Understanding Macronutrient Ratios in Meals<\/p>\n
There are several types of the keto diet and they all depend on strict macronutrient (carbs, fat, protein) calculations. Generally speaking, the medical keto diet used to treat epilepsy prescribes 4 grams (g) of fat for every 1 g of carbohydrate and protein, which means you\u2019re getting 90 percent of your calories from fat, 6 percent from protein, and 4 percent from carbs, according to the Charlie Foundation for Ketogenic Therapies<\/a>. A modified Atkins diet has no protein restriction, and ends up being comprised of about 65 percent fat, 29 to 32 percent protein, and 3 to 6 percent carbohydrates. When it comes to keto for weight loss, you might eat 70 to 80 percent of calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbohydrates, according to the Harvard T.H. Chan School of Public Health<\/a>.<\/p>\n Calculating Net Carbs and Ketones<\/p>\n Many people on keto use net carbs when measuring their carb intake. According to\u00a0Atkins<\/a>, you can calculate net carbs by taking total carbohydrates minus grams of fiber and sugar alcohols. The idea behind that, the company says, is that net carbs are what affect your blood sugar level and can compromise weight loss, so they, rather than total carbs, are worth counting. But you should know that neither the federal government nor the American Diabetes Association (ADA) recognizes this term, nor is calculating them an exact science, registered dietitians agree. The ADA<\/a> says that net carbs are difficult to determine from the nutrition label (for instance, sugar alcohols are not required to be listed), making it an imprecise number.<\/p>\n Also know that if you\u2019re on a classic keto diet, you may need to connect with a registered dietitian to come up with a personalized plan for hitting more specific macronutrient targets, says Romano. Some people on this version of keto might measure ketones, which are a substance your body produces when it burns fat instead of carbs for fuel, according to the University of California in San Francisco<\/a>.<\/p>\n General Tips for Dining Out on a Keto Diet<\/p>\n That all may sound daunting, but the good news is that because keto is becoming more mainstream, restaurants understand when customers need to modify their meals. In fact, some chains have even come out with menu options specifically catered to keto dieters. But you still may need to do some legwork. \u201cLike all healthy-eating patterns, a well-rounded ketogenic diet should mainly consist of whole, nutritious foods,\u201d says Kubala. Consuming plenty of nonstarchy veggies should also be a staple rule, Kubala adds, and eating some fruits here and there is also a smart move despite this diet\u2019s very low-carb nature.<\/p>\n