Weight Loss & Maintenance

Information,
Guidance,
Support,
& Accountability

It’s not about the destination, it’s about the journey.

There are no shortcuts while following a low carb diet. No gray area. 
A ketogenic diet is not for someone on the fence about changing their relationship with food.
But your motivation & patience will result in success; you will transform yourself and treat food differently.

Health Benefits

  • Weight Loss Specifically Targeting Harmful Abdominal Fat. Stored fat will begin to quickly shed from your body, especially initially. For those with more to lose (50+ lbs or 25+ kg), the fat loss will be more rapid.
  • Automatic Reduction of Appetite By Following Our Recommended Keto Macros
  • Mental Clarity, Better Sleep, and Less Acne
  • Lowers Blood Pressure, Blood Sugar, Insulin Levels and Triglycerides
  • Recommended Treatment of Epilepsy, Type 2 Diabetes, Metabolic Syndrome and Polycycstic Ovary Syndrome

Tracking Macros

  • Food is fuel. Macro tracking is being aware of what you put in your body & will help you understand how macronutrients affect your body & performance.
  • Gets rid of guess work, nutritional ketosis will be sustainable.
  • By successfully minding your custom Keto Macros & sticking to meals with only whole nutritious foods, you can expect to lose 20-25 lbs (9-12 kg) in the first month.
  • After which with continuing to monitor fat loss & macronutrient calculations, one could expect to lose at least 1 lb (0.5 kg) per week going forward. By just keep accurate track & sticking to your Keto Macros, no increase in exercise necessary.

Meal Prep

  • No more hidden carbohydrates or carb creep causing stalls or plateauing, or even worse, knocking you out of ketosis.
  • Eliminating the stressor of “what can I eat?” by planning and prepping meals that fit within your Keto Macros.
  • Meal planning & prep is a life skill that really opens your eyes to what you use to fuel your body.
  • You won’t feel deprived unlike most other dietary options. There are a variety of delicious whole foods that are keto friendly. If you’re willing to be adventurous in the kitchen, you will never be disappointed because you’ll always learn something.

Well-Formulated

Keto Macros Calculator

Nutritional ketosis is obtained solely through the limitation of carbohydrate macros. By sticking to your Keto Macros & following a low carb diet, your body will naturally begin to utilize fat to produce ketones due to the lack of glucose from carbs.

Protein macros should be enough to at least maintain the lean mass (muscle) your body already has. Gains require more protein. Don’t be a “gains goblin” & harm your metabolism with a diet low in protein. Protein feeds muscles. The more muscle, the more calories your body will naturally burn on its own. Just because you & that muscle exist.

Fat loss is dependent on how many grams in fat macros are being consumed. The body doesn’t just lose fat. It taps into those fat reserves to burn it as fuel, ketones. Yes, you can achieve & maintain ketosis with a high fat diet, as long as it is also low carb. Because low carb is the only requirement to be ketogenic. But high fat is not necessary for weight loss. If the body follows a high fat diet, then it will prioritize the newly consumed fat before it turns to that stored body fat.

HOW TO ACHIEVE

NUTRITIONAL KETOSIS

Keto Macros hopes to provide information to anyone still trying to figure this “keto” thing out. There is information throughout the site about the ketogenic diet for all health and fitness goals; weight loss, muscle gain, or body maintenance. Our bodies are all different and there are just as many perspectives of optimal nutritional ketosis to be considered & discussed for your personal health. We respect everyone’s right to finding what works for them.

We began eating this way in January of 2016 and have lost over a combined 140 lbs (63 kg). We personally feel that this well-educated and well-balanced dietary approach to carbohydrate intolerance, with whole nutritious low carb foods, as optimal for us. The blog is intended to share our experience & to provide resources for what we’ve learned, & continue to learn, about Keto Macros.

Flavorful & Filling

Low Carb Diet Recipes

Consider going on some keto adventures in the kitchen.
You are already giving a low carb diet a try, why not see all it has to offer?
Optimizing your Keto Macros with whole foods & a willingness to explore your own palette can only equate delicious & satiating meals.
Once nutritional ketosis is achieved, you may notice a shift in your taste preferences.

testimonials

  • “Now fast forward to the present. The United States is currently re-assessing a 3-decade, uncontrolled experiment in which carbohydrates were lauded and fats demonized. Concurrently we have become one of the most obese countries in the world. And across the globe, tragically, indigenous peoples with historically low carbohydrate intakes now have extremely high prevalence rates of obesity and type-2 diabetes (e.g., the Gulf States in the Middle East, Pacific Islanders, First Nations in Canada, and Australian Aborigines).”

    Dr. Jeff S. Volek, Ph.D., R.D. Co-Author: The Art and Science of Low Carbohydrate Living
  • "When you go on a weight loss, ketogenic diet, you can eat less fat on your plate because you’re burning the fat that comes from your inside. It comes from your love handles and hips and so on. But if that person's loses weight and decides to stay on low-carb as a maintenance diet, in order to become weight stable, they need to eat a considerable amount of fat now, in other words, they need to increase their fat intake, which should work fine, because by now, their body should be very efficient at burning fat."

    Dr. Stephen D. Phinney, Ph.D., M.D. Co-Author: The Art and Science of Low Carbohydrate Performance
  • “In just the past few decades, the rates of obesity, diabetes, heart disease, and other chronic illnesses have gotten considerably worse. And do you know what’s most shocking about that? The spike in all of these ailments coincides almost perfectly with the implementation of the government’s Dietary Guidelines in 1980. Coincidence? I think not.”

    Jimmy Moore Co-Author: Keto Clarity
  • "Patience and persistence are an absolute must as you pursue ketosis."

    Dr. Eric C. Westman, Ph.D., M.D., M.H.S. Co-Author: New Atkins for a New You
  • "The most powerful medicine is at the end of your fork, not at the bottom of your pill bottle. Food is more powerful than anything in your medicine cabinet."

    Dr. Mark A. Hyman, M.D. Author: Eat Fat, Get Thin
  • “That heart disease, diabetes, and even cancer might be caused by the kinds of carbohydrates consumed in modern diets has also been the conclusion of many doctors and researchers who observed primitive populations as they began to eat these foods.”

    Nina Teicholz Author: The Big Fat Surprise
  • “In other words, the science itself makes clear that hormones, enzymes, and growth factors regulate our fat tissue, just as they do everything else in the human body, and that we do not get fat because we overeat; we get fat because the carbohydrates in our diet make us fat. The science tells us that obesity is ultimately the result of a hormonal imbalance, not a caloric one—specifically, the stimulation of insulin secretion caused by eating easily digestible, carbohydrate-rich foods: refined carbohydrates, including flour and cereal grains, starchy vegetables such as potatoes, and sugars, like sucrose (table sugar) and high-fructose corn syrup. These carbohydrates literally make us fat, and by driving us to accumulate fat, they make us hungrier and they make us sedentary. This is the fundamental reality of why we fatten, and if we’re to get lean and stay lean we’ll have to understand and accept it, and, perhaps more important, our doctors are going to have to understand and acknowledge it, too.”

    Gary Taubes Author: Why We Get Fat
  • "I am just telling people not to eat as many sugars & as many grains & if they do that they will lose weight."

    Vinnie Tortorich Author: Fitness Confidential

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