Optimal Keto Living Chart: Keeping Track of Keto Diet and Macros

If you are just starting out on a keto diet, it can easily become frustrating and overwhelming very quickly.  This is especially true if you don’t really understand exactly how the keto diet is designed to work, or what you are actually trying to achieve.  

With the help of an OKL Chart, you will be able to reach all of your dietary goals much easier, as there will be no guesswork or hassle on what you should be eating.  In fact, Optimal Ketogenic Living Charts have even been proven to work better than any of the available online keto calculators, as well as any mobile apps that are available.

While weight loss is more than likely going to be your main goal when you decide to start a keto diet, but keep in mind that starting a diet such as a ketogenic one, you are trying to reach all of your goals, but in a healthy and safe manner.  With the keto diet all of this is done by simply keeping track of the amount of macros you eat.

If you are unsure of what a ‘macro’ is, it refers to the 3 major nutritional requirements that your body needs.  Also referred to as macronutrients, these are essentially going to be all of the stuff that keeps your body functioning.  These three macronutrients include:

  • Carbohydrates
  • Proteins
  • Dietary Fats

When you are able to maintain a balance of these three nutrients in the right proportions, you will guarantee that your body is in ketosis, meaning that your body will be able to use it’s fat stores as its main source of energy.  In other words, your body will be using your fat as energy and burning it at its absolute best rate possible.

Depending on the specific variation of the keto diet that you are on, chances are that it is recommended to keep your macros within a certain percentage.  For most that would mean keeping your macros in certain ranges that look like this:

  • 75-80% dietary fats
  • 15-20% proteins
  • 3-5% carbohydrates

While this may not seem like it is that big a deal, keep in mind that your body does not really deal with percentages.  In fact, your body is only able to recognize exact amounts in the form of grams. So if you are going to just try and focus on actual percentages and then use those percentages to determine how much food you should be eating, it can actually end up hurting your health, not helping it.  

This is exactly where an OKL Chart can help you out.  With an OKL Chart, all of these percentages are going to be simplified and then broken down into actual amounts, calculated in grams.  An OKL Chart is a great way to correct any misunderstandings that come into play in regards to protein and dietary fats that can easily cause problems and misunderstandings.

In fact, with an OKL Chart, you will know exactly what and how much that you should be eating every single day in order to reach your ideal goal weight, but to maintain optimal health along the journey as well.

What is an OKL Chart?

Created by Raymund Edwards back in 2015, the OKL Chart was originally created for an OKL Facebook Group.  Since its invention and implementation however, the chart has become increasingly popular among those who are following a keto diet and would like a simpler way to keep track of all their macros.  It’s almost like people on the keto diet are using the chart as a kind of cheat sheet to track what they are eating and how much they have consumed.

Basically the OKL Chart shows you exact amounts of the macros that you should be eating in order to stay in ketosis for OKL (Optimal Ketogenic Living).

But if you are thinking that this chart was designed to solely help people lose weight and track what you eat, you would be mistaken.  The chart actually helps to show you what is actually achievable while you are on a keto diet, and then goes to show you exactly how you are going to achieve that.  

The reason that the OKL Chart has become so popular, especially among those just starting out on a keto diet, is that it tells you exactly how many grams of carbs, fats and proteins that you should be eating each and every day.  This means that you simply have to read it and then eat it. It is taking all of the extra guesswork out of the entire keto diet process.

While there are some out there who feel that the amount of dietary fat recommended is somewhat controversial, all of the figures for the macronutrients were based off the recommendation of Dr. Stephen Phinney, a co-founder of the company Virta Health, as well as a Chief Medical Officer.  

Dr. Phinney was the founder of the movement known as the Nutritional Ketosis movement, as well as the person who started the term ‘Nutritional Ketosis.’

With the introduction of the OKL Chart, there was a lot of clarification that came along with it.  Prior to the incorporation of the chart, there was tons of misunderstandings about what being on a low-carb diet was all about, as well as the amounts of protein and healthy fats that needed to be consumed for optimal health.  So it is safe to say that Dr. Phinney was able to revolutionize the keto diet and help thousands upon thousands of people to lose weight with it.

So How Do You Read the OKL Chart?

The chart was designed to be simple and easy to read.  For example, everything is based off of your height and gender, as well as what your approximate body fat percentage is.  

First you want to start by finding your gender.  Once you have done this, check the left side of the chart for your height.  Once you have done this, all you need to do is read across the chart to discover the amount of protein, healthy fats and carbs that you should be eating each and every day to achieve your optimal health, weight gain, maintenance or weight loss.  

When it comes to the protein section, you want to remember that protein is gong to give you roughly 20% of your total energy requirements.  Compared to most of the keto diet programs, this is usually going to come in on the higher end of the recommended amount.

Where most of the traditional lower-carb diets are focusing on restricting the amounts of carbohydrates that you consume, with the OKL Chart, it focuses more on consuming enough protein to try and protect any unnecessary loss of weight from your lean muscle mass.  This is because the more muscle you have, the faster your metabolism is going to be. The faster your metabolism is, the more calories you are going to burn throughout your day. This is why the OKL Chart tries to protect as much of your lean muscle tissue as it can.

Another thing to keep in mind is that the recommended amount of protein from the chart is actually the minimum amount that you want to be eating every single day.  It is not the maximum amount that is recommended to eat.

Coming from the proteins you eat, amino acids are the essential building blocks for all of your cellular repairs.  This means that your body requires lots of protein in order for your body to rebuild all of its protein structures that have been worn out and require repair.

As for the amount of recommended carbohydrate grams, it is showed as net grams, meaning that this is the maximum amount of carbohydrates that you want to eat on any given day.

Finally, for the daily-recommended amount of healthy fats that you should be eating, that amount is given as a range, as opposed to an exact amount.  This is because the healthy fats are used to really dial in the amount of calories that you consume. This means that once you have all of your carb and protein amounts set, you simply eat the rest of your daily calories in the form of healthy fat grams.

When you do use the Optimal Ketogenic Living Chart, you are giving yourself the freedom to try and experiment with the different recommended ranges of the macros, as well as learn how your body is going to react to the different amounts of fats, carbs and protein that you consume.

While there are several different methods and apps available to keep track of all your keto diet macros, the OKL Chart is one of the most popular.  Being easy to use and read is a huge benefit that allows you to focus your time and energy on other activities. However, you will need to experiment with several different methods before you are able to find the one that fits you best.  Just remember that if the first method doesn’t work for you, are other ones available for you to try.

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