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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 Beef And Butter Fast Experiment

Keto Beef And Butter Fast Experiment

You guys crack me up! I never thought my Keto Beef and Butter Fast Experiment would be labeled as such. I never thought it would take to the internet as it did either. I am blown away by all the responses I received after posting my thoughts on How to Break a Weight Loss Stall with the Ketogenic Diet. I also realized after all the notifications I received, I need to answer a few questions and give much more detail in how I did my own Keto Beef and Butter fast experiment. Here’s a quick disclosure before I start. I am NOT a doctor. Please, before you start any new change in your diet, please consult one. I did. I was lucky enough to find a good doctor that supports my Ketogenic Diet and believes in a low carb lifestyle. (that may be a bit hard to find) Not only do you want to consult a doctor but you want to start off knowing what your blood test results are too. Or at least I did. I also want to tell you about the supplements I take. These are mandatory for me. I believe they are mandatory if you are on the Ketogenic Diet. If you are curious about this Ketogenic Diet, I highly suggest you start off by reading Keto Clarity. It’s the one book I read that was really easy to understand. I also read Why We Get Fat by Gary Taubes. I recommend that book too! Potassium I am to consume about 3500 to 4700 mg of potassium a day Magnesium Magnesium is a must! The keto diet is a flushing diet and if you don’t take magnesium supplements you will notice the deficiency because your muscles will start to twitch. The Nation Institutes of Health (NIH) recommend for adult males is 400-420 mg; adult females are 310-320 mg; for pregnant females 350-360 mg daily; and for breastfeeding females, 310-320 mg. Sodium Adding sodium to your diet was really hard for me to do at first but I quic Continue reading >>

Links

Links

Keto Calculator : For analyzing your macros. You will need your height, weight and body fat percentage to calculate. (Visit Active.com link below if you don’t know your body fat percentage.) Body Fat Calculator: You will need to know your body fat percentage to calculate your macros accurately. This method isn’t the most accurate but it’s closer than nothing. Calorie/Macro Tracking: A good way to track your macros (and calories!) to stay on track is MyFitnessPal. They have an app for mobile devices as well to make tracking on the go a breeze! Reddit.com/r/Keto: Reddit is a great site to find, well, just about anything. The Keto subreddit is where I discovered Keto. It’s a great place to find inspiration, keto science and recipes. (Some links are not safe for work. They’re usually marked NSFW but occasionally not.) Facebook page: Reddit.com/r/Ketogains: Another great subreddit! Exercise and strength topics are covered here by a community of like minded people! From the sidebar, “A community driven exploration into the pursuit of physical excellence via ketosis. Whether you want to gain endurance, strength, speed, muscle or a ripped body, it can all be done with keto. Everyone is welcome, it does not matter if you are a veteran or just starting out. The only limit is your willpower.” Or if you prefer Facebook as your weapon of choice: Other Sites for Recipes: Our site strives to be an all inclusive source of recipes for ketogenic eating but for now that is not the case. While I build the library of tasty meals there are other amazing blogs out there that have great recipe suggestions for you to browse. Reddit /r/ketorecipes. Reddit user submitted keto recipes. Some are created by users and some are shared from blogs like this one. Ruled.Me Recipes This site 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 >>

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 >>

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 >>

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 >>

A Comprehensive Beginner's Guide

A Comprehensive Beginner's Guide

What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl 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 >>

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 >>

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 >>

Battle Of The Macro Calculators

Battle Of The Macro Calculators

Fuckin macros, man. Macros – macronutrients – are the breakdown of how many grams of fat, carbs, and protein you eat in a day. There are all kinds of calculators online to give you the right macros for your height, weight, and diet. But…. they can all tell you different things. And it fucking sucks. And it’s frustrating as hell. WHICH ONE DO YOU TRUST?! So here’s my comparison of 4 different macro calculators for keto! For all the calculations, I’m using the same information (of course) Height: 5’5 Weight: 151.4 Body fat: 30% Deficit: 20% Net carb level: 20g Protein level (if asked): 0.8g per lb of lean body mass Activity: sedentary I’m sure I just lost a few of you there. Me? Sedentary? I go to the gym 5x a week! I work out for 1-2 hours a day! I burn 500-800 calories in a gym session! How can that be sedentary?! Well. I had the same question. So I went to keto reddit and searched for “activity level” to look at the posts about it. The resounding conclusion: pick sedentary, unless you’re on your feet ALL the time. Like ALLLLLL the time. The activity level charts are based on a time when we, as people, were a lot more active – more walking as transportation, more active jobs, more playing outside, less TV/internet/etc. It’s misleading, and not really explained anywhere. I spend 90% of my day sitting or lying down, and that’s sedentary af. The 3-5ish% of my day that I spend busting my ass in the gym just isn’t enough to qualify me as ‘lightly active’ or ‘moderately active,’ imo, and reddit agrees. So. Sedentary it is. Up first: keto-calculator.ankerl.com (aka The Keto Calculator) This is the calculator that I’ve used from the beginning. It’s the one recommended by /r/keto, and it’s nice and simple. You just plug in the informat 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 >>

How To Order Low Carb / Keto At Starbucks And 10 Low Carb Starbucks Copycat Recipes

How To Order Low Carb / Keto At Starbucks And 10 Low Carb Starbucks Copycat Recipes

Have you ever stood in line, gazing at their menu board and feeling a little lost as to how to order low carb / keto at Starbucks and still get something yummy? Well those days are over. This post will give you several options that will leave you feeling satisfied. Being born and raised in Washington State, just outside of Seattle, Starbucks is a staple. It is part of our landscape. It’s just something we do. I am surprised it is not used as a verb yet – like Facebooking, googling or tweeting. Friend -“Hey, what are you up to tomorrow?” Me – “Oh you know, just Starbucking” You could say that Seattle is the coffee capital of the U.S. The city of Seattle has the greatest concentration of coffee houses in the country. The original Starbucks opened in 1971 in the Pike Place Market and has been iconic to this area ever since. Have you ever tried to visit the original Starbucks during the summer? Due to Starbucks cult like following and the fact that it is at the market, there is a line through the entire store and down the side walk outside. It seems like almost everyone in the world is there at the same time. Now, it is rare to travel anywhere and not see a Starbucks. People will get up early to grab it before work. They will wait in long lines, pre-order through their app, and even fork over cash they really don’t have for a cup of that delicious bean juice. So the big question on every low carbers mind is “Do I have to give up my daily Starbucks to maintain my low carb, ketogenic lifestyle?” The answer is NO!! Well then how do you order low carb / keto at Starbucks? You just have to get creative with your ordering. Don’t be too shy to ask for exactly what you want. You are handing over your hard earned money and paying a premium to go to Starbucks, v 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 >>

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