10 Tips to Meet Your Keto Macros Meeting your keto macros on a daily helps everyone ease into and stay in ketosis. But that's easier said than done. Carbs are everywhere, and they're even hidden in some of your favorite keto-friendly foods (think whipping cream). On the other hand, getting enough fat without going overboard with protein can seem like mission impossible. Follow these 10 tips to avoid these problems and hit your keto macros every time. 1. First, Focus on Fat The ketogenic diet is built around fat. "Your keto diet meal plan should contain high amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds," says Dr. Josh Axe, a doctor of natural medicine, chiropractor, clinical nutritionist, and author. Make oils, fats, and fatty foods the central ingredients of your keto diet and use them in every meal to meet your daily needs for fat on this high-fat diet. 2. Watch Out for Hidden Carbs You probably know that you need to eliminate cereals, legumes, sugar, honey, fruit, and other high-carbs foods on this diet. But low-carb foods still contain carbs that you need to add to your daily carb counting. A good example is dairy, which contains lactose, a form of milk sugar. Vegetables, nuts, seeds, and even oysters have carbs in them. To keep track of your daily carb intake, you can use carb-tracking apps like Senza or Carb Manager. 3. With Protein, Moderation Is Key On a keto diet, nutrients are either ketogenic (fat) or antiketogenic (carbs and protein). However, there seems to be a lot of disagreement where protein is concerned, with some studies even claim that protein is both ketogenic and antiketogenic. So, to play it safe, keep your intake of this nutrient moderate, i.e. at 0.8-1.2g per kg of body weight. You should up your protein intake only if you're a bodybuilder or athletic. In that case, intake of up to 2g of protein per kg of body weight should not put you out of ketosis. Refer to this guide for a more explanation about ketosis. 4. Use a Diet App Now that you know how much of each nutrient you should be eating on a keto diet, you may want to download a diet app to keep track of your macros intake. Instead of carb trackers mentioned earlier, you can opt for MyFitnessPal Calorie Counter, My Plate Calorie Tracker, Macros, and others to keep track of all your macronutrients and even count calories. These apps can definitely help you stay organized with your macros intake by doing all the math and research work for you. 5. Use a Keto Calculator Another feature worth using on a keto diet is a keto calculator. These usually come in the form of apps or built-in features on websites. They help calculate the ideal amount of each macro you should eat in order to reach a specific goal like weight loss, for example. Calculating your ideal keto macros on your own is tough and using these handy features also helps take out much of the guesswork out of keto dieting. Many keto websites offer keto calculators like this one here. 6. Use a Food Scale A food scale can help you get an objective look at just how much food and macros you're eating with each meal. You won't need to weigh your food forever, though. Food scales simply help you develop a feel of ideal portion sizes. You can use any type of scale, but digital scales work best since they're quite precise and let you measure the smallest of portion sizes with great precision. 7. Find Your Meal Staples Thinking up meals to meet your keto macro can become tiresome if you do it every day. Instead, it's best to find a dozen of your meal staples that you can stick to on a weekly basis. Eating these same meals in the same portion sizes means you won't have to calculate keto macros for these meals every single time. These meals should contain an ideal amount of each keto macro, however. They should also be nutrient dense, so you can avoid nutrient deficiencies as these will be eaten on a regular basis. 8. Go for High-Fat Everything Since fat should make up 60-80% of your calories, best to go for high-fat everything to get this nutrient with every meal. Examples of high-fat food to include are bacon, pork belly, minced beef, fatty fish, eggs, cheese, heavy cream, nuts, seeds, coconut milk, and avocados. Many of these foods are rich in other valuable nutrients, especially protein. 9. Base Your Diet on Real Food Processed food is often a source of empty calories. Since your goal is to both meet your keto macros while also getting enough micronutrients (vitamins and minerals), go for real food whenever possible. Real food includes fresh meats, raw vegetables, nuts, seeds, and dairy. Processed food includes refined vegetable oils, margarine, dressings, canned goods, savory snacks, convenience food, and others. Eat these occasionally since most lose much of their nutritional value during processing. 10. Make Most of Your Meals Not many restaurants cater to the keto dieters, so you'll have to make the most of your meals at home. And while you certainly can tweak orders and go for packaged keto-friendly stuff from the supermarket, homemade meals provide more nutrition. Not to mention they help with meeting your macros and keeping track of them a whole lot easier. To save yourself time on meal making, consider preparing bigger batches over the weekend and keeping them in the fridge or freezer to use up during the work week. About the Author: Sofia Norton, Dietician Expert, Kiss My Keto Sofia is a writer from Kiss My Keto - a fitness brand dedicated to ketogenic lifestyle. kissmyketo.com