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Are you considering starting a keto diet but unsure about how much fat and protein you should be consuming? Look no further, because we’re here to guide you through it!
Fat vs Protein on Keto Diet - How much do you need?
When it comes to following a ketogenic diet, getting the right balance of fat and protein is crucial. This is because the foundation of the keto diet is based on consuming a high fat, moderate protein, and low carbohydrate intake.
While both fat and protein are important for maintaining a healthy diet, the ratio of these macronutrients can significantly impact your level of ketosis and overall success on the keto diet.
So, how do you determine the optimal amount of fat and protein you should be consuming?
Firstly, it’s important to note that everyone’s nutritional needs are different. Factors such as age, gender, activity level, and weight goals can affect how much fat and protein you should be consuming on a daily basis. However, there are some general guidelines that can help you get started.
On a standard ketogenic diet, the macronutrient breakdown is typically around 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This means that the majority of your daily calories should come from healthy sources of fat, such as avocados, nuts and seeds, coconut oil, and fatty cuts of meat.
As for protein, it’s important to consume an adequate amount to support muscle growth and repair, but not too much as it can potentially kick you out of ketosis. Aim for moderate protein sources such as lean meats, poultry, fish, and plant-based protein options like tofu or tempeh.
Keto Diet Menu: 30-Day Keto Meal Plan for Beginners in 2020
Now that you have a better understanding of the ideal fat and protein ratio on a keto diet, let’s dive into a sample 30-day keto meal plan for beginners to get you started!
Day 1:
Breakfast
- Scrambled eggs with avocado and bacon
Lunch
- Grilled chicken salad with spinach, cherry tomatoes, and olive oil dressing
Dinner
- Baked salmon with asparagus and cauliflower rice
And the delicious and nutritious keto meal plan continues for the next 29 days!
Remember, it’s important to consult with a healthcare professional or registered dietitian before starting any new diet, especially if you have any underlying health conditions or dietary restrictions.
So, there you have it! A brief overview of the fat and protein requirements on a keto diet, along with a sample 30-day meal plan to kick-start your journey. Happy keto-ing!
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