How much to eat varies from person to person but there are some rules that you can follow when you are new to a low carb diet like keto, paleo or LCHF. It can sometimes be hard to know the fat, protein and carbohydrates percentage. You should in general do not think about how many calories you eat a day which is a very big difference from traditional calorie counting diets.
fat, protein and carbohydrates
You should instead eat until you are not hungry anymore. Not being hungry will greatly help you stick with your low carb diet. Of the energy (calories) you ingest per day, the distribution of fat, protein and carbohydrates should be about (usually called the energy percentage):
- 75% Fat
- 20% Protein
- 5% Carbohydrates
Fat
The bulk of the energy in the food you eat should come from fat. The fat should preferably be natural animal fat. Alternatively, coconut oil, canola oil or olive oil can also be used. It is essential to get enough of fat. The main reason people on a low carb diet get hungrey is if they are eating too little fat and too much protein.
Protein
About 1 gram of protein per kilo of body weight per day. Some tend to indicate 0.5 – 1.5 grams per kilo of body weight – the lower number if you are very overweight and higher if you practice a lot.
Carbohydrates
Many who eat according to a low carb diet to lose weight tend to stay under 20 grams of carbs per day. However, it is individually how much carbohydrates you can tolerate. You have to try it out for yourself to see what suits you.
You must also decide how strict you want to be on your low carb diet. How much carbohydrates should you allow yourself to eat only you can decide. How much carbohydrate you can eat and still call the diet of carb is described in the definition above.
To know how much fat, protein and carbohydrates the different foods contain you can find out by using any of the expensive tools and information databases available or purchase a Mobile phone that helps to keep track of food intake during the day. There are also many free alternatives out there where you can find out what different food contain.
Johan Bengtsson
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