** If this individual had a higher
calorific requirement- for example
3,000 calories, we would simply add
the extra 300 calories to their fat
intake. This is because they have hit
the protein and carbohydrate
requirements that I deem sufficient
during adaptation, hence why a
straight set of fixed percentages
may not always be the best option.
This would mean their 3000-calorie
set up would have the fat intake
increased to 262g from the 229g as
stated above.
How many meals do I need to
eat per day on keto?
The number of meals you break
these macros into is a matter of
personal preference. Most athletes
are typically used to 4-6 meals per
day. However, on keto, digestion
tends to be slower and blood
glucose levels very stable so
generally I find 3-5 is sufficient with
most people, moving to 3 larger
meals and two snacks once adapt-
ed. I don’t suggest changing too
many variables at the start. So, if
you’re used to 5 meals, it may be
wise to set up with 5 meals per day.
Using the 2700 calorie example
above, this would mean 5 meals
consisting of:
28g protein / 4g carbohydrate /
46g fat
I want to try keto but I hear I
will feel tired and my training
will suffer. Is this true?
During adaptation, some people do
suffer from what has been named
as ‘keto flu’. This is a real ‘thing’,
whereby the body initially struggles
for 1-5 days on average, as it is
getting used to not having carbohy-
drate there as its primary fuel
source whilst switching its metabo-
lism to becoming a fat burning
machine.
Some common symptoms of ‘keto
flu’ are; dizziness, brain fog, poor
concentration, nausea, irritability,
lethargy and possible digestion
issues.
If you experience any of these,
don’t worry because there are ways
of managing or preventing this.
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