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 >>
Understanding A High-fat Ketogenic Diet—and Is It Right For You?
While food trends come and go, high-fat diets—lauded for their weight-loss potential and brain-function benefits—have proven to have some staying power. Functional medicine M.D. Sara Gottfried contributes frequently to goop on the topic of weight-loss resistance. She’s spent the past two years rigorously studying the ketogenic diet—high-fat, low-carb, moderate-protein. Named for ketones, which Gottfried explains are “the energy source made by the body when there’s not enough carbohydrates to be burned for energy demand,” the goal of the diet is to get the body to burn fat instead of sugar. Gottfried recommends the keto diet (as it’s commonly called) to help with a range of brain and focus issues—she finds ketones to be “very efficient fuel for the brain”; she also says it works well for some patients (not all) who want to lose weight but have trouble kicking sugar cravings. We talked to her about who the keto diet is right for (and whom, or when, it isn’t); the nutritional ins and outs of mastering it; and which keto-friendly meals are healthy for practically everyone, regardless of what diet we do (or don’t) practice. A Q&A with Sara Gottfried, M.D. Q What is ketosis? A In most circles, ketosis refers to nutritional ketosis, an optimized state in which you burn fat instead of sugar. Nutritional ketosis has been used to treat epilepsy since the 1920’s and its popularity for mental acuity and weight loss has surged recently. More technically, ketosis refers to a metabolic state in which most of your body’s energy comes from ketones in the blood, as opposed to glycolysis, in which energy supply comes from blood glucose. Ketones are the energy source made by the body (in the liver) when there’s not enough carbohydrates to be burned for energ Continue reading >>
Keto Starter Info
Here’s some information to get you started on your research. All of these resources stress that although they’re presenting the science, people need to switch things up depending on their own reactions. I pretty much just included the keto stuff, but that led me to diving into cyclical ketogenic diets, intermittent fasting, supplements, and biohacking… so if you get into any of that, I can send you stuff, too. It all goes hand-in-hand. Personally, I’ve been doing ketogenic with supplements. I have also experimented with cyclical ketogenic (carb-loading two days a week) and daily intermittent fasting (window of 2-8pm for eating). PS If you’re looking for information online, keto, ketogenic, low carb high fat, lchf, banting diet, and noakes diet should all lead you to similar information. 1. If you go full on keto, get a blood tester. These are the same tools as used to test glucose, but use different strips for testing ketones. Do not waste your time on ketosticks because they’re not actually accurate for testing beta-hydroxybutyrate. (Tester: / Strips: 2. If you’re coming at this from eating “the standard American diet” then start by cutting out gluten, sugar, alcohol, and as much starch as you can first. 3. Pay attention to supplements in the books. I took a good average from all of the resources and came up with a list (I have that if it’s helpful). If you haven’t already taken supplements before, it’s good to keep in mind that many of them depend on each other (take for example, potassium, magnesium, and sodium). There are also more active forms of some of them than others (R-ALA vs ALA or Ubiquinol+PQQ vs COQ10). If you get cramps, potassium will most likely help. If you get constipated, magnesium will most likely help. 4. Going keto means th Continue reading >>
So You Want To Know More About Keto?
Eat fat to burn fat and you don't need carbs. Read that line again. Memorize it. Let it become your mantra because that is truly what Keto is about. Sure, there are other guidelines to follow but that is truly the basis of the ketogenic lifestyle. My favorite part of Keto is that I always feel full and satisfied. That alone has helped me stick to it and its due largely to the high fat intake which keeps me both mentally and physically satiated. From a young age we have it ingrained in our heads that we need carbs for our bodies to function, if you've read anything about Keto you will already know that this is not entirely accurate. While our bodies are well adapted to converting and using carbs as glucose for energy, we also have the ability to convert and use fat as ketones for energy as well. The human body is a truly marvelous creation, imagine a car that can run on gas or water? That's the way I see it anyway, our body is capable of using its internal "computer" to change fuel sources. When our fuel source changes to ketones our metabolism does something incredible, it starts to use all our fat for energy. I'm not kidding, since our body burns our fat stores during ketosis, you begin to see crazy changes happening before your eyes. You know that problem spot you have, the one that you just can't get to go flat no matter how much dieting and exercise you do? Ya, well imagine that spot, gone! Seriously. You know that unspeakable cellulite? Also gone! It sounds too good to be true, but give it a month and you will see that I'm not making stuff up. Of course for great rewards one must exercise great self discipline. That means, for that first month of keto you should be SUPER on point about things. Seriously, be obsessive about it. Count and log every little thing you p Continue reading >>
Water, Water, Everywhere…
Water. It’s the source of all life. Around 71% of the earth’s surface is covered with it. There is water vapor in the air around us. The human body is made up of somewhere between 50 and 75% water, depending on individual size and age. Water is truly one of the most important chemical compounds in existence. We need it not just to live, but in order for the species to even exist at all. There are a heck of a lot of dietary myths that have been dispelled or discussed on this site, but one big question that probably needs a bit of a glance is thus: How much water do we actually need to consume to be healthy? Every health and diet “guru” has an opinion on water consumption, and in general the most common opinion is that more is better. I’ve read or seen recommendations ranging from a gallon a day all the way to advice like drink until your urine has no color. And when it comes to keto, things get even murkier. Keto websites and amateur experts throw out all kinds of recommendations, for example: 100 fl oz a day, minimum, or; 2 gallons a day and supplement like crazy, or; drink until you can’t stand it anymore, and then have another glass. Yes, I’ve seriously seen that last one, and no, I will not be naming the culprit. Medical experts vary a bit in their recommendations. For example, the Mayo Clinic’s recommendations vary quite a lot depending on your own circumstances (are you pregnant, do you live in an extremely hot climate, or are you extremely physically active?), although they do mention the standard 8×8 line, as in 8 glasses of 8 fluid ounces a day. We’ve all heard that one. The U. S. National Institutes of Health (NIH) estimates that the average person needs between 91 and 125 fluid ounces of water per day. When factoring in that an estimated 20% Continue reading >>
Keto Calculator
Our Ketogenic Calculator is based on the Ketogenic Ratio Formula (K/AK, Ketogenic/Anti-Ketogenic), which was originally used for epilepsy patients. The formula gives you the potential ketone ratio of any meal, depending on the macronutrients of the meal. To keep yourself in a state of ketosis, you need to have a ketogenic ratio value of more than 1.5. How To Use The Keto Calculator Almost all other keto calculators are nothing more than low carb calculators. They don’t meet the K/AK equation, as these calculators are not designed for the anti- ketogenic nature of proteins. Keto Ratio Description Less than 1.5 – not a healthy balance. The body will not register ketones 1.5 To 1.6 – Mildly ketogenic where ketones will likely be registered 1.6 To 2.0 – A good state of ketosis where most people will register ketones More than 2.0 - Very ketogenic! Almost everyone will see ketones Why Do We Say This is the BEST and Most ACCURATE Calculator? As we mentioned above, other calculators do not take into account the anti-ketosis ratio of protein. They simply list the entire protein amount as being ketosis friendly, which isn’t true. Our calculator will help you set up an appropriate and safe calorie deficit. By setting a safe amount of protein intake, you will keep your lean muscle and lose only unwanted fat. Our calculator determines your macro NEEDS based on your unique specifications, not simply some generic percentages. When you keep carbs low you will lose weight. Eating enough protein will ensure that you lose only fat, while eating plenty of fat prevents you from feeling hungry and keeps you feeling satisfied with your food. Ketogenic/Anti-Ketogenic Nature Of Macronutrients In case you are new to the keto diet plan, some foods are rather ketogenic, others are not. Continue reading >>
The Ultimate Keto Alcohol Guide
Alcohol on a Low Carb Diet! Alcohol gets a bad rep, and is certainly one of the most abused substances in the world. It can become a serious problem when it interferes with your personal/social life and well-being. To enjoy it we need to exercise moderation and self-control. If you like having a couple of beers, shots or glasses of wine to relax or have a good time on weekends, you’re in good shape! But throw a low carb diet into the mix, and you may find yourself struggling with the quantity of alcohol you’re drinking. People on a keto or low carb diet notice their tolerances significantly drop. And when you realize your favorite drink contains more than 30 grams of carbs in a small serving, you may consider giving alcohol up. Before you give it up, use our Ultimate Keto Alcohol Guide to help navigate your way through your local bar and become a keto connoisseur. How and Why Alcohol Affects Us “…alcohol molecules slow down signals from the brain for actions such as walking and talking” Alcohol is actually the fourth macronutrient, providing our body with 7 calories per gram. If you aren’t familiar with macronutrients, you can read more about macronutrients here. Since alcohol is not needed for survival and is considered toxic to humans, it’s ignored under this umbrella of essential macronutrients. When we ingest alcohol (in the form of ethanol), our body begins to work to metabolize it, or destroy/break it down to get energy. Since alcohol is toxic to our bodies, we begin to metabolize it as soon as possible. The tipsy feeling we get is the alcohol being metabolized. Since alcohol molecules are water and fat soluble, they’re able to pass through and be delivered to pretty much all parts of our body, most importantly, our brain and liver. About 98% of th Continue reading >>
The Classic Ketogenic Diet: Evidence, Diet Calculation And Case Reports
Lindsey Thompson, MS, RD, CSP, LDN Zahava Turner, RD, CSP, LDN About our Keto Ambassadors Disclosures Lindsey Thompson - Consultant - Nutricia North America as Keto Ambassador Zahava Turner - Consultant - Nutricia North America as Keto Ambassador Objectives • Review research on the classical ketogenic diet • Describe the basic components of a classical ketogenic diet and ratio • Calculate a classical ketogenic diet including calories, protein, fat and carbohydrate goals • Review the classical ketogenic diet induction process • Recognize a sample meal plan or formula components on the classical ketogenic diet Ketogenic Diet Basics • High fat, adequate protein and low carbohydrate • Mimics the metabolic state of fasting • Produces ketones Ketogenic Diet 4:1 Fat Protein Carbohydrate American Diet Fat Protein Carbohydrate Who Gets Placed On The Diet? • Patients who fail the traditional anti-convulsant therapy • Utilized by a wide variety of ages • All seizure types o Doose epilepsy o Infantile spasms • Minimum time on the diet: 3 months • Average time on the diet: 1-2 years Ketogenic Ratio • Grams of fat: protein and carbohydrate combined • Example: 4:1 ratio is 4 grams of fat to 1 gram of protein and carbohydrate combined • Higher the ratio the lower the amount of allowed protein and carbohydrates Vitamins and Supplements • Supplementation almost always needed for the diet • Typically supplement: • Complete Pediatric multivitamin/multimineral supplement • Calcium • Vitamin D • May need supplements of: • Bicarbonate • Carnitine • Selenium • Salt • Supplements will be discussed later in the workshop Seizure Tracking Continue reading >>
About 2 Keto Dudes
Two middle-aged men One in the USA One in Australia Both overweight Both diagnosed with type 2 diabetes Both convinced they've been fooled Eating fat does not make you fat High insulin levels make you fat Journey with them Learn the facts Reverse diabetes Live well Latest Episode: 2018 Holiday Hangout 65 minutes Hang out with the dudes and their keto friends Brenda Zorn, Kim Howerton, Daisy Brackenhall, and Nick Mailer. Listen Richard Morris It started in 2003 in Las Vegas when Richard (born 1965) gave up smoking under his doctors' supervision (using drugs). He compensated by eating just enough more to put on about 20lbs. Doctors told Richard his triglycerides were getting high and so he should diet. He started drinking SlimFast nutritionally complete meal replacements. At his next blood test he found out he was pre-diabetic and was referred to an internist who got him on metformin and statins. Then, his glycemic control worsened. So, they upped the drugs. His blood pressure started marching north, so he reduced all salt in his diet. Shortly after, Richard met the Atkins low carb high protein diet. That was 2005, the height of the first low carb diet craze when supermarkets were switching from selling bread to low carb wraps, and fast food joints were doing low carb breakfast bowls. After 3 months of Atkins, Richard's blood glucose was normal, his lipids were normal, and his blood pressure had normalized. He figured he was cured! He took a victory lap and moved to Australia, retiring from software development to concentrate on getting his health back. He'd do it by exercising and eating clean - which meant learning to cook, and to grow food, and to do things like hand make cheese. Fast forward 10 years. Richard had a personal trainer working him ragged for 3 x 30 minute Continue reading >>
Breastfeeding And The Keto Diet Tips
When I began researching the ketogenic diet, I found very little information regarding being a breastfeeding woman while cutting carbs. I decided I would try to put out my experience for others to take into account when deciding how to lose weight and/or feel better. If you are the mother of a young baby, under 4 months old, I recommend not yet experimenting with diets. If you can hold off, maybe even wait until their are six months old. At such a young age, the breastfeeding relationship is still iffy, and some women might struggle even without doing some dieting that may affect their supply. If you cannot bear to wait any longer, and want to start being healthier NOW, then I highly recommend you start with "maintenance mode" of the ketogenic diet. Rather than limiting yourself to 25 grams of carbohydrates in a day, increase that to 100 grams in a day to lessen how drastic of a change it will be. From there, slowly decrease your carbs over time. In any case, here are some tips. Tips for Breastfeeding Women on the Ketogenic Diet 1) Keep an eye on your breast milk supply. This is the most important. Because everyone is different, things affect people in different way. To be on the safe side, make sure to keep watch over your output, especially the first couple weeks getting into ketosis. In my experience, because of my crazy carb-laden (junk food) diet prior, I had a near-constant over supply. This went away when I began having a regular, steady diet of low carb foods. I still produced enough for the little guy, but no longer would have crazy letdowns soaking through my shirts at a moments' notice. If you DO start to notice a dwindling supply, or if you are nervous about it at all, I recommend maintenance mode: 100 grams/day of carbs rather than 25(see above). 2) Drink T Continue reading >>
Water Intake Calculator
How much water do I need to drink a day? Water is very important in our daily lives. We are made up of approximately 60% water. Drinking enough water can also help you look your best. It flushes toxins from our bodys. It also hydrates your cells.It keeps your organs working properly, reduces excess salt from your body, and it hydrates your muscle cells. It even loosens fat deposits in your body so they are burned off as an energy source. So here is a handy Water Intake Calculator that should give you a rough idea on how many Ounces of water you may need. Continue reading >>
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 >>
Ketogenic Diet: Your Complete Meal Plan And Supplement Guide
So you've heard the arguments, weighed out the challenges and benefits, and decided you're all in. You're going keto. First off, you're in good company. More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they're leaner, healthier, and more mentally focused than ever. But for every lifter who ends up loving this approach, you'll find another who had a miserable experience and bailed after just a few days. This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all. I'm not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide. That's the domain of other articles. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience. Here's what you need to know to ace your nutrition and supplementation during the crucial first month of ketogenic dieting, along with a complete sample meal plan! Your Must-Have (And Must-Not-Have) Keto Food List Feeling ready to start buying groceries? Slow down there, chief. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them—badly. Sorry, no fruit for now. Even carrots and onions are too high-glycemic to work with keto, Wittrock says. Got that done? Cool. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef Continue reading >>
- 7-Day Ketogenic Diet Meal Plan to Fight Cancer, Heart Diseases, Diabetes, Obesity and More!
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Perfect Keto Calculator | What You Need To Know
Although I absolutely have a stock of supplements that I stock, with whatever from healthy protein powder and also vitamin D to electrolytes and BCAAs, I was always very hesitant concerning including exogenous ketones to that collection. I’ve been keto for even more compared to 2 years at this point, so definitely my body should be a professional at making it’s own ketones by now, right? And of course, the aggressive sales pitches from MLM vendors on social networks really did not aid at all; ketosis can absolutely feel magical often, yet I don’t like any supplement being marketed as some type of magic immediate fat burning solution. I was constantly curious concerning them however, so when I finally discovered a brand of exogenous ketones that really did not cost a fortune and additionally didn’t require me to sign up with an MLM program, I chose to offer it a shot. Perfect Keto Base is made to provide the benefits of exogenous ketones while “tasting better and being even more economical” than other options. I’ve been utilizing it over the past few weeks, and since I understand a great deal of people have questions concerning exogenous ketones, I figured I would share several of my experience with Perfect Keto Calculator. What Is Perfect Keto Calculator? The main ingredient in Perfect Keto Calculator is beta hydroxybutyrate (BHB), one of the ketones that your body uses for power while in ketosis. Supplementing with BHB in the type of exogenous ketones raises your blood ketone degrees, which is associated with boosted mood/focus, enhanced energy, and the other results you may be familiar from a keto way of life (such as weight loss, decreased cravings, etc.). I’ve listened to supplementing ketones called resembling a keto version of those sweet “power Continue reading >>
Faqs – Keto Pet
FAQs What is the ketogenic diet? A ketogenic diet is one that is high in fat, adequate in protein, and low in carbohydrates (carbs). When non-fibrous carbs are significantly reduced, protein is moderate, and dietary fat is increased, the body will naturally switch its primary fuel source from carbohydrates to fat. Once a person or dog begins using fat for fuel instead of glucose, the liver breaks down those fats into ketone bodies which are then used for energy by tissues throughout the body. This process induces a healthy metabolic state called ketosis. Who is a ketogenic diet ideal for? The ketogenic diet has been used since the 1920s as a therapy for children with drug resistant epilepsy, and is currently being studied as a therapy for cancer, Alzheimer’s disease, amyotrophic lateral sclerosis (ALS), traumatic brain injury (TBI), diabetes, and autism. At KetoPet, we consider the ketogenic diet “species appropriate” as it closely mimics how a dog might eat in the wild. It is a nutritional approach that is also used by people interested in improving human health and performance. What is a 2:1 ketogenic diet ratio? A 2:1 ketogenic ratio refers to a diet that has twice the amount of calories from fat to the amount of protein and net carbohydrates combined (fat: protein+ carbohydrate). In terms of percentages, this equates to 82% of calories from fat, 17% of calories from protein, and 1% coming from net carbohydrates. Is this the ratio you give the cancer dogs? What if my dog doesn’t have cancer? At KetoPet, we give our dogs with cancer a raw ketogenic diet that is made up of 82% of calories coming from fat (2:1 ratio). This ratio allows each dog to easily transition into ketosis with minimal side effects. We monitor every dog’s blood glucose levels, blood keton Continue reading >>
