You’ve reached your weight loss goal on keto. Now what? Let’s talk about how to adjust your keto macros in the maintenance phase.
0:10 Keto macros
2:30 How to maintain results on keto
3:28 Key takeaways
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When you reach your weight loss goal, you wouldn’t want to go back to a high-carb diet. But, you could raise your carbs to 50g per day. Just be sure not to go over 50g of carb per day.
You don’t want to increase your protein because that can also create a modest increase in insulin, stopping your ability to get into ketosis. You want to keep your protein at 90-150g per day.
When you start keto, you want to increase the amount of fat you consume. This has many benefits. Your cravings will go away, you will feel satisfied for longer, and you can fast for longer in-between meals.
If you get to a point where you’re fasting and feeling great, but you’re still having trouble losing weight, you may want to reduce the amount of fat you are consuming.
This means only consuming the fat that normally comes with protein and not any extra fat. For example, you would want to cut out bulletproof coffee and keto desserts. This will force your body to use your stored fat.
When it comes to maintaining your weight after you’ve met your goal on keto, you don’t want to increase your carbs or protein. You want to increase the fat you consume. You want to increase your dietary fat to equal the amount of fat burning. You’ll know you’re consuming enough fat when you stop losing weight.
So initially, you want to do high fat. Once you’re in ketosis if you’re having trouble losing weight, lower your fat. After you meet your weight loss goal, start increasing your fat again. But, keep in mind that the worst thing you can do is to increase your carbs or protein along with increasing your fat.
Video on Protein ➜ ➜ https://youtu.be/FbRpfe7Iruo
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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
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Thanks for watching! I hope this helps explain keto macros for maintenance.