How to Set Up A Keto Diet Plan - PDF included!!

January 19, 2020

    A healthy ketogenic diet should consist of approximately 75% fat, 20% protein and only 5% or less than 50 grams of carbohydrates per day. Focus on high-fat and low-carb foods such as eggs, meats, dairy, and low-carb vegetables, as well as sugar-free drinks. In this article, I will teach you How to Set Up A keto diet plan and I have also included free PDF.

    Step 1: Determining Metabolic Rate and Caloric Requirements

    Many dieters make the mistake of starving themselves in an attempt to lose fat through extreme calorie deficits. Even though this method may produce results in the short run, it causes a drop in metabolic rate, which is counterproductive. This results in quickly diminishing returns and rapid regain of weight after ending the diet. Therefore, one of the most important components of a keto diet plan is knowing your basal metabolic rate (BMR) and assuring that your caloric intake remains in the optimal fat and weight loss zone.

    The body constantly burns energy and generates heat through a process known as thermogenesis. Your BMR is the amount of energy (calories) you would through this process in a given day if at rest. Your total calorie expenditure is the sum of your BMR and the additional calories you burn through physical activity throughout the day. Simply put, if you ingest more calories than this total you will gain weight while if you ingest fewer calories you will lose weight.

    Any number of online calculators can be used to calculate BMR, but you have to multiply by your activity level to find true maintenance calories. The maintenance calculator from Muscle and Strength will help you find this number.

    How to Set Up A Keto Diet Plan - PDF included!! 1

    Check out these Keto recipes to enjoy your meals.

    Step 2: Determine Target Calories

    There are 3500 calories in one pound, which means that in order to lose one pound a week, you must eat 500 calories less than your maintenance number from Step 1. Although you can use a greater calorie deficit to lose weight more quickly, I suggest starting with this number. So, if you found that your BMR is 2500 calories per day, I would target 2000 calories per day to start.

    How to Set Up A Keto Diet Plan - PDF included!! 2

    Step 3: Determine Macronutrient Ratio

    The macronutrient ratio for a keto diet plan should be

    • 65% calories from fat
    • 30% calories from protein
    • 5% calories from carbs.

    Protein and carbohydrates have four calories per gram while fat has nine calories per gram.

    So, for a 2000 calorie diet, your macros should look like this:

    • 65% Fat = 1300 calories (144 grams)
    • 30% Protein = 600 calories (150 grams)
    • 5% Carbs = 100 calories (25 grams)

    Read over the list of Allowed Keto Diet Foods to get a good idea of what you will be eating to achieve these macros.

    How to Set Up A Keto Diet Plan - PDF included!! 3

    Step 4: Track Yourself for Success

    Studies have shown that dieters that document and track their daily food intake are considerably more successful in achieving their goals. Therefore, I recommend using an online food tracker like my personal favorite, MyFitnessPal, which makes it easy to keep track of your caloric intake and macronutrients.

    Additionally, keep track of your weight at the beginning of each day and, more importantly, your body fat percentage. Many scales nowadays have a body fat measurement included. Though body fat is notoriously hard to measure accurately and different scales will have wildly variable numbers if you use the same method each day all that matters is a downward trend.

    How to Set Up A Keto Diet Plan - PDF included!! 4

    You can download free keto diet plan pdf here.

    Summary

    • Step 1: Determining Metabolic Rate and Caloric Requirements.

    • Step 2: Determine Target Calories.

    • Step 3: Determine the Macronutrient Ratio.

    • Step 4: Track Yourself for Success.

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