Ketogenic Diet: Macronutrients Confusion When Doing Keto & Intermittent Fasting Dr.Berg

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Watch the whole video from the experienced user who explains in detail below.

I know how confusing keto macros can be!

Timestamps:

0:00 Keto macros can be confusing, but I’ll clarify them
4:58 Even when reducing your number of meals, keep the grams of carbs the same
5:58 Ratio your amount of protein depending on how many meals you consume
6:36 The amount of fat is the wild card!

People get confused about keto macros on a ketogenic diet and intermittent fasting plan. Here’s what I mean by keto macros: the percentages of carbohydrates, proteins, and fats. You might feel confused when I start explaining, but watch until the end; I’ll clear it up.

Keto macros are given as five percent carbs, twenty percent proteins, and seventy five percent fats. When we add in intermittent fasting, this confuses everything because you go from three meals per day, to two, to one. The percentages change.

Let’s say you eat 1,800 calories total calories on three meals per day; 1,500 on two meals; 1,200 on one. Calories reduce somewhat of their own accord, the fewer meals per day you eat. As you reduce the frequency of your eating, you retain more nutrients from the amount of food you eat. The percentages of keto macros then change. Plus, it’s really hard to consume 1,800 calories in just one healthy keto meal per day!

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Another variable is the percentage of non-starchy vegetables such as leafy greens that you’ll consume, which aren’t included in the percentage of other carbs such as carrots, beets, and avocados, for example.

Ideally, on three meals a day, you should have a total per day of ten cups of vegetables. You can divide the ten cups by three meals for your amount per meal. When you go to two meals per day, your body is more efficient, so you can reduce the vegetables to eight cups per day or four cups per meal. When you get to one meal per day, you’d eat a total of seven cups of vegetables. As you reduce your number of meals, your body metabolically adapts and holds more nutrients from each meal.

If you can keep your carbs to twenty or fewer grams per day, that would be ideal, and this applies whether you’re consuming three, two, or one meal per day. It’s the total grams of carbs that is important. Thirty grams or fewer is acceptable; twenty is ideal.

For protein, aim for four ounces per meal if you’re consuming three meals per day; five per meal if two meals per day; eight ounces for one meal per day.

As for fat, when you first start keto and intermittent fasting, you’re going to need more fat. As you progress, you’ll need to consume less fat because your body is eating its own fat. The best way to judge how much fat you need is based on your hunger. Eat enough fat to keep you comfortable full between meals but not so much that you feel stuffed. On average, you’d consume 140 grams per day if you’re consuming three meals; 113 grams if two meals; 86 grams if eating one meal per day.

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The meal plans on my website, under Recipes, already have these keto macro amounts built into them.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, 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.

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ABOUT DR. BERG:

Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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31 thoughts on “Ketogenic Diet: Macronutrients Confusion When Doing Keto & Intermittent Fasting Dr.Berg”

  1. Thank you, Dr. Berg. This helped answer questions coming up in my first weeks of keto. The video gives clear guidelines to use as a target. Remain a bit unclear about net carb counting, but interpreting the video as saying counting all carbs rather than net carbs is the way to calculate the 20-50/day. I had been using net carbs for starchy and non starchy veg to get to 25-30.

    As someone who followed conventional medicine’s diet guidelines all my adult life—a diet of low carbs high fat is an unexplored universe that feels like George Costanza’s doing the opposite. 

    I can attest that following those conventions, I maintained a healthy weight with difficulty for the most part, but unknowingly damage was being accrued to bones and arteries as I now am being informed.

    Because I have tried some other remedies found on your channel and found them successful, and also am finding other authoritative sources who endorse keto, it’s worth the investment to give this plan my best effort.

  2. What about a Recomp Macronutrients plan for 2 meals a day? How do I consme 2468 calories?

  3. I would've been OK if you had'nt mentioned 'calories'. thought we didn't need to think in terms of calories, only grams of fat, carbs and protein?

  4. Thanks a million for the clarity, I was just about to start working out the carbs, protein and fat and saw your video. I found it to be quite helpful because I eat 2 meals a day and wanted to figure out how to do that maths. I got the understand now.

  5. What ever you eat it all depend on the quantity your age your weight and whatever…. If anyone eat healthy and do exercise, after some time they will definitely lose weight feel better no need to count calories in every single meal. There is even food that does not exist in western food imagination

  6. This explains something that has baffled me for a long time.
    I require less total calories to maintain weight if I only eat one meal as opposed to several meals a day. I maintain weight with one 1500 calorie meal but If I eat 2 meals, 8 hours apart, I can go to 1800 calories total to maintain weight, all other things being equal.
    Goes against the calories in/ calories out theory for sure but now I understand why thanks to this video.

  7. Hi Dr Berg, I have been looking for this detailed information!! I have been Keto 2 meals with IF for 6 months and I actually gained my midsection fat. Because I have been eating too much FAT!! 165g a day!!!!🤪
    Now I know how much fat and protein I should consume a day!! The information wasn’t confusing at all. Very helpful!!
    Thank you again and God Bless You!!!!!!!

  8. The only diet that worked for me is the Agoge diet ? All others were hard to follow and I felt horrible

  9. I normally eat 2 meals a day but I was addicted to sugar and had a high carb diet with almost no vegetables decided to skip breakfast and do intermittent fasting and cut ouy sugar and eat a small amount of carb and eat more vegetables. I worked out 7 days a week but didn't see a huge difference in my weight until i started this lifestyle i can eat one meal a day and noy get hungry even if i eat breakfast and the weight loss is actually looking like i workout 7 days a week

  10. Thank you Dr. Berg.great explanation.was not confused i was focus on what you were saying about 1 meal per day..😁❤👍

  11. 4oz is not 90g, it's 113g. 5oz is 141g, not 75g and 8oz = 226, not 60g. Am I missing something? What the actual hell.

  12. Theses are the burning questions I’ve been trying to find the answers too.. and I got it straight away
    Thanks

  13. Encourage people that, if they do IF, that is 80% of the game! Keto just fine tunes things on that solid foundation!

  14. This is fanatastic, but now I am wondering if I need to change it even further while eating OMEOD? Would I just eat the OMAD amounts for that?

  15. But is 1 oz = 28.35 g? Because 4oz are more or less 113 grams of proteins per meal not 90 grams, or did I make a mistake?

    Because even if someone eats 90 g of proteins per meal in three meal are 270 grams more or less 1080 Cal, so more 20 grams of carbs 80 Cal that are 1160 Cal, so 1800 Cal – 1160 Cal is 640 Cal in grams we have 71 grams of fats not 140 grams and I've some doubts that with 4 oz of prots in a meal the insulin stay low.

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