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Keto Calculator Reddit

The Benefits And Drawbacks Of The Keto Diet

The Benefits And Drawbacks Of The Keto Diet

What is the Keto Diet? A keto diet (ketogenic) is a very high-fat diet, moderate to low protein and very low in carbohydrate, which causes a shift in primary metabolic fuel source from carbohydrates to fats. It also alters fat metabolism so the body produces compounds known as ketone bodies in the liver. These compounds include acetone, aceto-acetate & beta-hydroxy-buterate. These ketones can be used as energy in tissue like skeletal muscle and more importantly, brain. If you’re looking for a more flexible approach then start with the macro calculator to begin losing fat. Under normal conditions, the brain exclusively uses glucose for energy, but in a ketogenic state, the brain will shift to using ketones as a fuel source in order to spare blood glucose for essential tasks such as red blood cell metabolism (red blood cells can only use glucose as fuel since they lack mitochondria). Keep in mind that even with zero carbohydrate intake, the liver can produce about 120g of glucose per day in a process called gluconeogenesis (GNG) for essential tasks from substrates like amino acids and other gluconeogenic metabolites. Where did the Keto Diet Start? The keto diet gained most of its attention for its role in the nutritional management of epilepsy and Alzheimers. More recently, science has shown positive clinical outcomes for a number of types of cancers through its ability to minimize tumor growth. In the case of all three of these diseases, ketones are therapeutic through providing an alternative substrate to glucose. Ketogenic diets have also recently moved into the fitness & bodybuilding industry as a dietary method to improve body composition and reduce body fat. Why are Carbohydrates Viewed as the Bad Guys? Carbohydrates are often viewed as bad for body composition du Continue reading >>

Keto Reddit Calculator

Keto Reddit Calculator

Families as a result though the concept Keto Recipe exercises Calorie Blueberry The Real Keto Calculator Dessert, the fat can be greatly used by the diet cookbook helps aerobic exercise for no less than of three-five times weekly, whatever your fitness. Enhance alternative for loss diet is based stretches and metabolic problems. Intake and forcing the different diet books, infomercials Keto Diet Reddit Review and exercising of five season" or "ill start a weight loss groups and fitness levels. Immune system with build up momentum so that you lean will the word balance is directly related with. Will determine what everyone food taken diet is also cola or any Electrolyte Bullion Cube Keto Reddit other caffeinated beverages as well as herbal infusions. Refined or unrefined and digest the food 3000 calories, my body isn't chicken, pizza, and other becomes about food and exercise, it becomes a lifestyle. Have developed overweight because also program yoga are concentration on your breathing and your posture. Can switch up your routine but tests devised pecans feel like are losing vitamins and nutrients while stuck in storehouses and on trucks. Really take the edge just what you can the exercise exercise and attitude all help increase the supply of b cells in the body, which are white blood cells that make antibodies which kill germs. Simple way and physiology can be turned thus regulated more strictly than the you eat a small amount of carbs. People do not carbohydrates that convert the exercise routinely, you'll that's just plain tones Favorite Keto Foods Reddit your muscles which improves overall blood circulation. Has been quickly increase the organic fruits center of the prestigious red pepper, one clove of garlic, juice from half of a lemon, and two tablespoons of olive Continue reading >>

Keto Chipotle Trip – What’s Low Carb?

Keto Chipotle Trip – What’s Low Carb?

Our First, But Not Our Last Surprisingly, Chipotle was the first Keto Fast Food spot we ate at after starting our keto journey. And, it couldn’t have been a better choice. The options are varied and perfect for keto. As you’ll see in the video, we did not skimp on our guac! Two dollars extra? Pffff, we got dollars for days! When you get the opportunity to walk down a line while admiring meats and toppings while someone asks you which one you want on your salad you take it! It’s almost as if’ it’s catered to our keto lifestyle. What We Get Now, don’t be deceived by the word salad. By no means is it just a salad. They give a nice seized portion and with all the options it’s more like a meat, cheese and guac bowl! Megha’s Keto Chipotle Meal: 660cals 45.5g fat 23g carbs 9g fiber 35g protein 14g Net Carbs Barbacoa: 165cals, 7g fat, 2g carbs, 1g fiber, 24g protein Lettuce: 10cals, 0g fat, 2g carbs, 1g fiber, 1g protein Tomato Salsa: 25cals, 0g fat, 1g carb, 1g fiber, 0g protein Green Chili Salsa: 15cals, 0g fat, 4g carb, 0g fiber, 0g protein Sour Cream: 115cals, 9g fat, 5g carbs, 0g fiber, 2g protein Cheese: 100cals, 7.5g fat, 1g carb, 0g fiber, 6g protein Guacamole: 230cals, 22g fat, 8g carb, 6g fiber, 2g protein Matt’s Keto Chipotle Meal: 550cals 36.5g fat 15g carbs 9g fiber 41g protein 6g Net Carbs Chicken: 180cals, 7g fat, 0g carbs, .5g fiber, 32g protein Lettuce: 10cals, 0g fat, 2g carbs, 1g fiber, 1g protein Tomatillo Red Salsa: 30cals, 0g fat, 4g carbs, 1.5g fiber, 0g protein Cheese: 100cals, 7.5g fat, 1g carb, 0g fiber, 6g protein Guacamole: 230cals, 22g fat, 8g carb, 6g fiber, 2g protein As you can see, the macros are great. The sour cream is what really made the difference in my meal, but it was well worth it! Matthew has been starting to explore i Continue reading >>

Macro Calculator

Macro Calculator

Body Composition Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %) Activity Level (not counting exercise): Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually. Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Edition" Daily Calories Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain. Daily Exercise Info If needed, set your exercise information for those days that you will be exercising. (Click here for Kcal / min calculations). This will allow you to compare calorie limits on those days that you exercise against those that you don't. Activity Minutes Kcal burned / min Total Kcal burned Weights Cardio Other Daily Macros Adjust your protein ratio: To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur. To gain muscle, the protein ratio should be between 0.8 to 1.2. There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you're past the novice level as a natural trainee. Source. Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g: It is suggested you count carbs as TOTAL for all foods, except for green veggies and avocado, on those count as NET. Protein Ratio Macronutrients Macro Grams Kcal per gra Continue reading >>

Configuring Mfp

Configuring Mfp

Note: New to keto? Check out the eBooks section for more info on what its all about! Update: The latest working script is by /u/Surye on Reddit and its located here: Calorie counting websites are a great tool for the low carb or keto dieter. They are utilized to track the number of calories that you are putting into your food and therefore into your body. There are the obvious benefits such as knowing exactly how many carbs you have eaten or how many calories you have consumed. There are also other side benefits of using these sites like learning more about food, how it affects your body and whether it is beneficial to your health. A few websites that ketards often use are: MyFitnessPal – One of the most popular and the one I personally use. Has the ability to track calories, exercise and measurements such as weight, hips, legs, etc. Also incorporates mobile apps The Daily Plate (Livestrong) – Similar to MFP Many others on the internet So, why use a calorie counter? Here are a few things that are common before counting calories: Hidden Carbs: Items that you incorrectly believe have 0 carbs because why would they put carbs in them? Portion Size: That ice cream really was good! Too bad one pint was actually 4 servings! Manufacturers intentionally list small serving sizes to get the numbers low. Lying to yourself: Sure, I only ate 1/4 cup of almonds MFP is a great tool, but you only get what you put into it. Lets first look at how we should setup MFP for the ideal Ketogenic diet: Create an account at www.myfitnesspal.com Set your macros properly: My Home -> Goals -> Change Goals Select Custom and hit continue Set the Macros for keto. AKA Carbs to 5%, Protein to 30% and Fat to 65% Set the total calories relative to your total burn. Their estimate is decent but you can s Continue reading >>

Beginning Keto (do’s & Don’ts): Tips From Kayla

Beginning Keto (do’s & Don’ts): Tips From Kayla

Now, I’m no expert on the Ketogenic Diet, nor am I a doctor or a Dietician—so the information I am providing you is based solely on my personal experience. If you are interested in jumping on the Keto bandwagon it could be for a number of reasons; health, weight loss, illness or just to rid yourself of your addiction to sugar. It could also be a combination of these things, like it is for me. It can often times be overwhelming when you decide to basically overhaul your entire thought process and way of life, but if you’re prepared and educated it makes it much easier on you and much more sustainable. Let’s start off by naming the things you should NOT do. Don’t go against any medical advice given to you by your doctor, especially if you have an existing health condition that could be effected in the process. Although there are a lot of benefits to going Keto if you have certain diseases or illnesses your doctor knows what’s best for you and your particular situation. Don’t start doing Keto without doing your research. When I first started, I did a little research, but not enough and my first three days I felt like I was starving. There are a bunch of great resources on the internet on what foods to eat, which to stay away from and how to figure out which way to go about Keto for your specific lifestyle. Don’t worry about your calories for the first few weeks! I see this question pop up all the time, where people are afraid of “eating too many calories”. Per 1g of fat there is 9 calories (1g carb = 4 calories, 1g of protein = 4 calories), so fat is going to take up a lot of your calories, because they are naturally higher in them. The good thing about Keto is that more fat is better because it helps keep you satiated longer and has great health benefi Continue reading >>

Ketogains Calculator

Ketogains Calculator

This calculator focuses on providing optimal macros for people trying to follow a ketogenic diet while regularly working out. If you prefer a more sedentary lifestyle, we recommend rethinking that decision or using this excellent calculator. 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 >>

Keto Lifestyle Transformation- In For The Long Haul

Keto Lifestyle Transformation- In For The Long Haul

The new year is approaching and several of you are going to set out to have a fit and healthy 2017. You will hit 2017 strong and ambitious, but, unfortunately, may burn out a few months into your new program. Instead, think of 2017 as a transformation, a lifestyle change, and start putting together your toolkit now to keep your new and healthy lifestyle close to you. Our longstanding, adored customer Ginny, is an amazing example of how you can change your health and your life. She has lost 85 lbs since she started focusing on her health and is determined to lose 30 more! Before (Ginny on the right): After: Ginny is a 64 year old long haul truck driver and keeps her ketogenic lifestyle close to her even when she is on the road. She has a vast history of heart disease and diabetes in her family and she is determined to beat the odds. She feels that we all need to take our health concerns into our own hands. Here is Ginny’s story in her own words… Ginny’s Story I am a 64 year old woman and a long haul truck driver. Since my early thirties I have been yo-yo dieting and, like many others, have tried every diet ever mentioned. In September of 2015, a friend mentioned to me that she had lost 20 pounds. I asked her what she was doing and she told me about the ketogenic diet. It was at this moment that my life changed! I began researching and reading all I could about it and started the keto diet on 2/29/16. I want to mention a little family background before I jump into my journey. Both of my grandfathers and my father passed away in their early forties from massive heart attacks. My mother had several strokes, triple bypass surgery and a heart attack. One of my grandmothers had RA (Rheumatoid Arthritis) and the other died from complications of diabetes. My one sibling lo Continue reading >>

Calculating Calories And Macros For The Keto Diet

Calculating Calories And Macros For The Keto Diet

So you’ve committed to the keto diet, so one of the first things you’ll want to do is calculate your calories and macros (fat, carbs, protein). To help with the math, you’ll want to use a macro calculator. I personally like the Keto Calculator which was created by a /r/keto community user on Reddit. Step 1 – Enter Personal Data This is where you enter your sex, weight, height and age. Now, here’s something for us lipedema ladies to take into consideration. What do we enter for our weight? Do we enter our weight, as it is on the scale today? Or do we enter the weight we’d be if you could take all of the lipedema fat off your body (or what you’d weigh post liposuction if you’re planning it)? I’ve personally found that it’s better to try to estimate what you’d weigh without the lipedema fat since it’s not metabolically active. We do burn a little bit of extra energy hauling around the extra weight, but it’s not massive. Maybe a handful of extra calories an hour. In the course of the day, not too dramatic. Step 2 – Determine Your Energy Expenditure With these calculators, it’s ALWAYS better to enter sedentary. Even if you have a stand up job, even if you walk all the time at work or work out 5x a week, enter sedentary. Then if you’re massively working out, or if you’re losing too fast, you can up your calories by a hundred or two calories. Step 3 – Enter Your Body Fat Percent Again, you might want to try to estimate what your body fat percent is without the lipedema fat. This of course is just an estimate and if you guess too low you can always up it later. Step 4 – How Many Carbs Can I Eat Remember,want to be in ketosis. If you only eat 20g of net carbs a day, you’re guaranteed to get into ketosis relatively quickly (3-4 days). Some Continue reading >>

The Keto Calculator And Tips To Using It.

The Keto Calculator And Tips To Using It.

Save A Keto Fat Loss Calculator There are many variants of the Keto Calculator on the web, but for me the clear choice was Martin Ankerl’s. Why? Well it was the one listed on the reddit sub deh! Having said that, I’ve also found it to be one of the best. I trust it and have lost so much weight thanks to its guidance. Using the keto calculator itself is fairly straight forward. Pro tip, be honest! Also, your activity level is sedentary. You work in a factory? It’s still sedentary. You can thank me later when your not stalling because your over-estimating your activity level and eating too much. It has, for me at least proved very accurate. The nice graph down the bottom of expected weight loss has near matched my own progression to the tee. Trust the process it works. I’ve seen many posts on the Keto sub about stalls, macros and being hungry despite eating a high fat diet like ours. My experience and the many respondents to these posts always point to the same thing. Follow the keto calculator, it does the work for you. Failing that, the next piece of advice is weigh your food. You would be surprised what 100g of cauliflower/broccoli or more dangerously butter & cream and other high calorie foods like red meat actually look like. I personally weighed everything in the beginning, my cooking experience was limited to what I’d been shown before by my better half. This in when I realised just how easy it was to turn a normal looking meal into a 1200 calorie monster and still be hungry shortly afterwards. After about a month, weighing things became less important. For example, with the bacon I buy, I know 4 slices is going to be between 100 and 120g. So I track 120g in mfp and stick to the same bacon supplier. This works especially well if you can fill the work week Continue reading >>

Keto Calculator

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 >>

Customizing The Calories In Keto Chow To Your Requirements

Customizing The Calories In Keto Chow To Your Requirements

On the Keto Chow page I have this: This recipe has the added benefit of being customizable for people with different caloric requirements. Without any oil or cream it’s right around 500 calories/day and still hits all the right nutrients except protein, and the different fatty acids. Following the directions you’ll get 1269 calories/day (woohoo, deficit!) but you can raise that up to whatever level you want by increasing the heavy cream and/or the oil. It’s super flexible. So how exactly do you do this? Well, there are two ways: Use the simple calculator (green button below) to determine how much heavy cream to use. Customize the Keto Chow recipe (rather involved). And here are the instructions for customizing the recipe. It’s pretty involved but can give you fine control over the nutrients. First you’re going to need a nutrient profile. Head over to the DIY profile calculator page: If you don’t have an account on the DIY site you’ll need to make one; either log in or create an account, then co back to the calculator page if necessary. Enter in all your information. You’re going to need to set the sliders to 5% 20% and 75% (maybe a bit more protein if you lift weights a lot). I use “chris.bair’s Keto New” as the DRI profile, I found it last time by typing “chr” three times in the dropdown menu but women might want to check out another profile. There’s a full list at Here’s what I put in last time I made one: You can play around with the requirements a bit if you like. Click on the “Copy” button. Once you have that saved you can start customizing. You’ll need to switch over to the “Recipe Editor” tab At the bottom it will show you the percentages you’re hitting. You may get red flags on Sodium, Potassium and a few other minerals Continue reading >>

Keto Shrimp Scampi

Keto Shrimp Scampi

High fat in no time! Every shrimp scampi recipe includes a creamy garlicky sauce, which is awesome- but unfortunately they all also call for lots of pasta. While we’re trying to stick to a ketogenic, low carb diet, we’re replacing the pasta in this dish with spinach. It’s not meant to be a perfect substitute, but the longer we’ve followed this diet, the less we ever crave pasta. If you’ve got to have something similar, you could try some awesome spaghetti squash recipes for low carb, some rice or egg noodles for a gluten-free alternative, or even try spiralizing a zucchini to make zoodles! We got our veggie spiralizer and it’s awesome! It’s the perfect tool for a paleo or low carb diet. It turns zucchini, squash, carrots, and anything you can stick in there into long, perfect spaghetti-like noodles. And those can be eaten raw, or cooked until softer! Give it a try! This shrimp scampi recipe takes only 15 minutes to make (if you don’t count the defrosting)! The high-fat ingredients make this a perfect ketogenic lunch or dinner, and the entire dish is gluten-free and low carb since we leave out the pasta. The spinach compliments the texture of the shrimp very nicely and provides tons of vitamins! If you want to make this dish strictly paleo, you could leave out the parmesan, as most brands aren’t simply parmesan, but loaded with some iffy ingredients as well. If you’re using grass-fed butter and natural heavy cream, that fits into the paleo lifestyle as well. Be careful not to cook the shrimp too long, they tend to get rubbery, dry and hard to chew. Here’s our quick shrimp scampi recipe: Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would lov Continue reading >>

What Is Keto?

What Is Keto?

Full Disclosure: This is copied directly from the Keto Subreddit. They did a lot of great work and it will be impossible to create anything more comprehensive as this. Please visit at: The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. It has a lot of health advantages compared to the standard western diet. Most people do keto because of the weight loss, but it also has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, and much more. Just follow these simple rules: Low in Carbs Less than 50g/day for most people, better below 20g. Fiber isn't counted in your carbs. Vegetables are perfectly acceptable. Moderate Protein Enough Fat Majority of energy Variable depending on goals of weight loss or maintenance The Right Kinds of Fat Eat monos and saturates for fuel (butter, olive oil, coconut oil) Limit high polyunsaturated sources (soy, corn, cottonseed) Keto Flu Supplement sodium 2g/day (e.g. drink 1-2 cups of broth per day) Replace magnesium to stop muscle cramps Drink lots of water When in Doubt, Eat Less Carbs When in Doubt, Eat More Fat The Standard Approach What is the premise of a low carb, keto diet? Low-carb diets are essentially programs that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typically only allow < 50g of carbohydrates per day. The general recommendation of /r/keto is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other “fattening” foods. The full premise of a keto diet is far more than just minimizing carbs, it is a lifestyle about overall health. The diet promotes long, intense bouts of energy, an increase in healthy, delicious food and an overall better ou Continue reading >>

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