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You cannot consume bread, cereal, pasta, rice, crackers, potatoes, dairy with sugar
, moderate- or high- carbohydrate fruits and vegetables, starches, sugary foods, soda, fruit juice, and typical dessert foods. What are macronutrients and why are they important?Fats, carbohydrates, and proteins are the three macronutrients found in the diet. For ketosis, fat intake should be around 70-80% of total calories, carbohydrate intake should be between 5-10% of total calories, and protein should fall within the range
of 10-20% of total calories. How many grams of carbs should I have per day?This is a tricky question since we are all physiologically different–carbohydrate amounts
will vary from person to person. Generally speaking, you should stick to no more than 50 grams of total carbohydrates per day, or no more than 25 grams of net carbohydrates per day. Net carbohydrates are calculated by subtracting fiber and sugar alcohols from total carbohydrates—the reason for this calculation is because fiber and sugar alcohols do not absorb so therefore, they are not counted in total carbohydrate intake. How do I track my carbohydrates, fats, and proteins?There are various online macro tracking apps that are simple to use–one of the most popular ones in the keto community is called Carb Manager. If you’re worried about this being too much work, it will only last two to three weeks before are naturally accustomed
to knowing what foods have the proper amount of carbohydrates, fats, and proteins for your nutrition plan. Although this process may seem daunting in the beginning, it gets extremely easy and then before you know it, you won’t need to track any longer as you will know what is in most foods. Do I need to track my calories?People of different heights, weights, ages, activity levels, and goals all have assorted calorie requirements. When it comes to weight loss, calories in versus calories expended will always matter to some degree.