Keto Diet Macros: The 70/25/5 Rule

The Ketogenic (Keto) diet is unique. Unlike almost every other diet that focuses on calorie restriction alone, Keto focuses on hormonal manipulation. By drastically reducing carbohydrates, you force your body to switch from burning glucose (sugar) to burning ketones (fat).

This metabolic state is called Ketosis. Getting there—and staying there—requires strict adherence to a specific macronutrient ratio.

1. Fat (70-75%)

On Keto, fat is your fuel. It is not something to be feared; it is the lever you pull to stay energized. When you remove carbs, you must replace those calories with fat, or you will starve. Good sources include:

• Avocados and Avocado Oil
• Nuts (Macadamia, Walnuts, Pecans)
• Olive Oil and Coconut Oil
• Fatty Fish (Salmon, Mackerel)

2. Protein (20-25%)

Protein is essential for muscle maintenance, but on Keto, it is a balancing act. If you eat too little, you lose muscle. If you eat too much, your body can convert the excess protein into glucose through a process called gluconeogenesis, which can kick you out of ketosis.

3. Carbohydrates (5-10%)

This is the hard limit. For most people, this means eating fewer than 50g of total carbs per day, with many strict practitioners aiming for under 20g net carbs.

This virtually eliminates: Grains, Sugar, Most Fruits, and Starchy Vegetables (Potatoes).

Common Mistakes

The "Unlimited Protein" Myth: Many beginners treat Keto like Atkins, eating endless steak. Remember, high protein raises insulin, which inhibits ketosis.

Fearing Fat: Transitioning from a low-fat mindset is hard. If you are tired on Keto, you likely aren't eating enough fat.