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Keto Calculator Reddit

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 >>

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 >>

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 >>

How Does A Vego Go Keto?

How Does A Vego Go Keto?

Following the ultra low-carb ketogenic diet takes a lot of effort. But as Darren Pauli explains if you're a vegetarian it's a lot more work. "You must be mad." This was how a science faculty head at one of Australia's top universities responded when I revealed I'd been following the keto diet for the past year, as a vegetarian. On the surface, she was right. As a strict plant-eater I had made an already very restricted eating regime much more difficult. You might have heard of keto; the ultra-low carb, high fat and high protein diet that claims to help you burn fat with next to no exercise. It was first developed in the 1920s as an epilepsy treatment and is still recommended for certain cases. The diet enjoyed a revival in the late 1990s as a treatment for the condition and was soon recognised in studies as a rapid weight loss tool. Following the keto diet means you stop eating almost all carbohydrates, with your daily intake is limited to about 30 grams or less (two slices of bread or small pieces of fruit). But most keto followers (we call ourselves 'ketoers') generally forgo carb-heavy foods altogether and choose to spread their paltry carb allocation across the day's meals. Vegetables are critical to making the diet balanced. So what do we eat instead of carbs? Ketoers aim to reach daily target levels of protein and fats ('macros') according to their specific goals. This is why many keto blogs contain gluttonous bacon-wrapped cheese-laden recipes loaded with fat and protein. It was this impression that prompted the aforementioned professor's outburst. What do I eat? I stick to foods that have only a few carbohydrates. As a vegetarian, I obviously don't eat any meat, which is a major component of the keto diet for most followers. But all else is similar. Whole foods 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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Net Carbs Protein Fat 25 grams 92 grams 171 grams 100 kcal 366 kcal 1534 kcal 5 % 18 % 77 % Net Carbs Protein Fat 25 grams 92 grams 144 grams 100 kcal 366 kcal 1294 kcal 6 % 21 % 73 % Net Carbs Protein Fat 25 grams 92 grams 117 grams 100 kcal 366 kcal 1054 kcal 7 % 24 % 69 % Net Carbs Protein Fat 25 grams 92 grams 91 grams 100 kcal 366 kcal 814 kcal 8 % 29 % 63 % We have open-sourced KetoDiet Buddy, you can now find it on Github. What is the Ketogenic Diet? Ketogenic diets are high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates. In most cases, you won’t need to count calories on a ketogenic diet. However, if you find it hard to lose weight or you are relatively fit and trying to lose a small amount of fat, you may also have to count calories. If you just started following a low-carb diet, don't forget to read my free Guide to Keto & Paleo Diet which includes a print-friendly PDF version! You will find all the information you need, including the keto food list and tips on how to follow the diet to achieve your goals. Maintenance Level Maintenance Level, also known as Total Energy Expenditure, is a level at which you maintain a stable bodyweight. According to Lyle McDonald: Maintenance Level = BMR + TEA + TEF where: BMR is the Basal Metabolic Rate, TEA is the Thermal Effect of Activity and TEF is the Thermal Effect of Feeding Basal Metabolic Rate is the amount of energy expended daily at rest. BMR 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 >>

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 >>

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 >>

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