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What Are Macros In Keto Diet?

Perfect Keto Macronutrient Calculator

Perfect Keto Macronutrient Calculator

Your Keto Macronutrients Explained Using a macronutrient calculator is a great way to estimate how to eat in order to, Let’s recall that for the classical ketogenic diet, our food intake will be, With this distribution, a person eating 2,500 calories per day will eat: Carbohydrate Intake For most people, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person’s metabolism is different. Protein Intake Protein should be kept to adequate proportions. Eating too much protein is undesirable because our bodies have a metabolic process named gluconeogenesis which converts excess protein into glycogen and keeps you in glucose burning-mode (i.e. not in ketosis). The word gluconeogenesis has three parts to it, To prevent gluconeogenesis, avoid eating more than 1.5 to 2g of protein per kg of lean body mass (0.68 – 1g of protein per lb. of lean body mass). Fat Intake The remaining 70-80% of your calories come from fats. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats. Using Your Results Now that we know how to eat for ketosis, it’s time to put the information to good use and help us towards our goals. Many people use keto for one or more of the following benefits: Using Ketosis for Medical Conditions Preparing For Success As the saying goes, “failing to prepare is preparing to fail.” The way to set ourselves up for success is to source great foods to nourish our body and get into ketosis. This means our grocery list and pantries will look quite different. Common foods on the ketogenic diet include, Meats: fatty cuts of grass-fed beef Continue reading >>

Personal Keto Macro Calculator

Personal Keto Macro Calculator

If you are trying to lose weight or struggling to maintain your weight, chances are good you have considered a Ketogenic Diet. While we have believed for years that fats are bad and grains are good, some of us are finally starting to face the facts that the government may have led us astray with the famous food pyramid (gasp…can you believe it). Changing the way you eat can be a scary thing, especially when you have feared certain foods (like fat) for so many years. My suggestion is to take baby steps and learn all you can about how the body processes foods. If you’re interested in learning how many macronutrients you need in your diet, I’m going to share a tutorial you can use the keto macro calculator to find your personal ketogenic diet recommendations. You can modify these results based on your weight loss goals, and as you lose weight, you can go back and edit your results to start maintaining and stop losing weight. I like the Keto Calculator found here, so today we are going to learn how to use it. How To Use The Personal Keto Macro Calculator: 1) The first thing you need to do is weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally. You need to know these stats: Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your exact weight before eating and without clothing. Height: Hopefully you know this, but who knows, maybe you’ve grown! Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips. Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle. Thigh: Stand with your feet about 12 in Continue reading >>

Macros On A Keto Diet- Should You Track?

Macros On A Keto Diet- Should You Track?

Become a High Intensity Health Insider and Get the Detailed References, Full Length Videos Key Timestamps Download a PDF of the show notes: 04:28 Resting Metabolic Rate: Meal plans based upon resting metabolic rate may not be a good idea. Being insulin resistant and overweight increases your resting metabolic rate. The more you weigh, the more your resting metabolic rate increases. 06:44 The Calorie: Your body senses incoming glucose, carbs, fiber, protein and fat. The calorie is a theoretical energy yield from food. It assumes that you absorb 100% of your food. To your body, it is not a thing. 07:22 Imbalances in Gut Bacteria: Overweight people tend to have gut bacteria that are efficient at extracting calories/energy from the food they eat, converting dietary energy into short chain fatty acids that trigger the enlargement of fat cells. 10:03 Do a Calorie Experiment: Eat only 700 calories per day and eat only Twinkies. Will you lose weight on that diet? The food alters your gut hormones, your gut microbiome and your hormones. 10:51 Calorie Restriction Model: An insulin spike tells your body, brain, fat cells, and other tissues to build and not burn. 13:30 Issues Losing Weight While Keto-Adapted: Are you tracking your ketones? Is there a rise in ketones? 16:13 You Don’t Need to Eat a Lot of Fat: The prerequisite to becoming ketotic is low insulin. A lower carbohydrate, moderate protein and moderate fat is keto. When you have too much fat and gut health is not optimal, enabling you to absorb pro-inflammatory bacterial particles, which can cause you to be insulin resistant, preventing you from getting into a ketogenic/fat burning state. 18:41 Fat Adaptation Process can take Months: Going full keto, rather than low carb, takes a great deal of commitment. 20:25 Calories Continue reading >>

Tracking Macros On Keto: Should You Always Do It?

Tracking Macros On Keto: Should You Always Do It?

I have had quite a few questions about counting macros on the keto diet so wanted to do a quick post about it! First of all, in case you aren’t aware, macros are fats, proteins, and carbohydrates. If you are eating a ketogenic diet then your macros are going to be something like 5-10% carbs, 20-25% protein and 70-80% fats. Sometimes people talk about these percentages in terms of grams – so it would like 30g carbs, 70g protein, 170g fat per day (for example). When I first started eating keto I tracked everything using myfitnesspal. It’s an easy to use app that is free. In the beginning, it really helped me to track my macros because I had no idea what a high fat, low carb diet looked like! But the thing about tracking your macros is, it can send you a little crazy. Well, it did me anyway. You end up spending quite a lot of time every day writing down what you eat and totaling up the macros of every bite of food that passes your lips. There were times were I’d sit there letting my food go cold while I furiously typed in every little thing on my plate. Or I’d try to map out everything at the beginning of the day and end up feeling like I was eating like a robot. So although tracking was helpful in one way, I also knew that it was not how I really wanted to be spending my time in the long run. A huge reason for starting eating keto was that I wanted freedom in my diet – freedom to enjoy delicious food, feel satiated, lose weight and be able to focus on other, more important things in life. So here’s the deal with tracking macros on the ketogenic diet: I highly recommend moving away from tracking your macros as soon as possible, or even better, simply not tracking them at all. But how do you do this? There are various ways that you can stay on top of your macr Continue reading >>

Keto Calculator – Low Carb Macro Calculator

Keto Calculator – Low Carb Macro Calculator

Are you eating a low carb or ketogenic diet or want to start? Perfect! We’re going to guide you through the steps you need to take to figure out how much you should be eating depending on your goals! This is a highly individualized macro calculator and will be tailored to you and only you! Using this Macro Calculator Knowing how many calories you need to eat as well as your macronutrient numbers is important for your success in weight loss or weight gain goals! Generally, you want to keep below 50 grams of carbs to stay in ketosis, but how about your fat and protein? Use our macro calculator to find out exactly what your daily macronutrients and calorie intake should look like. After all, calories are not created equal! You can read more about Calories vs. Macros if you’re interested! Know your Body Fat Percentage To use this calculator you’ll need a rough estimate of your body fat percentage. This is important because the macro calculator uses your lean weight (total weight minus body fat) to calculate the macronutrients you need on a daily basis. Use our body fat percentage guide to understand how to get this number. Recommend to a friend: Continue reading >>

Keto Calculator

Keto Calculator

This calculator will help you figure out how much fat, carbs, and protein you should eat every day. All you need to do is answer 6 easy questions... All recommendations are tailored 100% to you and the information that you enter into the calculator. And all recommendations are designed to keep you in ketosis and to help you reach your goals (whether you want to lose fat, gain muscle, or stay put). Continue reading >>

How To Configure Myfitnesspal For A Low Carb Or Ketogenic Diet

How To Configure Myfitnesspal For A Low Carb Or Ketogenic Diet

MyFitnessPal is actually my FAVORITE app to track carbs and calories. However it does take a bit of configuring to get the goals and displays correct so they're more useful when you're on a low carb or ketogenic (keto) diet. NOTE: If you're new to Keto, please check out my ebook “Kick the Weight with Keto” which will help you get started on a Paleo Ketogenic diet. If you're on low carb or keto, you'll definitely want to consider tracking your food from time-to-time in some way. I've found that tracking is really important to keeping me honest about what I'm putting in my mouth. However, the tool comes with default settings that aren't keto friendly. First, you'll want to run the keto calculator to see what levels of macros (protein, carbs & fat percentages) you should be eating for your current size and activity level. Steps to Change macro levels in MFP Log into Myfitnesspal on a computer. You must be on the full web version of MFP to do these steps as of this writing, not the mobile app. At the top of the screen, click “Settings”, then on the bar below click “Goals” Under “change your fitness goals” click “Custom”, then click ‘Continue'. At the ‘customize your fitness goals' screen, you can now use the drop downs to change your macro goals. Be sure to click the green ‘Save' button on the bottom. How to Add Fiber to your Display Tracking This is the change that I really loved – adding the fiber to the tracking column!! It was frustrating trying to find the fiber info for a day so that I could calculate my net carbs. With this one small change, I no longer have that problem. And I put it right next to the carbs so I can look at it quickly. It would be better if there was an automatic calculation for net carbs, but hey this is the next best th Continue reading >>

How To Calculate Macros For Keto (plus, A Keto Macro Calculator)

How To Calculate Macros For Keto (plus, A Keto Macro Calculator)

So you’re interested in Keto? Often, there is so much confusion surrounding Macros and how to calculate Keto Macros. Today, I’m going to answer all your Keto Macro questions, including the one I get more frequently: “How many calories should I eat on Keto?” A Ketogenic Diet, also know as the Keto Diet, is a very high fat, very low carb, moderate protein diet that is very popular because it can cause you to lose body fat very fast, and study after study after study has linked Keto with benefits against cancer, diabetes, Alzheimer’s, epilepsy, and more. Eating Ketogenically involves cutting carbohydrate intake from 200-300g daily down to 20-50g daily and replacing those missing carbs with fat. Reducing carbohydrates this drastically puts your body in a state of Ketosis. Ketosis is a metabolic state in which you body uses fat for fuel, rather than carbohydrates. When you eat normally, when you consume more carbohydrates than you body needs to run for the next 24 hours or so, you body turns those excess carbs into fat and stores them as (unwanted) body fat. But if you cut the carbs in your diet drastically, your body enters Ketosis and starts burning that stored fat for fuel, resulting in better health and body composition for you. Read Keto 101 for the lowdown on the Ketogenic Diet. If you’re learning about the Keto Diet, you may be reading about all these people tracking their “macros’ and wondered what that was all about. Many veteran Keto dieters will throw around the phrase “if it fits your macros” to try and help beginners, completely skipping over what, exactly, macros are. It can be completely overwhelming when you’re trying to get started. What the heck are macros even? Why are they important? What is the simplest way to calculate macros for k Continue reading >>

Video: The Problem With Counting Macros On Keto

Video: The Problem With Counting Macros On Keto

Why I stopped counting macros while eating keto. How to continue eating high-fat, low-carb, keto without counting calories and macros. Counting the keto food I eat makes me crazy. And also, macro percentages, grams, and pie charts overwhelm me. You too? Perfect. Let’s chat about this a bit more. Whether you’re up to your ears in keto living and loving every moment, or you’re totally overwhelmed with the concept of counting and tracking your macros on keto, I have news for you… you don’t have to keep tabs on your keto macros to be successful at rockin’ a ketogenic (high-fat, low-carb) eating style. I don’t count, and many of my clients don’t count either. We’re all out living our lives, enjoying the fats, and eating without our food trackers glued to our fingers. It’s liberating. I think you’ll enjoy it. If you’ve been interested in eating more fats or you’ve been counting, measuring and tracking your way to crazy, I’ve got keto solutions for you! For video mini guide & transcript PDF, scroll down. Your Mini Guide & Transcript A 5-10 page PDF with the transcript for this keto video, resources, and exclusive steps to taking your keto fat burning to the next level. Download to your device and access anytime. Simply click the button above, enter your details, and the guide will be delivered to your inbox! Get the mini guide & transcript now. Highlights… What keto macros are 3 reasons why I don’t count macros on keto How to eat high-fat, low-carb, keto without tracking macros Resources… Continue reading >>

Keto Calculator For Ketogenic Diet Macronutrients

Keto Calculator For Ketogenic Diet Macronutrients

This simple Keto Calculator is an easy way to give you a foundation on the Macronutrient Ratios, in grams and percentages, to base your Ketogenic Diet around. Your focus (for the first month at least) should be on your Macronutrients, not your “Daily Calories Consumed”, as you enter into a new and better way of eating. Calculating Body Measurements Enter your current weight in pounds or kilograms into the Keto Calculator then add your body fat percentage. The most important thing for those beginning the Ketogenic Diet is not total calories consumed ( to start with ) it is your elimination of carbohydrates. By sticking with the Macro portions of 70% Fat, 25% Protein and 5% (no more than 30gram) Carbohydrates, it has been proven that your appetite will become suppressed naturally. A high-fat diet is very satisfying. Do this, and you will see a dramatic loss in weight. For more info on Keto Dieting and the psychology of it, all read our article here. Measuring Body Fat You can measure body fat ” at home” with skin fold measurements this is explained on page 129 in The Art and Science of Low Carb Living by Dr Jeff S. Volek and Dr Stephen D. Phinney. We highly recommend it, read it if you want to really educate yourself about Ketogenic Dieting. There are also expensive scans such as DXA or DEXA scans which will give you the most accurate and visual summation of your body composition. If you want to measure your skin folds you will need some inexpensive skin fold calipers that you can get here. If you are well overweight and for simplicity just put 45 into the Keto Calculator for your Body Fat measurement. The resulting macros will be perfect for you. Don’t get caught up in the technicalities however as they often just become another excuse. Just get started! Bodyfa Continue reading >>

What Are Macros

What Are Macros

What Are Macros? Macronutrients are molecules that our bodies use to create energy for themselves – primarily fat, protein and carbs. They are found in all foods in varying amounts, measured in grams (g) on the nutrition labels. Fat provides 9 calories per gram Protein provides 4 calories per gram Carbohydrates provide 4 calories per gram Counting Calories vs. Counting Macros If you eat less calories than you burn, you will likely lose weight. But counting calories can only tell you so much; if you’re not careful and don’t eat the right calories, you’ll likely lose muscle too! To maintain, lose or even gain weight, many people rely on counting macros to make sure they’re eating correctly. 100 calories of avocado (fat) is a lot better than 100 calories of a doughnut (carbs). On a ketogenic (low carb, high fat) diet, it’s very important to know how many carbs you’re eating in comparison to fat and protein. Many people aim for less than 50g of carbs to maintain ketosis. When counting macros, you simply add up how many grams of fat, protein and carbs you ate that day. Let’s take an example: If you ate 10 Ritz crackers and wanted to calculate your macros for that meal, you would first determine how many servings you ate. If the serving size is 5 crackers and you ate 10, you would multiply every number on that label by 2. You would have eaten 8g of fat, 20g of carbs, and 2g of protein in that snack. In your log, you would then add all your grams of carbs, protein and fat up to a total so far. By seeing your macros visually, you can easily tell when you’re running a little high in carbs and know when to slow down. How to Calculate Your Optimal Macros Your optimal macronutrient intake depends on many different factors- your age, gender, weight, BMI and activit Continue reading >>

So You Want To Know More About Keto?

So You Want To Know More About Keto?

Eat fat to burn fat and you don't need carbs. Read that line again. Memorize it. Let it become your mantra because that is truly what Keto is about. Sure, there are other guidelines to follow but that is truly the basis of the ketogenic lifestyle. My favorite part of Keto is that I always feel full and satisfied. That alone has helped me stick to it and its due largely to the high fat intake which keeps me both mentally and physically satiated. From a young age we have it ingrained in our heads that we need carbs for our bodies to function, if you've read anything about Keto you will already know that this is not entirely accurate. While our bodies are well adapted to converting and using carbs as glucose for energy, we also have the ability to convert and use fat as ketones for energy as well. The human body is a truly marvelous creation, imagine a car that can run on gas or water? That's the way I see it anyway, our body is capable of using its internal "computer" to change fuel sources. When our fuel source changes to ketones our metabolism does something incredible, it starts to use all our fat for energy. I'm not kidding, since our body burns our fat stores during ketosis, you begin to see crazy changes happening before your eyes. You know that problem spot you have, the one that you just can't get to go flat no matter how much dieting and exercise you do? Ya, well imagine that spot, gone! Seriously. You know that unspeakable cellulite? Also gone! It sounds too good to be true, but give it a month and you will see that I'm not making stuff up. Of course for great rewards one must exercise great self discipline. That means, for that first month of keto you should be SUPER on point about things. Seriously, be obsessive about it. Count and log every little thing you p Continue reading >>

An Introduction To The Ketogenic Diet

An Introduction To The Ketogenic Diet

If you haven’t been living under a rock for the past year or so, then you’ve most likely heard of the ketogenic (or keto) diet. If you have been living under one, I’m going to need you to crawl out from under it and take a seat because Ketogenic Dieting 101 is about to begin. So, Like, What Is It? Keto is a diet with high fats, moderate protein, and restricted carbohydrates. Initially designed to help children with epilepsy, it’s garnered attention for its effectiveness in regards to fat loss. The traditional ketogenic diet (also known as the therapeutic ketogenic diet), mimics the effects of starvation by forcing the body to burn its own fat stores rather than glucose. When you restrict carbohydrates, the body enters into a metabolic state known as ketosis, where the liver converts stored fat (triglycerides) into ketones. These ketones are what the body uses to fuel your brain, organs, and muscles. On the therapeutic ketogenic diet, the macro breakdown looks like this: However, as the ketogenic diet’s grown in popularity, especially among people who are looking to lose fat and build muscle, a new form of the diet’s emerged. While the traditional ketogenic diet is an extremely high-fat diet with sufficient protein intake, the physique ketogenic diet is a high-fat diet but with adequate protein intake. Huh, Sufficient and Adequate Protein Intake? This is where a lot of the confusion arises around the ketogenic diet, and it’s important to understand the difference. When the goal is fat loss, the concomitant goal is to preserve muscle mass. On a therapeutic ketogenic diet, protein is set to around 10-15% of total calorie intake. This is the sufficient amount of protein required to keep the body functioning and you healthy – basically so you don’t die. The Continue reading >>

A Breakdown Of The Fat/protein/carb Ratio For A Ketogenic Diet

A Breakdown Of The Fat/protein/carb Ratio For A Ketogenic Diet

When on the ketogenic diet, one of the most important things you’ll have to pay attention to is your macronutrient breakdown. This means you’ll be getting a certain portion of your calories form carbohydrates (a very small portion) at 5%, a larger portion of calories from protein (35%), and the largest number of calories from fats (65%). There are many online sites that can help you figure out how many calories you need on a daily basis, based on your height, weight, measurements, age, gender and level of activity. From there, you can also use online calculators to help you figure out the proper breakdown, in grams, for each macronutrient percentage you’ll be eating. You’ll multiply your total daily calories by each percentage to get the grams of each macronutrient that you’ll need. For example, if you need 1200 calories per day, and your carbohydrates are 5% of that total, then multiply 1200 by 5% to get the number of grams of carbohydrates you’ll be allowed to eat each day. In this case, 5% of 1200 calories is 60 calories. You then divide the calories by the grams per unit of carb, protein or fat. Carbohydrates and proteins both have 4 calories per gram and fats have 9 calories per gram. Again, in this example, 60 calories divided by 4 grams per carb leaves you with a total of 15 grams of carbs per day. There are several great phone apps that will do the calculations for you. My personal favorite is Carb Counter. This also makes restaurant eating a breeze. One last note on food and nutrient tracking applications—you can typically also use these to plan your meals ahead of time. Just plug in the proposed foods for the day to see where your calorie and macronutrient values will lie, and make adjustments from there. Then, you build your meals around those n Continue reading >>

Keto Calculator: Calculate Your Macronutrient Goals

Keto Calculator: Calculate Your Macronutrient Goals

Use this Keto calculator to determine your macronutrient levels. This will be your best method for reaching and maintaining nutritional ketosis. I highly suggest using the Keto Gains calculator. Before starting, please make sure that you understand that: Carbs are a limit. Do not eat above your carb allowance daily. This will ensure ketosis. Protein is a goal. Your main priority. Always strive to hit your protein macro goal each day. You can eat more protein if desired. Fat is a lever. Eat as much as you need to feel satisfied and energized. Not a goal. Eat less to lose more. Eat more to gain. If you’ve ever heard somebody tell you to “track your macros,” this is the first step. Please start by entering your information below. Tracking Your Macros It’s important that you track your macros — at least temporarily — until you can get a feel for the amount of food you can eat. My favorite way to do this is with an app on my phone called My Fitness Pal. You can look up millions of different foods, create recipes, scan barcodes and more. I highly encourage you to check it out. Others prefer to use plain old pen and paper, and that’s completely fine. Remember to re-check your macros with the Keto Calculator as you lose weight. This is integral as your dietary needs will change over time. How to Find Body Fat Percentage There are a number different ways that you can calculate or estimate your body fat that include: Skinfold calipers Body measurements DEXA scans Comparison photos Chances are that you’ll likely opt for the last option — comparison photos. This method is fine despite not being as accurate. You can see some comparison photos of men and women below: Continue reading >>

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