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 >>
Q. What’s this “Keto Diet” all about, anyway? A. 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. (source) Q. Okay, low-carb. Got it. So how many carbs can I consume in a day? A. That actually depends. It varies per person, but standard protocol states that you should have less than 50g of carbs per day, but try for less than 20g of carbs per day if possible. (source) Q. But wait! You said this is a high-fat diet. Isn’t fat bad for you? A. No! Well, not if you’re eating the right kinds of fat. The idea that “eating fat makes you fat” has been a huge misunderstanding in our modern diets. On the Keto diet, you are encouraged to eat monos and saturates (like butter, olive oil, and coconut oil) for fuel and to limit high polyunsaturated fats (like soy, corn, and cottonseed oils). (source) Q. Hmm…okay, I’ve got it. But I’m used to eating bread, chips, and pasta. So where do I start? A. Step 1 is to start looking at the labels on every food item that you purchase. Go through your cabinets and collect all of those high-carb foods. The cereal, the crackers, the candy, the soda. It’s got to go. Then head out to the grocery store with a meal plan. You’ll want to stock up on leafy green vegetables, chicken, beef (the fatty varieties), eggs, seeds and nuts (play close attention to the nutrition labels), fish, full-fat dairy (again, play close attention to added sugar on the labels), and other keto-friendly foods. Pick up some avocados. And bacon. Do NOT forget about the bacon. Q. I can do that! Bu Continue reading >>
Awesome User Success Post From Reddit Today
[See previous: Ketoing on. Been keto since 9/1/15. Never cheated on purpose. (accidentally ate teriyaki sauce one time) Lazy keto. Just keep it under 50 grams of carbs. Did SL5X5. Did Madcow for a few months. Currently doing Smolov Jr. for squat and bench concurrently in order to break into the 1000lbs club. Also run. Working on 5k time (best is 25:28 atm) and working up to half marathon (doing one Oct 9th) Exercise is great. Keto is 85%+ of my weightloss, though. Shout out--again--to Keto Chow. I use it 1-2 times daily. Thank you all for inspiring me. EDIT: Coincidentally, I had an appointment to do hydrostatic body fat testing today. So, here are my results: Note: At 22.1% BF, I'm no longer obese as obese is >25%. This is a good reminder that BMI is not a great tool for many people. My BMI is 33.1 which is obese. In fact, BMI says I shouldn't weigh more than 169 pounds. But, body fat shows that I have 175 pounds of lean mass. In other words, even if I didn't have an ounce of fat on my body (which is impossible while living), I'd be overweight according to BMI. Anyway, this shows me that I have 27 pounds of fat to lose in order to get to 10% bf. That's my initial goal. That's also seems really doable to me. I'll go back and test again when I get to 197 pounds to confirm. Continue reading >>
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 >>
Should You Have Cheat Meals On A Ketogenic Diet?
Damn does that cake look good! Cheat meals. Everyone thinks about them when following any diet, and the ketogenic diet is no exception. You might be wondering if you should have cheat meals while going keto. Is it worth it? Is it okay? Will it mess up your progress completely? Intellectually, why would you want to eat something that isn’t in line with your goals or your health? Let’s face it, cheat day meals are bad for you. We know it. The ketogenic diet is simple, but not always easy, and there are some grey areas, so lLet’s talk a little bit about what happens when you have cheat meals and whether or not they’re worth it. You might know people who do low-carb long-term and schedule cheat meals in at regular times, such as on the weekends or set days each month. While this creates a healthy mindset around not needing to be perfect, things are a little different with the ketogenic diet. Since keto is stricter than other low-carb diets, (see our post on keto vs. Atkins) it’s more tempting to have cheat meals. However, the effects of them can be more dramatic. Disadvantages of Cheat Meals on the Ketogenic Diet Here are some consequences of having cheat meals. These are things to consider before flying off the deep end with some emotional eating. Let’s get the big one out of the way first, Cheating Takes You out of Ketosis Since cheating on the keto diet more than likely will take you out of ketosis—especially if the cheat meal or snack is carb-heavy—you have to be prepared for this fact. Know that it’ll likely set you back some and take some time to get back into a ketogenic state. When you have eaten what you suspect was a “cheat meal,” put it to the acid test, and test your ketone levels. People are often surprised that they stay in ketosis after 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 >>
Research Review: An In-depth Look Into Carbing Up On The Cyclical Ketogenic Diet
Although ketogenic diets are useful for fat loss, while also sparing muscle, they have one significant drawback: they cannot sustain high intensity exercise. Activities like weight training can only use carbohydrates as an energy source, ketones and free fatty acids (FFA) cannot be used. Therefore the lack of carbohydrates on a ketogenic diet will eventually lead to decreased performance in the weight room, which may result in muscle loss, and carbohydrates must be introduced into a ketogenic diet without affecting ketosis. Probably the most common way to do this is to do a weekend carb-load phase, where ketosis is abolished. During this time period, assuming training volume was sufficient to deplete muscle glycogen, the body can rapidly increase muscle glycogen levels to normal or supra-normal levels prior to beginning the next ketogenic cycle. Different Approaches Anyone who has read both “The Anabolic Diet” (AD) by Dr. Mauro DiPasquale and “Bodyopus” (BO) by Dan Duchaine should realize that there are two diametrically different approaches to the carb-up. In the AD, the carb-up is quite unstructured. The goal is basically to eat a lot of carbs, and stop eating when you feel yourself starting to get bloated (which is roughly indicative of full muscle glycogen stores, where more carbohydrate will spill over to fat). In BO, an extremely meticulous carb-up schedule was provided, breaking down the 48 hour carb-up into individual meals, eaten every 2.5 hours. The approach which this article will provide is somewhere in the middle. This article will discuss a variety of topics which pertain to the carb-load phase of the CKD, including duration, carbohydrate intake, quality of carbohydrate intake, fat gain, and others. Duration and Amount of Carb Load Arguably the two Continue reading >>
I Can't Stop Looking At This Major Weight Loss Gif
Reddit user dignityblows, whose real name is Amanda, has become a bit of an internet sensation because of this GIF that shows her losing a significant amount of weight over the course of a year that is a real WHOA. Good Morning America featured Amanda on their program Wednesday (forcing her to do that horrible walk and look away from the camera made popular by The Bachelor); in the segment, Amanda talked about sticking to a Keto/Paleo diet, her very basic weight loss tips and how it was her eating habits and not exercise that prompted her drastic weight loss, though she writes on Reddit that she's "a little disappointed" about how they categorized her habits: I was very clear during the interview that Keto is a high fat and moderate protein diet, but the voice over said I followed a "high protein" diet. Sigh. I guess the world isn't quite ready for the glorious bacon-fueled truth. The best part of Amanda's GIFed weight loss is when her glasses just disappear ala every makeover in every movie ever. She's added a glasses pic from today to prove that they didn't go far. [Reddit] Continue reading >>
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Ep 2: Luis Villasenor Aka Darthluiggi Of Reddit/ketogains – Building Muscle On Ketogenic Diet
Known as Darthluiggi on reddit – Luis Villasenor moderates the r/keto, r/ketogains, and the new r/ketoscience boards and is always answering questions and helping people with their weight loss and health goals using the ketogenic diet. Not only has he been on a ketogenic diet for 14 years, he has proven that you CAN build plenty of muscle on a ketogenic diet. Check out his natural, ketogenic bodybuilding progress on instagram. I talked to Luis about his transformation through keto, he gives tips for beginners to keto, talks about the best ketgenic diet resources online, shares his experience on cyclical ketogenic diet (CKD), and talked about his new method of using 15grams of carb preworkout (targeted ketogenic diet – TKD). Darthluiggi is a very helpful wealth of ketogenic diet information and experience and one of the few people who has proven that you can build muscle on a sustained ketogenic diet. Resources, links, and where to chat with Darthluiggi: Luis’ first thread on reddit offering tips and pointers More recent thread about his TKD experiment Luis’ Instagram Books mentioned: Continue reading >>
Breaking A Weight Loss Plateau
I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T Continue reading >>
I Have Hit A Plateau! What Do I Do?
Oh boy. The plateau. Also known as frustration squared. Is there a dieter on the planet who has been spared the dreaded plateau? I doubt it. I know that on my way down I had a few plateaus, including one that lasted over 2 months. I'm afraid I don't have any one-size-fits-all solutions to the plateau problem. Rather, I know a bunch of things that have helped various folks I've talked to, or have worked for me. It's worth trying one or more of them -- although I'd try one at a time, so that if something works for you, you'll know what it was! But first, make sure it's really a plateau. First of all, how long have you been stalled? If it's just a week, don't sweat it. Your body is probably just playing catch-up. If you're female, where are you in your cycle? I don't know a whole lot of women who don't plateau in the last week before their period, or even go up a few pounds. It's just hormones; no big deal. Also, pay attention to what size you are, as well as to what the scale says. We've all had the weight thing pounded into our heads to the point where the number on the scale is reality, no matter what all the other indicators are saying. I've known many people to say that while the number on the scale is staying the same, they're still losing inches -- and then all of a sudden, the scale will catch up, practically overnight. This is sometimes referred to as "the whoosh", or even "a visit from the Whoosh Fairy." So pay attention to inches, as well as to pounds. (Or to centimeters as well as kilos. You know what I mean.) Then, make sure you're being honest with yourself. Are you really following the program you've chosen? If you're on a mini-binge type diet, like The Carbohydrate Addict's Diet, have you been stretching out your Reward Meal past the allotted hour? If you'r Continue reading >>
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 >>
This Reddit User Swears The Ketogenic Diet Made Him Less Depressed—but Is That Possible?
People swear by the low-carb, high-fat ketogenic diet for plenty of reasons—they say it can help lower your blood pressure, reduce your risk of heart disease, and help you lose weight. But now one Reddit user says the ketogenic diet helped fight his depression, too. Under the title “Depression is gone,” Redditor willilikeit writes, “Six months on keto. Have lost 40 pounds. But the best result is how I feel. I've gone from waking up with dread and fighting suicidal thoughts off and on most days, to feeling energetic, positive, and only a rare, passing, suicidal thought. It is night and day! Omg. Thank you for all of your posts and support!" Several other people said in the comments that they experienced similar results with ketogenic diets. “So true, I sleep less, wake up ready for the day instead of dreading it. I have energy and want to actually do things now. So glad you feel it too!” Sea_Hag wrote. “I’m right there with you,” writes EffectedCat. “I don’t constantly think of how much I suck or constantly ask what I’m going to screw up today. …Anger and sudden emotional outbursts have dramatically decreased and everyone around me can notice the difference in my mood. This diet has changed my life.” Does the Keto Diet Really Fight Depression? It actually might, says women’s health expert Jennifer Wider, M.D. “Your diet can absolutely have an effect on your mood,” she says. “Many studies have shown a clear link between diet and a person's state of mind.” The keto diet in particular may cause certain bodily processes that can help fight depression, she says. I Tried It: Keto Diet Here’s how it works: For some reason, when you're on a ketogenic diet, your body produces more GABA, a major neurotransmitter that helps the brain function Continue reading >>
U.s. Dietary Guidelines Discussed In Reddit ‘ama’
In January, U.S. officials released a new set of Dietary Guidelines—broad advice on how the nation should eat. The new guidelines included some significant changes from previous versions, including the recommendation that no more than 10% of a person’s daily calories come from added sugars. But there were also some omissions, which have drawn criticism from nutrition scientists at Harvard T.H. Chan School of Public Health. On Thursday, March 24, Vasanti Malik, a research scientist in the Department of Nutrition, answered questions about the new guidelines during a reddit AMA (Ask Me Anything). Here some highlights from that AMA: What do you think is the greatest contributing factor to the rampant obesity rate in the U.S.? The increase in calories over time from increasing portion sizes, but also the increase in intake of refined carbohydrates and added sugar. In the late 1970’s the dietary guidelines recommended to decrease intake of fat for health, but a consequence of this was that people increased intake of refined carbohydrates and added sugar. Both of these factors have been associated with weight gain and risk of related chronic diseases. Is it true that the U.S. Dietary Guidelines are heavily influenced by lobbyists? This is an important question. To answer this question, I think it’s important to briefly explain how the Dietary Guidelines are created. First, an advisory committee (appointed by the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS)) comprised of scientists and experts in the field review the evidence base to establish recommendations that are then given to the USDA and HHS for them to base the actual recommendations on (you can read the full report here). Because the advisory committee’s recommendati Continue reading >>
Watch A Woman Lose 88 Pounds In 1 Gif — All Thanks To Bacon?
When Reddit user Amanda posted pictures of her transformational weight loss, she never expected to become an overnight phenom. But, after an inspired reader translated her progress photos into an oddly mesmerizing GIF, she became just that. Watching it happen in GIF form is pretty amazing, but the thing that really got our attention: the prominent role bacon played in her diet. Over the course of two years, Amanda lost an incredible 88 pounds on a high-fat, medium-protein, low-carb diet — also known as the keto diet. (She also says she was influenced by the paleo diet, a close cousin to keto.) But, what is this oddly named regimen? And could it possibly be right for you? Maybe... Advertisement First off, keto is short for ketogenic, and the diet works by reducing the amount of carbs you put into your body, forcing it to burn up fat reserves in order to power itself. But, you might ask, how does the body shed fat so rapidly when all you’re eating is fat? After all, we’ve had “FAT BAD” drilled into our brains for so long that it seems tough to believe the health benefits of such a high-fat plan. Well, here's how it works. People on keto diets typically focus on fatty meats, leafy greens, veggies, and eggs — but totally cut out sugars, refined grains, and fruit juices. And yes, there are lots of similarities between Paleo and keto diets, but very generally, Paleo diets tend to be extremely protein-focused, while this diet is heavy on fats and medium on protein. The reason a bacon-y, buttery regimen could actually help you shed the weight has to do with how your body uses different kinds of food for energy. When we eat sugar and carbs, our bodies react by producing insulin to help regulate our blood sugar; believers in the keto diet say that insulin both encoura Continue reading >>