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Is The Ketogenic Diet Safe For Weight Loss?

Is The Ketogenic Diet Safe For Weight Loss?

Share it: If you’ve been contemplating various weight-loss strategies, you may have run across the ketogenic diet. This dietary strategy, which is often used in a clinical setting to help improve seizure control in children with epilepsy, is picking up steam as an effective treatment for weight loss. But is it right for you? We turned to the experts to find out more. WHAT IS IT? The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. (This isn’t to be confused with ketoacidosis, a dangerous condition typically caused by a lack of insulin in the body.) According to Dominic D’Agostino, a researcher at the University of South Florida who specializes in ketogenic diets, “The ‘classic ketogenic diet’ used originally for the management of drug-resistance seizures is a 4:1 ratio of fats to protein and carbohydrates.” That equates to about 80–90% fat, 5–15% protein and 5–10% carbohydrates. For weight loss, he says, this diet is typically modified “to allow a more liberal consumption of protein” (20–30%) with the same carbohydrate restriction. IS IT FOR YOU? Advocates of the ketogenic diet are quick to point out many of the benefits this diet can have for those looking to lose weight. “Rapid weight loss and a decrease in hunger are the most common and evident benefits,” says Kristen Mancinelli, MS, RD, author of “The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss.” D’Agostino references promising studies that have been shown to “lower blood glucose levels, increase sensitivity to insulin, decrease inflammation and reduce triglyceride levels while raising HDL cholesterol.” READ MORE > 21 DIETIT 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 >>

How To Set Up Myfitnesspal For The Ketogenic Diet:

How To Set Up Myfitnesspal For The Ketogenic Diet:

MyFitnessPal is ha nds down the best free app that I’ve used to track your macros on a daily basis. This powerful tool allows you to easily select and record the food you eat. It then gives you a simple chart that tells you exactly how many carbs, proteins and fats you have eaten that day as a % and in grams. It’s super easy to use and you can save meals that you eat frequently. It allows you to scan bar-codes if a food item is not in the database. You can also upload recipes which can be edited. Once you set up a few of your regular foods, keeping track of your macros (carb/protein/fat) becomes a matter of a few taps. I’ve been using the free version of MyFitnessPal and find it covers all my needs. This app is a must for anyone who is serious about weight loss using the Ketogenic Diet. Set up your own macro goals within the Goals section to suit the Ketogenic Diet. From the Home screen, click on More, then select Goals, select Kilojoule and Macronutrient Goals, tap any of the macros (e.g. Fat) to adjust the ratio %: (Carb 5%, Protein 20%, Fat 75%) For more info click here Continue reading >>

Keto Macros – What's The Deal?

Keto Macros – What's The Deal?

If you’re serious about the Ketogenic diet, it’s time to brush up your Keto macros; these macronutrients are the building blocks of your complete diet and include proteins, fats, and carbohydrates. In the Keto diet, we restrict carbohydrates and use fat as our primary source of energy. Protein consumption is dependent on how active you are but is only moderate unless you work out intensely. Everyone has different macros, and depending on your current level of fitness and, your macros may change over time. This is where many people get confused, so to break it down, we’ve created three steps that will help you identify the macronutrients unique to your needs. If you want to skip ahead, you can plug in your details into this Keto calculator, which will give you an instant breakdown. As you journey into the Ketogenic diet, be sure to revisit this information regularly (especially as you get Keto adapted) as your macros change dependent on your current weight. Simply put, a large person will need more calories to meet their daily energy requirements than a smaller person. As you lose fat, your Keto macros will evolve with you. Now that you understand why macronutrients are so important, let’s learn how to identify our Keto macros in three simple steps so that we can fully understand what we are eating and why! How to Determine Your Fat Intake Fat is perhaps the most important macro In the Ketogenic diet; it’s certainly the most valuable. Fat will give you a more refined energy source than traditional carbs, can curb your hunger, make you feel less hungry or snack less, and makes food taste delicious. But how much fat should you consume each day? The easy answer is to eat fat to your liking; however, there is an important caveat. If you are looking to lose fat on t Continue reading >>

Fun App To Track Carbs On A Chart (myfitnesspal Hack)

Fun App To Track Carbs On A Chart (myfitnesspal Hack)

If you don’t actively track calories, protein, fat, and carbs then you may not be experiencing the success you’d like to see eating low carb. I’ve been eating low carb for more than 3 years and used to just “eyeball it”. Except in the beginning when I tracked on paper until I figured out my “safety zones”. I decided to set up MyFitnessPal.com, specifically with the Keto Configuration (see below), as I’m working hard on switching my carb/protien/fat percentages. What an eye opener! I lost 6.4 pounds the first week I dramatically increased my healthy fats! My goals are: Net Carbs 5%, Protein 25%, Fat 70% (I don’t track calories). If you’re looking for good Atkins apps, or an app to track carbs on a chart easily, this is the IDEAL setup! HOW TO SET UP MYFITNESSPAL FOR THE LOW CARB DIET 1. Create an account at: Next you’ll want to set up your “macros”: Go to: Home -> Goals -> Change Goals I have mine set up as 70% Fat, 25% Protein and 5% Carbs. You can set your calories to whatever you please – I ignore calories anyway. You also need to add Fiber as a column to track so the script can calculate Net Carbs for you: Go to: Food -> Settings Add Fiber to your list of nutrients to track. Make sure you at least have carbs, fiber, fat and protein selected. These are what you need to track for a low carb or ketogenic diet. 2. Download this addon for Firefox – or this addon for Chrome 3. After installing the plugin, click here to install it. It only takes a few minutes to set it all up, and then you’ll get a nice graphic pie chart like the one you see above! Note: the script only works online, not on your mobile app, but you can use the app to log foods on the go. To see examples of my results, and the foods I ate, see this 15 Day LCHF Food Journal. Continue reading >>

Tricks To Hit Your Macro Ratios In Myfitnesspal

Tricks To Hit Your Macro Ratios In Myfitnesspal

For nearly half a year I’ve become very accustomed to logging my food and seeing how many calores I’m eating on a daily basis. Since then, things have gotten a bit more intricate as I’m also trying to adhere to a specific macro ratio for the day. Macro is short for macronutrient. So “macro ratio” means the proportion of carbs, fat and protein relative to each other. I am basically following the leangains guide and macro-cycling is one of the finer aspects of this system. Leangains also incorporates calorie restriction (if one wants to lose fat), 16/8 intermittent fasting, and calorie cycling (eating more on workout days, less on rest days). Priorities: Making sure you eat within the intended calories is more important than adhering to the macros. I got the 16/8 IF and calorie cycling down pat after weeks of getting comfortable with it. I’ve only recently decided to hunker down on the macros because I am finally used to everything else. However, I just want to remind you that there’s really no point in adhering to the macros if you’re eating way too many calories than you’re supposed to. Also, don’t worry too much about macros until you’ve reached less than 15% body fat if you’re a man or 20% if you’re a woman. Example of my Macro Ratio Goals: Rest Day: 30% carbs, 30% fat, and 40% protein. Workout Day: 50% carbs, 15% fat, and 35% protein. (For anyone familiar with leangains, these ratios above are for a 50/50 – 75-25 setup) In plain English the above means… I try to make protein a priority and keep it fairly consistent on all days. On workout days, I load up on carbs but keep the fat as low as possible. On rest days, I keep the carbs low but can have more fat than workout days. Confused much? It sounds hella confusing if you’re not familia Continue reading >>

Five Steps To Jumpstart The Ketogenic Diet

Five Steps To Jumpstart The Ketogenic Diet

In this post we will take a look at how Heads Up Health can help you successfully navigate the challenges of implementing and maintaining a ketogenic diet. In particular, we will introduce tools that can help you track your progress, fine tune your approach and find exactly what works for your own body as you adopt a low-carb ketogenic lifestyle. If you want to skip ahead and start logging some data now, use the button below to create your account. Or read on for our “Five Steps to Jumpstart the Ketogenic Diet.” Step 1 – Master Your Macronutrients (Protein, Fat & Carbs) The hardest part about going keto, especially for beginners, is learning how to adjust your food intake to meet the requirements of a ketogenic diet. The ketogenic diet is a low-carb diet (25 grams of carbs per day is a common starting point). The rest of your daily calories will come from protein and fat, the exact amounts of each depend on your goals (muscle building, fat loss, endurance athletics, disease management etc.). If you’ve never counted calories or read food labels before, learning how to correctly adjust your diet can be tricky at first. Start by calculating your target protein, fat, carb and calorie goals by using a macronutrient calculator designed for ketogenic diets. We’ve included a few good calculators in the appendix. Example: When I first came off the Standard American Diet and started keto for general weight loss, I set a goal of 80% fat/15% protein/5% carbs. It took a few weeks of trial and error to learn which foods I could to eat in order to reach my goals, but it got easier with practice. Over the course of about six months my weight dropped from 197 pounds to 184 pounds and my body fat dropped from 24% to 20%. Overall I was very pleased with these initial results. On Continue reading >>

Adapting Myfitnesspal For Keto Diets

Adapting Myfitnesspal For Keto Diets

Honestly, you’re better off using a program like Cron-o-Meter. It supports net carbs on the web and the mobile app and does a much better job. See my review of Cron-o-Meter here. If you do still want to use MyFitnessPal: Do the install, as instructed on this page Next you’ll want to set up your “macros” in MyFitnessPal:Go to: Home -> Goals -> Change Goals Select “Custom” and click continue I have mine set up as 70% Fat, 25% Protein and 5% Carbs. You also need to add Fiber as a column to track so the script can calculate Net Carbs for you:Go to: Food -> Settings Add Fiber to your list of nutrients to track. Make sure you at least have carbs, fiber, fat and protein selected. These are what you need to track for a low carb or ketogenic diet. It ends up with a cool pie graph and net carbs on the tables (this is for a full day on Ketofood, plus a pepperjack cheese stick as a snack… and 30 minutes of intense elliptical exercise): Continue reading >>

Daily Nutrition Information

Daily Nutrition Information

LIFESUM VS MYFITNESSPAL APP REVIEW AND COMPARISON I think that sums up pretty succinctly why MFP remains still the best food/calories tracker at the moment. But to go more into details, he’re a more exhaustive breakdown. Both Lifesum and MyFitnessPal are apps to help you track your calories intake by keeping a food diary basically. They have a webinterface/website as well. They can both integrate with different exercise apps to track your calories burned via exercise as well so that you can have an idea, as accurate as possible of your calories in/calories out and macro nutrients breakdown in case you’re following a specific diet. COST MFP is completely free, both the website and the app, runs Ads. Lifesum has a basic and a Gold (premium) option. Has no ads even in the basic version. INTERFACE MFP app and website graphics are quite sharp, main colour scheme is white and blue, and it has a specific page for every specific information like measurements updates, weight tracking, calories traking. Lifesum graphics are smoother in a way, main colour scheme in aqua/white and tends to show more informations at once in the same page, in a very clear way. However some things like measurements and body fat percentages can be seen/entered, only in the Gold version. MACROS and GOALS MFP goals can be given by default, where your objective will be taken into account (often lose weight) and will automatically give you macros to achieve that, based solely on calories. You can however manually adjust your custom goals, and with external scripts even make it gram-precise instead of sticking to the default percentages. Alas, in the daily food diary it has the habit to tell you how much you’ll weight, based on that day’s caloric intake, which can be quite upsetting if you don’t f Continue reading >>

Using Flexible Dieting (iifym) With Myfitnesspal Tutorial

Using Flexible Dieting (iifym) With Myfitnesspal Tutorial

MyFitnessPal can be a great tool to use when you are doing flexible dieting or IIFYM (If It Fits Your Macros). However, it can be a bit tricky to set up, so we thought we could help by offering this tutorial guide that you can use to get everything set up, as well as some pointers to use along the way. I’ve been using MyFitnessPal (iOS or Android) for a long time now and I can see first hand how powerful it is in helping you track your macros and keep track of your calorie burn. It takes some practice and a little patience but after a couple of weeks, tracking becomes routine and highly worth it. Once you know the flexible dieting IIFYM basics, here’s how to get started. Setting MyFitnessPal Up to Use IIFYM 1. Using your mobile device, download the free MyFitnessPal App from either the (Apple app store or Google Play) 2. Open the app and log in using your facebook or twitter account (easiest), or create an account using a valid email address. 3. MyFitnessPal will then ask you to enter some information including your goals, fitness level, height, weight, age, gender, exercise level, and goals. Enter this information as directed. 4. The app will then construct a plan for you consisting of your TDEE (total daily energy expenditure) based on the information you provided, but the app doesn’t use an IIFYM approach so you’ll have to manually enter your flexible diet TDEE and macro goals. Here’s how to manually adjust MFP to fit with IIFYM. First use our macro calculator to calculate your TDEE and Macro amounts. Before you enter anything into MyFitnessPal, you must decide whether you want the app or compatible device to track your daily exercise or not. By tracking your daily exercise, it can give you a much better idea of how many calories you’re burning each day. Continue reading >>

How To: Get Started On The Ketogenic Diet

How To: Get Started On The Ketogenic Diet

Hey everyone! When I first started the ketogenic diet I did lots and lots of research, which I highly recommend for everyone to do. Below you will see all the resources I used and still use to have success with the ketogenic diet. To learn more about my journey, tips, advice, and over 100 EASY low carb recipes check out my first book, Simply Keto. Educate yourself Learn about how ketosis works, what foods to eat and other helpful advice. I highly recommend reading Keto in a Nutshell and Reddit’s FAQs which are both linked below from Reddit. Set up your macros by visiting to the Keto Calculator! Easily calculate your personalized macros here! (The keto calculator is also linked in the top menu on the homepage, so feel free to revisit it anytime for easy calculations!) Remember, the macros you calculate will be a starting point. Feel free to make adjustments as needed to find what works best for you! Food Diary – Tracking Macros Sign up/Log in to MyFitnessPal (aka MFP – which is FREE!) You can also use LoseIt, but I really love MFP! Once logged in, click on goals, then customize and use your personal macros from the Keto Calculator to update your new goals! While you are logged in to MFP, go to community, and groups and find the Keto group! Having a support system is a HUGE benefit. There are lots of people there willing to help keep you on track and encourage you, so add some Keto friends! You will also get to see what other people are eating and get some great meal ideas. You can change your diary settings to friends only or public if you want to share your food logs. (I HIGHLY recommend sharing your food logs because it holds you accountable!) Log your food every day. I absolutely hated logging at first but after two weeks I got used to it. MFP has a barcode scan Continue reading >>

My Fitness Pal Keto Diet Settings

My Fitness Pal Keto Diet Settings

My Fitness Pal is a great way to track your daily food intake. The only complaint I have about MFP is that you can’t use the exact precents that you get from your Keto Calculations because they only allow you to use 5% increments (which really isn’t that big of a deal if you write down your actual numbers for Carbs, Fat, and Protein because you will know whether you are over or under). So with that in mind, let’s use My Fitness Pal Keto to quickly and easily track your foods, while remembering that the totals will be a little off. My Fitness Pal is awesome because they have thousands of food listed in their food catalog with most brands listed as well. This takes the guess work out of eating out, or eating foods that you may have trashed the packaging for. It’s also makes it easy to plan meals out before hand to meet your daily needs. You can do this once a week or every morning. This helps you to pack lunches, and know exactly what meals you need to prepare every day. My Fitness Pal Keto Diet Settings: 1) To get started go to My Fitness Pal and set up your account. If you already have an account just sign in and make the necessary changes below. 2) Choose your username and password. 3) Enter your personal stats. If you need help figuring out a goal weight, head over to the My Fitness Pal BMI calculator (in a new window) and take a look at the weights listed to choose a healthy weight. This is also the point where you can decide how much you will work out. I personally started this diet with no workouts (other than what I did naturally during the week) so I could experience the side effects (if any) without adding stress from workouts to the mix. I also prefer to give my body a chance to slim down before packing on muscle, which can make you both gain weight and Continue reading >>

Part 1 | Myfitnesspal Setup For Keto Macros

Part 1 | Myfitnesspal Setup For Keto Macros

1 Below are some valuable tips and tricks to configuring the MyFitnessPal (MFP) to work for the ketogenic diet without signing up for Premium. We will go through adding the fiber column to your diary summary. A computer will be required for what I will explain next but even if you don’t have a computer, go through adding the fiber column so it will be available in your diary and you can easily do the net carb math. Next we walkthrough adding an extension to your Google Chrome Browser to enable setting and tracking your macros by grams (a Premium feature), which then shows up on the mobile app. In Part 2 of our MFP Guides will go through adding two more Google Chrome extensions that will allow you to see a calculated “Net Carb” total in your Carb Column and it also edits the summary of the Food Diary’s pie chart to reflect the Net Carb information within the Google Chrome Browser. The final extension will allow you to export any of your data from MFP, also a Paid Premium feature. Before we get started you will need: 1. On your phone, download the MyFitnessPal App from the App Store 2. On your computer, download the Google Chrome Browser Adding the Fiber Column Since MFP doesn’t allow us the only track Net Carb, having the Fiber grams you consume visible is pertinent. Once you are signed up, head over to the MyFitnessPal website as the setting we are about to change can only be accessed there. Not on the mobile app, you must use your Internet Browser either Mobile or Computer. Login to the MyFitnessPal website. Starting from the “My Home” tab, click “Settings” Then “Diary Settings” ———— OR ———— Go to the “Food” tab. Then “Settings” Under the “Nutrients Tracked” section, from the drop down options, change the selections to Continue reading >>

Keto Diet Quick Start Guide

Keto Diet Quick Start Guide

This post is a super-condensed quick start guide for the keto diet. I believe wholeheartedly that following a keto diet is the fastest and most-effective way to lose weight and balance blood sugar without feeling hungry or deprived. Calculate your macros. When starting the keto diet, you want to make sure that you hit your fat and protein goals while you keep carbohydrates low. To do so, I recommend that you enter your stats into the Keto Calculator by Ankerl or by Craig at ruled.me. This will give you completely customized numbers of macro goals to hit each day. The Keto diet is a low-carb, high-fat and moderate-protein diet. As a percentage, this comes out: 75% fat, 20% protein and 5% carbohydrates. Keeping your macros in line will maximize fat loss and spare muscle, making you a lean, fat-burning machine! To simplify this process, keep your carbohydrates at 20 grams or less. Choose the correct foods. When following a keto diet, you want to keep your carbohydrates as low as possible. For this, the best foods for the keto diet are: Fatty cuts of meat Eggs Full-fat, low-lactose dairy Saturated and Mono-unsaturated fats Nuts and seeds Low-starch vegetables that grow above ground Low-sugar fruits Water, unsweetened coffee and tea For a complete list, check out my Ketogenic Diet Food List. Sweeteners and Sugar Alcohols Sugar alcohols and sweeteners are a controversial topic in the keto community. You can still lose weight regardless of whether or not you choose to eat sweeteners, but when it comes down to sweetener vs. no sweetener, here are my views: When you include the sweeteners, you may experience: Increased cravings for sugar and carbohydrates Headaches Digestive upset (especially the sweetener, malitol.) When you do not include sweeteners, you will likely notice the Continue reading >>

Start Here – Keto Basics

Start Here – Keto Basics

What is Keto? Keto is short for the ketogenic diet. The ketogenic diet is essentially a very low carb, moderate protein, and high fat diet that allows the body to fuel itself without the use of glucose or high levels of carbohydrates. When the body is in short supply of glucose (which come from carbs), ketones are made in the liver from the breakdown of fats through a process called ketosis. With careful tracking, creative meals, and self control, this diet can lead to weight loss, lower blood sugar, regulated insulin levels and less hunger and controlled cravings for sugars and carbs. Before I started keto I was eating a very high carb diet: pizza, pasta, pastries, the works. Because of this, my body would take these carbs and turn them into glucose to power itself. Now that I’ve cut all that out, my metabolism uses up fat instead. Typically a ketogenic diet restricts carbs between 0-50 grams per day. I started with a goal of under 20 carbs per day to help stick to healthier foods and reduce my cravings. If you’re interested in going keto full-time, be sure to consult your doctor. I am not a medical professional, nor do I offer any medical advice. What are Macros? Macronutrients, or macros, are the three ways our bodies produce energy. They are: Carbohydrates (Carbs) Protein Fat If you’re following lazy keto, this probably isn’t top of mind for you, but typically on the ketogenic diet it is very important to track how many grams of each macronutrient you consume every day. Remember earlier when I said Keto is a Low Carb, Moderate Protein, High Fat diet? That means the fewest you should be consuming is carbs (around 5%) The moderate amount you should be eating is protein (around 25%) And the highest amount you should be taking in is healthy fats (around 70%) Pro Continue reading >>

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