diabetestalk.net

# Keto Water Calculator

## Why Fasting Is Easier For Some People

A friend told me that she has tried to fast, but can’t do it more than 24 hours. And then she gets ravenously hungry afterwards. As you may know I have done 7 day water fasts, and still had enough energy to ride 100km on my bike. She asked me why it seemed so easy for me … so we did the math. We know the maximum rate that body fat can transfer energy thanks to A limit on the energy transfer rate from the human fat store in hypophagia – Alpert (2005) This paper used Ancel Keyes’ Minnesota Starvation experiment data and a little calculus to derive the value of (290±25) kJ/kg day or (31.5053±2.72) kCal/lb day as the maximum rate that energy can be drawn from body fat. I’m 230 lbs, my lean body mass is 170 – so I have around 60 lbs of body fat. This means just from body fat alone, I can draw 1890 kCal/day of energy. She’s 135 lbs, her lean body mass is 110 – so she has around 25 lbs of body fat. Which means from body fat she can only draw 878.5 kCal/day of energy. My daily metabolic rate is around 2000 kCal, so if I fast I only have to find 110 kCal of energy savings – around 5.5%. If I don’t want my metabolism to slow by 5.5% then I can eat an additional 12.2g of Continue reading >>

1. KetoKate

2 Keto Dudes
Subscribe and listen to the podcast with Richard Morris and Carl Franklin. ‘Nuff said!
You can find all of the episodes wherever you download your favourite podcasts. Or simply checkout: http://2ketodudes.com/archives.aspx
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If you haven’t listened to the podcast in full before going Keto, take the time to at least listen to the first episode titled “Getting Started”.
Acronyms
As Keto Freaks we love our acronyms. LCHF, NSV, ACV, HWC, OMAD, CICO, BPC …WTF?! For a quick guide, refer to the Acronym Wiki: https://www.ketogenicforums.com/t/acronym-wiki/1687
Keep it simple
There is so much information on the web about Low Carb eating be it LCHF, Ketogenic, Paleo, Primal…watch out for overload of more than the carb kind!
You’re on the Ketogenic Forums reading this thread, so it looks like Keto is your method of choice. Nice! To begin with aim to achieve a daily macros composition as follows:
No more than 20g net carbohydrates (for those in the US and Canada subtract Dietary Fiber from Total Carbohydrates on the nutrition panel)
Approximately 1-1.5g of protein per kg of lean body mass
And the rest? Fat. Yep, that’s right, F.A.T. It’s time to get reacquainted and embrace all the fatty goodness on offer. Butter and cream and bacon, oh my!
The general rule of thumb many Ketonians use is a ratio of 5:25:70 when starting out. 5% Carbs, 25% Protein and 70% Fat.
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Calories
But what about calories, I hear you say? Ahhh calories, that old chestnut. Calories in vs. Calories out, right? WRONG! Calories are not created equal, but don’t just take my word for it, great stuff on this very topic can be found in the section titled “Show me the Science”. A good place to start is here: https://www.ketogenicforums.com/t/breaking-the-cico-myth/2702/5
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Some Keto Heads have daily caloric goals, others not so much. You’ll find what works for you pretty quickly.
Now, for the Engineers and Virgos out there I can tell that your head is about to explode at this concept. Whaaaaaaat?! Before you curl up in a ball, rocking back and forth in the nearest dark corner, this calculator will give you some guidance: http://keto-calculator.ankerl.com/
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If you can’t have carbs then what can you eat?
This is a question you might be asking yourself. It’s definitely a question that others will ask you and the answer you’ll be pleased to know is plenty!
There are so many great recipes on the internet that you'll find on Pinterest, Blogs and Forums, not to mention the variety of ketogenic cookbooks available in both traditional and electronic format. Once you get used to keto cooking you may even choose to modify some of your old faves. When you do, don’t forget to post them here for others to enjoy: https://www.ketogenicforums.com/c/food/recipes-recipes-recipes
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Keto flu
Not everyone gets the Keto Flu, a cute name for carbohydrate withdrawal, and for those who do experiences and intensity differs.
Typical symptoms include headaches, dizziness, nausea, upset stomach, fatigue and lack of mental clarity. Usually they present in the first day or so and don’t last with intensity much past the first week, but there are a number of things you can do to ease your body’s transition from using sugar as the primary source of fuel to fat, such as:
Drink water, more water, and then even more water
Watch out for low levels of sodium, magnesium and potassium – incorporate foods rich in these minerals like chicken and beef broth. Dust off those salt shakers and shake, shake, shake!
Eat fat, more fat and then even more fat – if you’re hungry and you’ve reached your carbohydrate and/or protein macros for the day – eat fat
Take a nap or even go for a gentle walk
Supplements
Take a multi vitamin daily. Listen to the 2 Keto Dudes podcast episode titled “Supplements”. Read this thread: https://www.ketogenicforums.com/t/essential-vitamins-and-minerals-question/264

172 and work out what’s right for you.
Fasting
Forget about it. Seriously. Just focus on getting through the first two weeks.
This is something you can consider incorporating into your routine in the future. When you’re ready, use the search function on the Ketogenic Forums and look up “Fasting” and “Zorn Fast”.
Preparation Tips
Before starting the Keto way of eating here’s a few tips to help get you going:

Remove all non-keto food from your kitchen. If that’s something you can’t do (you may have family member’s or housemates that will not be boarding the keto train with you), then make sure these items are moved out of sight

Shop and prep your first week’s meals in advance. This helps keep temptation at bay and assists if you’re feeling the effects of carb withdrawal or simply being too tired or cranky or busy to cook

Ensure you have plenty of keto snacks on hand, eg. cold cuts, cheese, nuts, broth, etc. Be careful with your macros - carbs are sneaky little things and make their way into many foods either naturally (hello fruit!) or during processing (cured meats). Pay attention to nutrition labels, search the internet, download food apps for tracking…whatever helps you identify carbohydrate content before it goes into your mouth!

Draw on the Keto community in the Ketogenic Forums for guidance, ideas and support. Don’t forget to use the search function in the top right-hand corner as there’s a good chance that your questions have been addressed in some way. This will also help you tailor your questions/comments so you get beneficial responses

Keep calm and keto on!

2. richard

great post - imma make it into a wiki and pin it into KetoChat

3. Naomi

Awesome!!