An increasing proportion of the population has become insulin-resistant after eating the Standard Western Diet and following the dietary advice and ‘healthy’ food recommendations of the past four decades. Food that is low in fat (but high in sugar), is highly processed, has too much added or hidden sugars, and is high in simple carbohydrates has a devastating effect on our health.
By following LCHF principles, you may be quickly shedding excess weight, losing centimetres, feeling more sustained energy once you become fat-adapted and experiencing many other health benefits. There’s no doubt that you’ll feel the benefits from cutting the carbs, eating moderate amounts of protein and increasing your healthy fats. But what does this mean in terms of portions, percentages of macronutrients and grams of carbohydrate, protein and fat per day? And what about calories?
LCHF is definitely not about counting calories; however, if you’ve stalled in your weight loss or you just like to have a target number of grams of protein, fat and carbohydrate to aim for, then try out the Keto Calculator. It enables you to set targets for the number of grams of each macronutrient you should be consuming. This provides you with a realistic goal for weight loss or maintenance of your ideal weight. For more instructions, see How to use the Keto Calculator.
For those of you calculating the number of grams of protein, fat and carbs you consume using the Meal Tracker on the Real Meal Revolution site or apps such as Easy Diet Diary, I’ve developed a free ‘Tracking Macros Spreadsheet’. The spreadsheet combines your targets from the Keto Calculator with your daily consumption of macronutrients, tracked via the Meal Tracker or other apps. By using this tool, it should quickly become clear which macronutrients you’re over- (or under-) consuming.