How to Create a Custom Keto Diet Plan That Works for You
While the ketogenic diet (also known as the keto diet) has gotten plenty of media coverage in recent years, many people still don’t know much about it, including how to go about creating a custom keto diet plan that works for their needs. The truth is that every individual on the planet has different nutritional requirements and different nutritional sensitivities, and therefore will benefit from a customized keto diet plan based on those specific needs. Here’s how to do it right!
Step 1 - Choose your macro split
The first step in creating your diet plan is choosing the macro split. This is the ratio of macronutrients that make up your daily caloric intake, which is typically 20% protein, 50% fat, and 30% carbs. When deciding on how many calories you need per day, make sure that you take into account your activity level so that you can achieve a healthy weight. Once this has been determined, choose an appropriate meal plan from one of our Keto Meal Plans or create your own custom keto diet plan to use as a guide for what macro split is right for you.
Get Your Custom Keto Diet Plan
Step 2 – Calculate your calorie intake
The number of calories you should be eating each day depends on your height, weight and activity level. For example, if you are 5'8 and 140 pounds and only moderately active, you would need about 1792 calories per day. If you were 6'0 and 160 pounds with an active lifestyle (running 2-3 times a week), you'd need about 2612 calories per day.
The simplest way to figure out how many calories your body needs is by using the Mifflin-St Jeor Equation: Total Daily Energy Expenditure = 10 x weight + 6 x height in inches + 10 x age in years + 5 x gender (male = 1, female = 0) + 1173.
Step 3 – Choose your foods from the keto food list
We're going to need to know what foods you can eat on your keto diet. The keto food list is so important because we want you to be successful and enjoy your keto diet. It's not about deprivation, it's about eating enough healthy fat so that you feel satisfied. Foods high in protein are also recommended since protein helps keep the hunger away. Below are some of the most common keto friendly foods:
Get Your Custom Keto Diet Plan
Step 4 – Print off the keto food list
Now that you know what foods you can eat, the next step is to figure out how many carbs you should have. The daily recommendations are 10-25 grams of net carbs per day, but this varies based on your weight and activity level.
There are apps and calculators available online that will help determine how much net carbs is right for you.
If you're still unsure, then start by eating 20 grams of net carbs per day.
Step 5 – Review your diet plan
Now that you have all of the information needed, it's time to put it all together. This is a great opportunity to revisit your goals and make sure they are still aligned with your diet plan. Does this sound like something you want? Is this what you want your life to look like? Once you've determined that this is what you want, go ahead and start planning out how much food you need each day.
Get Your Custom Keto Diet Plan
You must be logged in to post a comment.