Calculating your Macronutrients (macros) for The Keto Reboot 2019

Calculating your Macronutrients (macros) for The Keto Reboot 2019


I hope everybody’s been enjoying these videos so far there is actually one video that has all of this information in it all at once but I wanted to break these videos down so that it’s a little bit more palatable and if you’ve only got 5 maybe 10 minutes you couldn’t watch these videos like I said and I think my first video in this series I can’t even remember anymore anyway this particular video is going to be about macronutrient calculation and don’t overthink it guys really really really it’s pretty simple but for the first time that you do it it’s gonna seem a little off-putting bear with me I’ll be with you every step of the way as usual put your comments below let me know what you think and let me know what kind of questions that you have sit back enjoy and I’ll be right back with you alright this topic is going to be about macro calculation and so what macros are for those of you who don’t know and that’s okay if you don’t because not everybody does and that’s cool too your macros are short for macronutrients and your macronutrients are carved and fats on a ketogenic diet the goal is to get higher amounts of fat than anything else and this is very contrary to what we’ve been taught for the majority of our lives it is going to take you a mental struggle to remember to get more fat and to not try to cut back on it and I can tell you all the way through probably my first three months even though I knew I was supposed to be getting more fat there was something in the back of my head that said okay well maybe just kind of cut back on the fat a little bit and just be a little bit more cautious with it and I can tell you that does not yield the greatest results especially on keto the baseline for keto macronutrients is that you’re going to get 70% of your calories from fat that you’re going to get 25% of your calories from protein and then the other 5% are going to be from your carbohydrates and most of your carbohydrates are going to be like trace carbohydrates maybe in like your vegetables stuff like that but overall the goal is to keep your carbohydrates to 20 grams or less per day for me personally after all these years are these years all these months have two in quito i have found that my body actually operates much better at the 75 to 80% fat range now for somebody first starting out that may it’s already going to be a little bit intimidating starting out at seventy percent fat but i can tell you i saw the best results when i was at seventy-five to eighty pretty consistently I was more satiated I had way more energy and the weight just came off much more quickly so that’s up to you now in order to calculate your macros there are literally thousands of macro calculators on the internet you can be as simple as going onto My Fitness Pal and putting in a macro calculation but I’m gonna tell you if you do it on my fitness pal it’s gonna automatically calculate your carbohydrates to be very very high your protein to be pretty high as well and your fats to be pretty low if you have my Fitness Pal premium you can eject at the premium I’m not positive I know I do but let me know if I’m wrong on this one but you can adjust your macronutrients to be a customized macronutrient so you could say 75% of my calories I want to come from fat 20% from my protein and 5% or less from my carbohydrates now what we’re looking for in a macro calculator though is we’re looking to see what our baseline calories are supposed to be for weight loss I would suggest going to a website and I can’t off the top of my head I couldn’t even list one for you I feel terrible but I promise you if you do a google search you will find one immediately just type in to google keto macros calculator and like I said thousands of things will pop up type your statistics in there it’s going to ask you for your height your current weight and it’s going to give you a baseline of what it thinks your daily calories are going to be from there that’s where we’re going to find out how many grams of fat you want to get per day or how many grams a car herb actually no carbohydrates less than 20 grams how many grams of protein etc like I said it is going to be a bit tricky at first because you are not used to eating that much fat but that’s why I’m creating these videos because I’m going to show you the ways to get 70 to 80% of your calories from fat and to make it very easy for you to do and then you will see the results the fat is gonna make you feel much more satiated you’ll feel fuller longer which means you’re not going to want to eat as often as you did before you’re going to notice obviously fat has more calories per gram than any of the other macronutrients so at first you might be thinking oh man I’m eating a lot less like as far as size of meals but the calories are a lot higher but again the fat is gonna keep you so full you won’t even really notice the difference it’s gonna be a mind over matter kind of instance so as far as tracking your macros goes and you want to track I promise you don’t have to do this for the rest of your life but especially during this reboot and until you get to the point where your body and your brain are working together and they fully understand how much fat is in everything how many calories etc please track it’s going to be the difference between a successful reboot or a start and wondering why it’s not working okay so I use I started out using My Fitness Pal I really like My Fitness Pal it’s very easy to use it has like every food imaginable in it however My Fitness Pal does not cover net carbs and so to explain that net carbs are the total amount of carbs after you subtract out any sugar alcohols and we’ll get into sugar alcohols in a whole other video but after you subtract out sugar alcohols and fiber so for example if something has 10 grams of carbohydrates but it’s got 5 grams of fiber you subtract the 5 from the 10 and you have 5 grams of net carbs rates ok MyFitnessPal will not calculate that for you so you would have to do the math yourself not that that’s that hard but there’s another program actually there’s more than one but the one I can recommend is a program called carb manager and carb managers almost as good as my Fitness Pal has a big database you can scan your foods into there as well and that one will factor in your net carbs for you so make sure today your mission is also to find your macronutrient ratio find out how many calories you’re going to be needing and what that relates to in fat carbohydrates again I don’t know why I keep saying car bhai 20 grams or less guys just remember 20 grams or less but find out what your fat and your protein macronutrient ratio is supposed to be and then also decide if you’re gonna use my fitness pal or the car manager maybe the both of them together it’s just dependent on what’s your comfort level and we’re gonna go from there you’re going to find that tracking things at first is a little bit tedious but after a while you get so used to it and of course these programs they after after you do it a couple of times you enter the same thing a couple of times it remembers it and it says oh is this what you want it to enter if you’re eating the same thing every day or you have the same thing for breakfast it’s gonna auto populate for you so it makes a lot easier but please guys I cannot have stress the importance enough of tracking I again I know it’s not fun on somebody who doesn’t like to be as structured in certain things I don’t like to be told how much I can eat but the reality is the reason I got to be 242 pounds is because I had no structure so the structure is going to help you if you have questions about how to use the program or other programs that might be out there please make sure to comment below and I will help you out with that and we’re going to move on to our last topic I hope that answer questions about macronutrients they can seem a little bit tricky but don’t like I said don’t get yourself bogged down and then always always always just go for the most simplistic approach to be quite honest that’s the best way to go but again as always if you have questions comment below ask any question I will answer them and also don’t forget to watch the next video after this if you haven’t already subscribe thanks again

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