should i do keto or count calories How many calories on a keto diet to lose fat and gain muscle?

Starting off on a keto diet can be challenging because you’re not sure what foods to eat or how many calories to consume. But with a little bit of research, you can come up with a plan that helps you lose fat while gaining muscle. In this post, we’ll talk about some tips on how to effectively lose weight while on a keto diet. First and foremost, counting your calories is critical. It can help you keep track of your macronutrients and reach your target weight. The recommended calorie intake for women is between 1500 and 2000, while men should aim for around 2000 to 2500 calories. However, it’s important to note that you will need to adjust your calorie intake to meet your individual goals, activity level, and gender. The next step is to focus on consuming high-quality protein. Protein is essential because it helps you grow and repair muscle tissue, and it can also help you feel fuller for longer periods of time. The recommended protein intake is around 1.2 to 1.7 grams per kg of body weight if you are following a sedentary lifestyle, but if you tend to work out, it should go up to around 1.5 to 2.2 grams per kg of body weight. To achieve a healthy keto diet, you should also incorporate healthy fats. Fats should make up around 70% of your daily calorie intake. However, you want to make sure you’re consuming healthy fats such as olive oil, avocados, and nuts - not unhealthy fats like processed foods or fast food. Finally, you should aim to consume around 20-50 grams of carbs per day. Carbs are essential because they help your body produce the energy it needs to function properly. However, you don’t want to consume too many carbs as it can throw your body out of ketosis, which is essential for weight loss. In conclusion, if you keep track of your calorie intake, eat high-quality protein, healthy fats, and limit your carb intake, you’ll be on the right track to achieving your weight loss goals on a keto diet. Remember to listen to your body, and don’t be afraid to experiment with different foods and recipes to find the ones that work best for you.

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