Keto Diet Macros Ratio: Ketogenic Diet For Beginners (The Complete Guide)
Hey everyone, Carlo Macapinlac here from NewbieFitnessAcademy.com,
I help busy professionals reach their fat
loss goals so they can feel more confident,
be ready for any situation, and get the most
out of their lives. And in this video, I’m
gonna teach you how to figure out your keto
diet macros ratio.
This is the exact same process that I used
with one of my coaching clients and he’s
gone to become one of my best success stories.
He also happens to be my Dad. So you know
it works. If you wanna know exactly how he
did it, make sure you stick around until the
end of the video. And if you’re new to the
channel, don’t forget to hit that subscribe
button to get notified every time I post a
new video every week. Alright, let’s dive
Okay so let’s talk about what a ketogenic
diet for beginners is, first and foremost.
And this might be a quick review for some
of you as well. A ketogenic diet for beginners
is a very low carb, moderate protein, and
high fat diet. You have to be getting most
of your calories from fat or it’s not a
Now, you might be asking yourself right now.
Isn’t fat bad for you? And the short answer
is, no, eating fat won’t make you fat. That’s
like one of the biggest nutrition myths of
all time. The problem is, a lot of people
are still under the assumption that it’s
true. If you want a quick history lesson about
it, back in the 1960’s, there was an uptick
in Americans dying from heart disease and
scientists back then, led by a guy named Ancel
Keys who was very biased against fat, had
two choices to blame. It was either fat or
sugar. And we all know who won that debate.
So, Americans were told that fat was bad and
carbs and sugar were okay and now we have
an obesity epidemic.
Okay, If we’re talking strictly about a
keto diet macros ratio, you wanna go around
at least 65-70% fat, 25% protein, and around
5% carbs. But I want you to treat those percentages
more as a guideline. The most important number
here is the amount of carbs in your diet because
you don’t have a lot of room for error here.
You wanna be below 50 grams in total daily
when you’re starting out, because there’s
gonna be an adaptation period where your body
is in the process of switching fuel sources.
You have to give it some time. Once your body
becomes adapted to eating less carbs, then
you wanna lower it even more to 20 grams or
Now, that sounds pretty easy to follow in
theory. Right? But how do you know if you’re
on point with your percentages or if you’ve
exceeded them? That’s the hard part because
50 grams isn’t a lot and there are so many
foods out there with hidden carbs and what
you can’t do is you can’t just freestyle
this part. I’ve tried it, it doesn’t work.
So, what happens with the keto diet is, when
you give your body mainly fat to burn, it
adapts to become very good at using fat for
energy. Your brain which was previously running
entirely on glucose from sugar and starch
in your diet, begins to run on a new fuel
called ketones which is produced in your liver
by breaking down fat. So as long as you don’t
give your body any carbs, in two to six weeks
you become fat adapted and then you’re running
mostly on fat for energy and now your body
enters a state called ketosis.
Now, a pretty common mistake that people do
is they incorrectly assume that if they just
lower their carbs, then they can do a ketogenic
diet, or that they can get most of the benefits
that come from it. Unfortunately, it doesn’t
work that way. You can’t just half try this
The best tip I can give you is you have to
track your food and macros when you’re on
a keto diet and I use a free app called MyFitnessPal
for this. The app takes away any calculations
or complicated math that you’d have to do
when it comes to figuring out your keto diet
macros ratio and tracking your food. Now,
if you’ve never heard of the app before,
I have a separate video on how to use MyFitnessPal
and I’m gonna put the link for it in the
Now I mentioned earlier about an adaptation
period so let’s talk about that real quick
because this can hold back a lot of people.
For some people, when they switch to a keto
diet they kinda start to feel like crap, and
this is commonly referred to as the keto flu.
Thankfully, it’s perfectly normal and temporary.
Think of your body going through “carb withdrawal,”
much like withdrawal associated with addictive
substances. In fact, recent studies have compared
the effect of carbs, particularly sugar on
the brain to that of addictive drugs like
cocaine!1 If you’re somebody with a sweet
tooth and you can’t seem to help yourself
around sugar, you know exactly what I’m
talking about here. Again, the keto flu is
just a period where your body is adjusting
to a new way of fueling. Think of a vintage
car that hasn’t been used in a while. At
first, it might be a little rough as you wait
for the engine to warm up, but once you give
it some time and it’s up and running , it
starts to run smoothly.
Now, one of the best benefits of a keto diet
is that it allows your insulin levels to become
very low, and fat burning increases dramatically
because of it. Again, when your insulin levels
are high, you can’t access your own body
fat for energy. You just can’t. Insulin
blocks fat burning. And when you allow it
to get low, It becomes easy to access your
fat stores to burn them off. This is great
if you’re trying to lose weight.
The keto diet also controls blood sugar levels,
and is excellent for reversing type 2 diabetes
and this has been proven in a lot of studies.
9 It makes perfect sense since the keto diet
lowers blood-sugar levels and reduces the
negative impact of high insulin levels mentioned
So let’s go back to our case study and see
how the ketogenic diet has affected his life.
Over many years of eating carbs, he developed
high blood sugar levels. And this is common
for a lot of people who eat a lot of refined
carbs and sugar. If he continued down this
path, it was only a matter of time until he
developed Type 2 Diabetes. And a lot of people
experience this. In fact, 1 in 10 Americans
suffer from Type 2 Diabetes.
Well, after 7 months of being on the ketogenic
diet, again, controlling blood sugar levels
being one of its biggest benefits, he’s
all but lowered his blood sugar to normal
levels. He’s lost 5 inches off his waist,
he went from a size 33 to a size 28, and dropped
a whopping 20 lbs in 7 months. To put that
into perspective, he hasn’t been that lean
in about 30 years. It’s like turning back
time. But here’s the thing. Health isn’t
about the weight you lose but about the life
you gain. How did all these awesome changes
translate to his every day life?
Well, he feels healthier than ever, he’s
got more energy, and he’s just more confident
about himself. He can finally wear the clothes
that he wants without feeling the need to
hide his belly. And this change has just opened
up so many more opportunities in his life.
You simply can’t put a price tag on that.
Who knew that you could basically have a brand
new lease on life in your 50’s?
Just like a lot of people, he was a little
apprehensive at first to try the keto diet.
He thought it was just a fad. Actually, it
was almost a forced trial because my mom started
packing him keto lunch for work every day
and I used her in another case study in a
different video if you wanna see her amazing
results. Long story short, he was inspired
by my mom’s results. And once he stepped
on the scale after a few weeks, he saw the
numbers drop and he was hooked from that point
forward. You can’t argue with results, right?
He’s a man of few words but I asked him
what his biggest takeaway is from this experience
and he said four simple words that should
resonate with everyone.
“It’s never too late”.
Now if you’re someone who’s being struggling
with your weight loss efforts for years, You
know, you’ve tried every diet under the
sun and you can’t seem to lose weight? Or
maybe you’re feeling stuck because you did
take that initial step but now you’ve hit
a weight loss plateau and you can’t seem
to get out of it and you realize that it’s
time to get one-on-one professional help?
Then feel free to reach out to me. Head on
over to my website, newbiefitnessacademy.com/coaching,
read through the page and fill out the application
form for a free consultation. If I think that
we’re a match, then I’ll personally reach
out to you directly. Now if you liked this
video, then please give it a thumbs up and
share it with your friends. Please subscribe
to my channel if you haven’t already, I
post a new video every week. And hey, leave
me a comment below if you found this video
helpful or if you have any questions about
the keto diet . Thanks so much for watching
and I’ll see you in the comments section.
Virtual high five!