New Atkins Diet Revolution Diet Plan For Beginners PDF Book

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A 10%-20% deficit, or even 30% if you can manage, is a good range. Just don’t go over a 30% reduction each day because it can cause long term issues. For example, to reduce by 20%, multiply your total calorie expenditure by 0.20. Subtract that amount from your total calorie expenditure. That is your total daily calories, the maximum amount of calories you should consume each day. Eating less than what you burn daily would burn off the weight you want to lose. On the ketogenic diet, carbohydrates make up 5%-10% of total calories on average. For most people, that’s around 20-50 net grams per day. Multiply your total calories by the percentage of carbs and divide it by 4 to get grams. 25g to 50g of carbs each day. On the ketogenic diet, your protein intake should be moderate at about 20% to 25% of your total calories, enough to maintain muscle, but not too much that it affects ketosis.

Your protein intake should support your activity level and maintain your lean body mass, which you calculated above. Use these ranges to determine your optimal protein intake. Start with the lower grams number. For example, a moderately active female weighing 150 pounds and has 112.5 pounds of lean body mass will need 90-112.5 grams of protein per day. Multiply that by 4 to calculate 360-450 calories from protein per day. Next, multiply your total calories by 0.20 to 0.25 to make sure your protein from calories fit within that percentage. 400 to 500 calories from protein. On the ketogenic diet, fat should comprise 70-80% of your total calories. Simply add up your total calories from protein and carbs, then subtract the total from 100 to get your total calories of fat. Fat has 9 calories per gram so we divide the calories by 9 to get grams. 167g or 144g of fat.

The above calculations for your carbs, protein and fat macros give you a range to work in, not guaranteed exact and accurate, but you can adjust. Your body will tell you what it needs and what it likes. Some keto-ers report staying in ketosis in varying amounts of carbs and protein. The well-known formula of eating less and exercising more to lose weight is outdated, untrue and unsustainable. What you eat matters, and the ketogenic diet is one of the tools for weight loss where this is most prominently visible. Exercise promotes lean muscle building, greater bone strength and improved stamina and stability. Exercise also uses up your glycogen stores, helping you get into ketosis faster. So look at exercise as tool to achieve these benefits rather than solely to lose weight. Aerobic exercises: Cardio. Lasts over three minutes to raise your heart rate. Lower intensity, steady-state cardio is fat burning, making it very friendly for the keto dieter. Anaerobic exercises: HIIT or weight training to build muscle. Intense, short bursts of energy to promote strength and speed.