Keto Macros in Maintenance Phase

author avatar Dr. Eric Berg 08/31/2023

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.


0:00 Introduction

0:10 Keto macros

2:30 How to maintain results on keto

3:28 Key takeaways

4:08 Share your success story

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:



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