Kitchen

[3] How long does it take to get into ketosis – Dr Berg

When you decide to do any type of diet, the first concern that you will have is that you will start to starve yourself and feel too hungry. If this happens, it will be more difficult for you to stick to your diet and it is likely that you will start to breakaway from your diet program.

On a keto diet, you can feel full. But you need to know how to balance it with your food portion size, and calorie and macros intake.

Remember when you are on a keto diet, you want to keep your daily carb intake under 60g a day.

Here are some tips to help you feel full whilst being on a keto diet.

Weigh what you consume.

Weigh everything that you consume so that you can keep your macros under control. If your meal is 300-500g, you will generally feel full. Depending on the amount of exercise and movement you do during your daily activities, you can adjust the amount that you consume to balance the daily calorie consumption that you should be hitting.

Make sure to consume 300-500g portions in your meal.

If you are eating things such as broccoli, cabbage, and other green vegetables, you will be able to consume alot and add very few carbs into your daily macros.

A weight of 300-500g is enough to make you feel full and will help to keep any cravings away until your next meal.

Make sure the lean protein makes up 300-500g in your meal.

For example, if you consume broccoli, you will consume 21-45g of carbs.

• Cucumber will be 12-20g of carbs.
• Lettuce will be 9-15g of carbs.
• Consume lean protein in 250-500g portions.

Lean proteins require more time in your body to digest. Consume the following.

• 200-500g chicken breast will have 0 carbs
• Lean minced beef will have 0 carbs
• Egg whites are 2-5 carbs
• Chicken drumsticks have 0 carbs
• Salmon has 0 carbs

You should be able to get your fats naturally through the consumption of these items, however you can always add the following to your meals.

• Avocado
• Olives
• Olive oil
• Peanut butter
• Nuts

You should be able to easily consume 3-5 meals a day without feeling hungry all of the time on a Keto diet.