diabetestalk.net

Do Calories Matter On Keto Reddit

Calorie counting is not really necessary on a ketogenic diet. It would seem that as long as you keep your carbohydrate intake super low, and your protein intake moderate, you shouldn't have to worry about calories. It is true that a ketogenic diet is very satisfying, and after you adapt to ketosis, you'll find you just aren't as hungry as you were when you ate lots of carbohydrates. Ketones have a damping affect on the appetite, and most people spontaneously reduce their food intake when they eat a high fat diet. However, for some people, myself included, it may be necessary to track calorie intake to take off excess weight. There are two ways to do figure out how much of each macronutrient (fat, protein, carb) as a percentage of calories : Use ketogenic percentage ratios Setting gram amounts of protein, carbs and fats on a reference weight and then multiplying to get calories. I think the second way is the better way and I'll explain why, but let's explore the first way. Using Percentage Ratios You can set calories on the ketogenic percentage ratios of about 70% of calories from fat, about 20% from protein, and under 10% from carbohydrate. Here's an example on how to do it. Let's say you set your total calorie intake for the day to be 1500. Here's one way to calculate how many grams of fat, carb and protein to eat: 1500 x .70 = 1050 calories from fat. Fat has 9 calories per gram = 1050/9 = 116.5 grams of fat. (Reference: 1 tablespoon of butter has 12 grams of fat. 1500 x .20 = 300 calories from protein. Protein has 4 calories per gram, = 300/4 = 75 grams of protein. (Reference: an ounce of meat has 7 grams of protein). 1500 x .10 = 150 calories from carbs. Carbs have 4 calories per gram, = 150/4 = 38 grams of carb. (Reference: 1 slice bread has 25 grams of carb.) While Continue reading >>

Top 15 Reasons You Are Not Losing Weight On A Low-carb Diet

Weight loss isn’t a linear process. If you weigh yourself every day, then there will be days where the scale goes down, other days where it goes up. It doesn’t mean that the diet isn’t working, as long as the general trend is going downwards. Many people lose a lot of weight in the first week of low-carbing, but it is mostly water weight. Weight loss will slow down significantly after that initial phase. Of course, losing weight is not the same as losing fat. It is possible, especially if you’re new to weight lifting, that you are gaining muscle at the same time that you’re losing fat. To make sure that you’re losing, use something other than just the scale (which is a big, fat liar). Use a measuring tape to measure your waist circumference and have your body fat percentage measured every month or so. Also, take pictures. Take note of how your clothes fit. If you’re looking thinner and your clothes are looser, then you ARE losing fat no matter what the scale says. Bottom Line: Weight loss isn’t linear and there’s a lot more to weight than just body fat. Be patient and use other ways of measuring than just the scale. Some people are more carb sensitive than others. If you’re eating low-carb and your weight starts to plateau, then you may want to cut back on carbs even further. In that case, go under 50 grams of carbs per day. When you go under 50 grams per day then you’re going to have to eliminate most fruits from your diet, although you can have berries in small amounts. If that doesn’t work either, going under 20 grams temporarily can work… eating just protein, healthy fats and leafy green vegetables. To make sure that you’re really eating low-carb, create a free account on Fitday and log your food intake for a while. Bottom Line: If you ar Continue reading >>

Vegan Keto Diet Plan – Lose Weight While Saving The Planet

The ketogenic diet can be a wonderful thing…. It helps people all over the world lose weight, control diabetes, reduce seizures and more. But here’s the thing… The keto diet is typically full of animal products such as meat and eggs! Understandably this leaves many vegan’s asking the question “How can a vegan adopt a ketogenic diet when it’s usually full of meat and butter?” Well we’re here to tell you it doesn’t matter if you’re vegan or vegetarian, you can ABSOLUTELY achieve ketosis and reap the benefits that come with it. And to prove it we’ve developed a comprehensive 7 day vegan keto diet plan which we’re going to provide you today absolutely free. But first we need to tell you something… It’s Important to Do it Right We personally utilize this diet here at Vegan at Heart but the reality is… Both the Vegan and Ketogenic diets restrict certain foods from being eaten and combining them has the potential to result in nutritional deficiency – if not done correctly. This depends on the individuals age, nutrient requirements, health status, knowledge and lifestyle. While we believe that the vegan ketogenic diet can be adopted in a healthy way and provide many benefits, if you are doing this for medical reasons or have any doubts we recommend you consult a medical professional before embarking on this journey. Now that’s out of the way, before we get into the diet plan let’s clarify the rules we must follow to enter ketosis as a vegan. How to Follow a Vegan Ketogenic Diet The main steps involved with a vegan ketogenic diet are: Avoid all animal products such as meat, fish, poultry and dairy Restrict net carbs to 30g – 50g net carbs per day (based on caloric requirements) Consume at least 0.4g – 0.6g of plant based protein per pound Continue reading >>

Ketogenic Diet – Keto Lunch Concepts Work:

Prior to launching into the top 5 health improvements of 7 Keto DHEA let’s have a look at what it actually is. La mine solutia a fost sa nu mai ma duc la supermarket, asidor ca din piata luam fie carne de la macelarie, fie legume si fructe. We know a lot of you have many more great articles, and we will get to them in time, yet we want to ensure our Curators aren’t confused with submissions and have plenty of time for the rest of their particular work. Due to the high volume of emails we receive, we kindly inquire that you seek advice from our help resources prior to emailing us your query. Grains, no matter what source they come from will cause elevated insulin levels. Punem pe foc, aducem apa din vasul mare la punctul de fierbere, apoi dam focul mic mic si lasam carnea sa fiarba in suc propriu, sub capac, undeva in jurul a 3 ore. OK, I now know who I do not want visiting the house again. My canine fats mainly consist of fish and poultry, so they may be lean reduces and with less fat and bad cholesterol, while continue to being low on carbohydrates and reduced on calorie consumption too. In case you pain is usually on the reduced side in the bowel, and brief, We experienced that too: Dr . Lutz claims it is because the lower intestinal tract starts operating again, years after having been idle due to IBS. Keto Adaptation: Water and glycogen find a new balance and this causes a stall or maybe weight gain, which usually lasts for a week or two. 1 . Usually take the insulin injection promptly. Know exactly what foods are keto friendly to help you be creative in the kitchen. Keto Pancake Recipe With Almond Flour: I like to drink a dazzling water that has no flavor or sodium added – makes me feel like I am just drinking soft drinks without the sugars. Myth: Substantial Continue reading >>

Weight Loss: Diet Plan Used By Woman To Lose Five Stone In Just Five Months Revealed

Sharing her before and after transformation to Reddit, poster ‘imakebadpuns_’ explained she had lost five stone in the same number of months. At 27 years old and five foot seven inches, this scale of weight loss is an impressive feat. Writing about how she did it, the poster said: “It took me five months to lose the weight and I've been maintaining and focusing on becoming stronger since! “I lost the weight with keto and moderate exercise and have been maintaining with CICO and weight lifting.” I still am pretty restrictive with carbs because I hate feeling hungry and keto foods keep me feeling full longer Her post quickly went viral with hundreds of comments asking for more detail on how she achieved her goals. Responding to questions on calorie counting, she said: “I didn't really track calories but I was good about hitting my protein goals and always ended up under for fat and carbs. “I still am pretty restrictive with carbs because I hate feeling hungry and keto foods keep me feeling full longer. “But if I want to cheat I let myself as long as I'm under my caloric goal for the day. Thu, November 23, 2017 Diet plans for weight loss: From Atkins to Paleo. “No more than 1500 calories a day. I typically stay closer to 1300 but I allow myself more wiggle room now that I'm in maintenance.” Going into more detail on her diet, she wrote: “I eat lean meats, green leafy vegetables, avocados, cheese, and eggs. I stay away from most nuts.” The keto diet is a popular plan for losing weight, and another woman shared her transformation to Reddit after following keto for four months. Poster ‘cfabriziostanton’ explained she lost 50lbs (three stone five pounds) in just four months. Her images garnered lots of comments on the social media site, with most as Continue reading >>

Keto Calculator

You will see that a lot of websites pretending the be the masters of the Ketogenic Diet that are trying to tell you that there is an EXACT amount of fat, proteins and carbohydrates that you need to take or your off! This is simply not true, what really matters is the ratio of Ketogenic to Anti-Ketogenic food that you ingest. That is why we had an engineer working on this calculator to make it fully customizable !! The Right Macros I know the ketogenic diet can be quite complex to follow at first if you don't know anything about calories. I created this calculator to help you figure out how many grams of each macro-nutrient you need everyday. The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis. How To Use This Calculator 1. First you'll need to know how many calories you need daily. To figure this out, just use our Daily Calorie Intake Calculator bellow and follow the instructions. It will give you the amount of calories needed to maintain your weight, to lose 1 or 2 pounds per week or to gain 1 or 2 pounds per week. Continue reading >>

Blog: My Six Week Ketogenic Diet Experiment

Disclaimer: The views expressed are those of the author and are not necessarily those of Catalyst. This blog is not meant in any way as medical advice. Please consult a medical profession before commencing any new eating regime. What would you say if I told you there’s a diet where you can eat all the food you normally deny yourself, stop counting tedious calories, shift some weight, gain extra muscle and get an energy boost too? If you’re anything like me you’d be asking ‘where do I sign up?’! So when I heard about the ketogenic diet from a colleague I was immediately intrigued. This simply sounded too good to be true. Could I really eat fat and get lean? Enjoy peanut butter treats and squeeze into my skinny jeans? Never one to shy away from a challenge, I decided to see for myself, and so my six week experiment with the ketogenic diet began….. So what actually is a ketogenic, or ‘keto’, eating plan? In its most simple form, this is an extremely low-carb, high-fat diet. By lowering your carb intake your body is pushed into a metabolic state known as ketosis (key –tow –sis), where your body switches from burning carbs as its primary energy source to burning fat. To be more precise, it uses ketone bodies or ketones from the breakdown of fatty acids in the liver. Hence the name, ketosis. Now fatty fuel can come from a meal you’ve just eaten or from the stores of fat on your body (aka, the evil muffin top). While it may sound a little questionable, ketosis is actually an entirely natural metabolic process that the body initiates to help us survive when our food intake is low. Typically our body runs on glucose derived from the breakdown of carbs – this is because glucose is the easiest molecule for the body to convert and use as energy, so it will b Continue reading >>

Fine tune your fat-burning with the perfect keto ratio. Learn the special concerns for protein and fat ratios, how to track your keto macros and where to find the wiggle room. Best keto ratio for rapid fat-burning Printable keto food pyramid Online keto calculator Printable list of keto macros: calories, fat, net carbs, protein Keto macro is short for ketosis macro-nutrient. The three keto macro-nutrients are fats, proteins and carbs. Sometimes, calories are also considered part of the equation. What’s the best keto ratio? “Best” depends on your goals. A typical keto ratio has 75% of calories from fat, 20% of calories from protein and 5% of calories from fiber-rich carbs. A Typical Keto Ratio Keto Tip: A perfect ketogenic ratio happens when the amount of protein grams are equal to or slightly great than the grams of fat. Keto Food Pyramid Keto foods center around healthy fats, with moderate amounts of protein and scant carbs. During ketosis, think of fat as a food group. The Atkins Keto Food Pyramid illustrates which of the 200 ketosis foods to enjoy liberally and which ones to limit. Click the image to view, print or save. Tracking Keto Macros Track keto macros helps identify diet stalls and plateau. Macro tracking pinpoints troublesome keto ratios in your diet. For example: Are you eating enough fat? Are you eating too much protein? Track your keto foods and find out. Keto Wiggle Room If your keto ratio is off a bit, it’s not a big deal. You have wiggle room. If some days are over and some days are under your ideal goals, it’s fine. Keep your calories in check and track your keto macros by averaging several days at a time. A single day won’t make or break your plan. Testing for Ketosis Special test strips called keto sticks (or ketostix, keto strips) are u Continue reading >>

The Diet Trend Reddit Is Obsessed With (and Whether It Will Work For You)

If we know anything about dieting and losing weight it’s that though the method is extremely simple (more calories out than calories in), the execution can be incredibly difficult. So difficult, that on the extreme high end, some studies have shown that 95% of diets fail. This is true in other areas of life, to be sure. What we know we should do for ourselves is simple: exercise every day, complete all the tasks at our jobs, save money instead of spending it, quit smoking or drinking to excess — we know all the right things to do, the knowledge we lack is how to get ourselves to take the right actions. To this end, a community on Reddit has become more and more popular by working through a diet that claims to work not just because it accomplishes the simple goal every diet accomplishes (helping people eat less calories than their body expends, resulting in weight loss) but because it helps people feel satisfied enough with what their eating that they can actually stick to it. It’s called Keto and it’s basically a high fat, low carb diet. What excites most people about this is that it’s a diet you can eat bacon on. Yup. Bacon. Advocates of the diet say that by strictly avoiding carbs (keeping their intake between 0-50g per day), they force the body to burn fat for energy rather than it’s preferred source of energy, glucose. Also, because you are not spiking your insulin levels with carbohydrates, you will crave less food. Some Reddit users have seen big progress using keto, like this girl: And this couple: Many people say the difference between keto and other weight loss strategies they’ve tried is that they’re able to keep up with the diet because of the satisfying meals they can make. For instance, look at this delicious keto meal: And keto calzones And Continue reading >>

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 >>

Science Confirms It: Carbs Don’t Make You Fat

Cutting carbs is the most important change for weight loss. At least, that’s the idea sold by Gary Taubes, Dr. David Ludwig and other low carb enthusiasts. They believe carbohydrate drives obesity because it raises the hormone insulin. Insulin is said to block the release of fat and also drive additional fat storage. However, nutrition research continually shows that carbs alone DON’T make you fat. The latest clinical trial is no exception. You probably already see my stance on this. But let’s put our personal food ideologies aside for a moment to honestly consider the weight of evidence available. If you prefer to watch: Cutting Carbs Does Not Increase Metabolism or Fat Loss If raised insulin drives weight gain, then conversely, reduced insulin (from cutting carbs) should be therapeutic. In other words, we’d expect an extremely low carb diet to cause more fat loss than a typical Western diet. The latest trial to compare these two eating patterns – ironically funded by Taubes’ own NuSI organisation – indicates this is not true. Study Design This was a tightly-controlled, metabolic ward trial, which means no cheating on the diet. For 4 consecutive weeks, 16 overweight or obese men were fed a standard American diet, quite high in carbs (50% Carbohydrate, 15 % Protein, 35% Fat). According to the sample menu published, it included loads of refined carbs including lemonade, granola bars, pretzel sticks and sandwich bread. Participants were then immediately switched to a very low carbohydrate, ketogenic diet (5% Carbohydrate, 15% Protein, 80% Fat) for another 4 weeks (1). Both the high carb diet and the ketogenic diet were equal in calories and protein, and they had no access to any outside foods for the entire 8 week period. Participants also rode an exercise b Continue reading >>

7 Things I Learned About Eating Better From Reddit

Name just about any subculture, fandom, hobby, or niche obsession, and there's likely a space for talking about it on Reddit. The massive online discussion site currently hosts over one million discussion communities (known as subreddits), focused on just about every subject matter or interest you could imagine. The topic of food alone encompasses subreddits one might expect (think: budget eating, beginner cooking tips, and grilling), along with many more you probably wouldn't (like spaces for passionate fast food debate, shower beer appreciation, and "avocados gone wild," to name a few). While Reddit's "bro-cooking community" has gotten a bad rap for gross, bachelor-worthy food hacks, plenty of healthy discussion about healthier eating does exist — you just have to know where to find it. I first stumbled into the world of food, fitness, and healthy eating on Reddit a few years ago, when I started a regular exercise regimen and felt compelled to learn everything I possibly could. As someone who regularly downs beer with my pizza and would possibly die defending my love for a sack-full of soggy steamed Krystal burgers, I'm certainly nowhere close to a nutrition expert — but a few years of perusing the collective encyclopedic knowledge shared in some of Reddit's health-focused communities has armed me with plenty of recipe ideas, a new understanding of macros and portioning, and a newfound love for canned tuna packed in olive oil. Here are some of the tips, tricks, and acronyms I've soaked up along the way. 1. First and foremost, "healthy" means something different for everyone. And whatever your definition is, you'll probably find its corresponding tribe on Reddit. Anyone who's hopped from one trendy diet to the next knows that no single way of eating is one-size-fit Continue reading >>

Ketogenic Diet Faq: All You Need To Know

Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>

Is A Calorie Deficit Necessary?

This is a summary/extract from The Ketogenic Diet by Lyle McDonald. A popular belief states that fat can be lost on a ketogenic diet without the creation of a caloric deficit. This implies that there is an inherent ‘calorie deficit’, or some sort of metabolic enhancement from the state of ketosis that causes fat to be lost without restriction of calories. There are several mechanisms that might create such an inherent caloric deficit. The loss of ketones in the urine and breath represents one mechanism by which calories are wasted. However, even maximal excretion of ketones only amounts to 100 calories per day. This would amount to slightly less than one pound of extra fat lost per month. Additionally since ketones have fewer calories per gram (4.5 cal/gram) compared to free fatty acids (9 cal/gram), it has been suggested that more fat is used to provide the same energy to the body. To provide 45 calories to the body would require 10 grams of ketones, requiring the breakdown of 10 grams of free fatty acids in the liver, versus only 5 grams of free fatty acids if they are used directly. Therefore an additional 5 grams of FFA would be ‘wasted’ to generate ketones. However, this wastage would only occur during the first few weeks of a ketogenic diet when tissues other than the brain are deriving a large portion of their energy from ketones. After this point, the only tissue which derives a significant amount of energy from ketones is the brain. Since ketones at 4.5 calories/gram are replacing glucose at 4 calories/gram, it is hard to see how this would result in a substantially greater fat loss. Anecdotally, many individuals do report that the greatest fat loss on a ketogenic diet occurs during the first few weeks of the diet, but this pattern is not found in resea Continue reading >>

Keto Breakfast: Bacon & Eggs

Eggs happen to be the worst nightmare for many chefs, mainly because they can overcook so quickly. I’ve seen high class resturants even hire people just from their scrambled eggs. Bacon and eggs is a staple breakfast for many people on the keto diet, so I figured I’d add this in here to really let you take it to the next level! The key to great scrambled eggs is to never overcook, and always add more richness to them. This one will be sure to please anyone you serve them up to, keto dieters or not. This recipe and the photos are courtesy of reddit/r/ketorecipes. The Preparation 3 large eggs, room temperature 1/3 cup heavy whipping cream 1 tablespoon butter 4 slices bacon Pinch of salt Pinch of freshly ground black pepper The Execution Crispy Bacon Not many people know that oven cooked bacon is the absolute best bacon. It’s extremely delicious and crispy, and will always be a winner no matter who give it to (sorry vegetarians)! 1. Preheat your oven to 350 F 2. Lay the bacon on a cookie sheet and pop them in the oven when it’s heated. 3. That’s it! Just wait until they look crispy and pull them out. It takes about 10-15 minutes. 4. When it gets to this point, you can just about take them out. They will cook a little bit more from the heat of the cookie pan. Perfect Scrambled Eggs 1. Make sure that your eggs are room temperature, this is vital. Most places in the world known for having great eggs never even store them in their fridge! 2. Add your cream in with the eggs and whisk LIGHTLY. You don’t want them to be completely yellow, you want to have streaks of egg whites running through. This will ensure different textures in every bite you take. 3. Heat your pan to medium-low on the stove and add the butter. 4. Once the butter has melted, add your egg mixture. Continue reading >>