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Keto Water Calculator

Are You Drinking Enough Water?

Are You Drinking Enough Water?

So, I don’t know about Y’all, but I love to drink water. However, I know I’m more of the exception than the rule. My husband, kids, and I drink gallons a day and don’t crave anything else; but, again, I know this is the exception. For many, drinking water is “boring”. They want sparkles and flavors and glitter… Well, I’m here to give you a couple of tips to bring you to the hydrated side of the road. First, here’s a water intake calculator for you! Check it out, because it is different for everyone. Y’all probably know by now that I’m not at all a “one-size-fits-all” kind of girl, and that goes for water as well. It all depends on your age, weight, and activity level and this nifty calculator saves the day. Now, why should you be drinking more water, you ask? Maybe it’s because your body is made up mainly of water! Hence, everything works better when everything is adequately hydrated. Think of a flower! If a plant or flower is lacking water, it droops, the leaves sag, petals fall off. Well, my leaves are saggy enough, so I want to keep those babies hydrated and as perky as I can! Being hydrated also means you’re less likely to mistake thirst for hunger. If you’re feeling the urge for some chocolate chip cookies, take a swig of cold water and see if you can hold off a little longer. Thirst can often masquerade as hunger and it takes water to digest food, so it’s a double whammy for your body if it needs water and you’re just giving it more food. Are You Drinking Enough Water? If not, here are some tips to help you reach your water goal each day: 1. Try it cold! Heap some ice in your cup! Not only do you burn more calories because your body has to heat back up, but you won’t “taste” the water as much. 2. Try adding fruit or herbs Continue reading >>

9 Things You’ll Struggle With On Keto And How To Overcome

9 Things You’ll Struggle With On Keto And How To Overcome

The challenges you’ll face when you go keto. The common keto issues and how to overcome to help you pave the way to keto success. When I found keto, I thought it was going to solve everything for me. And I was promised just that. Heck, all I had to do was eat copious amounts of fat and all would be well with my weight in a matter of weeks. “Smooth sailing, keto adapt” they say. Gosh, I can’t tell you how misleading that information really was. Or, maybe I can tell you because you’ve fallen victim to the same claims. As with anything, when you adopt something new, there are bound to be struggles along the way. And keto is no different. While each of our keto experiences are unique (just like our bodies), there are 9 common struggles that each of us have likely gone through while going through the fat adaptation process. Whether you’re still stuck somewhere or want to load up your skills before hitting the trails, today’s keto video highlights the common struggles and how to overcome them. Plus, if you’ve been experiencing any of these things and are doing keto alone, you may be given a sense of comradery you didn’t have before as you learn that your feels are ALL of our feelings, too. For video transcript PDF, scroll down. Today’s post and video is sponsored by Manitoba Harvest. Of all their products using the wonderful super plant, hemp, their hemp hearts are my favorite. Use them as you would oats in your favorite recipe! Your Mini Guide & Transcript A 5-10 page PDF with the transcript for this video, resources, and exclusive steps to taking your fat burning to the next level. Download to your device and access anytime. Simply click the button above, enter your details, and the guide will be delivered to your inbox! Get the mini guide & transcript n Continue reading >>

Water, Water, Everywhere…

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 >>

Getting Started On Keto

Getting Started On Keto

If you’re considering a ketogenic diet, you’ve likely decided that it's time to make some major changes to improve your health. Food is a very personal and emotional thing for many people, so being willing to change how you eat is a big first step! Whether you want to lose weight, increase your energy, get rid of the brain fog, or generally feel awesome, going ketogenic will most likely help you get there.* Keto people are die-hard enthusiasts, and if you decide to join the tribe, you’ll soon find out why! But first, if you’re not sure what a ketogenic diet is or how it can benefit you, learn the basics here: If you’ve decided you want to try a ketogenic diet, the following are some important points to keep in mind before you get started. Take some time to familiarize yourself with common challenges so that you’ll know what to expect and be able to give yourself the best chance for success during the adaptation period. During the induction phase, plan to eat around 20 grams of carbohydrates per day. Your meals should consist of high-quality proteins, fats, and leafy greens or green vegetables. See the keto foods list for good sources of all of these. You can use an online calculator to determine your exact carbohydrate goal, but 20 grams is a good baseline (mine was 25, but I was usually closer to 20). It’s net carbs that matter. What are net carbs? Net carbs are your total carbs minus the fiber and any sugar alcohols. Calculating net carbs is easy: most food labels list total carbohydrates with fiber right underneath. If you’re tracking your macros with an app that doesn’t calculate net carbs for you, you’ll need to keep this in mind when looking at your daily totals. You can also refer to the keto foods list when planning meals. Give yourself at le Continue reading >>

A Keto Diet For Beginners

A Keto Diet For Beginners

A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. 1 Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 2-week get started program, all you need to succeed on keto. Get even more, custom meal plans, ask the experts and low-carb TV, with a free trial. 1. Introduction: What is ketosis? The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. 2 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, 3 and it can’t run on fat directly. It can only run on glucose… or ketones. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever. A keto diet, on the other hand, can be eaten indefinite Continue reading >>

Keto Calculator

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 >>

Water Intake Calculator

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 >>

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 – Low Carb Macro Calculator

Keto Calculator – Low Carb Macro Calculator

Are you eating a low carb or ketogenic diet or want to start? Perfect! We’re going to guide you through the steps you need to take to figure out how much you should be eating depending on your goals! This is a highly individualized macro calculator and will be tailored to you and only you! Using this Macro Calculator Knowing how many calories you need to eat as well as your macronutrient numbers is important for your success in weight loss or weight gain goals! Generally, you want to keep below 50 grams of carbs to stay in ketosis, but how about your fat and protein? Use our macro calculator to find out exactly what your daily macronutrients and calorie intake should look like. After all, calories are not created equal! You can read more about Calories vs. Macros if you’re interested! Know your Body Fat Percentage To use this calculator you’ll need a rough estimate of your body fat percentage. This is important because the macro calculator uses your lean weight (total weight minus body fat) to calculate the macronutrients you need on a daily basis. Use our body fat percentage guide to understand how to get this number. Now that you know what you should be eating every day you can learn more about macros or just jump straight to our delicious low carb recipes! Continue reading >>

Mind Your Macros

Mind Your Macros

KNOWLEDGE SUPPORT ACCOUNTABILITY a formula for weight loss Mind Your Macros is all about eating a healthy, satisfying, nutritious, well-formulated, ketogenic diet for rapid weight loss. Figuring out a winning weight loss formula can be confusing. Misty’s role is to guide you step by step with timely, accurate information, support and accountability during your journey through weight loss and on to a new you. IT WORKED FOR ME My goal is to help as many people, as I can, have the success that I have had. The day my life had purpose was the day that I discovered my passion for helping people successfully lose weight. Why KETOGENIC You won't feel deprived Being in ketosis is a natural appetite suppressant, I actually have to encourage most of my clients to eat enough food – their biggest complaint is that they feel too full to eat. Improved mood, mental clarity, better sleep, clearer skin, fewer aches and pains. Decrease in: triglyceride serum levels, blood pressure, blood sugar, insulin levels. Most Type 2 Diabetics can reduce or eliminate need for medication. Greater proportion of fat loss comes from the visceral fat in the abdominal cavity helping reduce and improve insulin sensitivity and Metabolic Syndrome You can lose up to 25 lbs in the first month, then 1 – 3 lbs a week after that. The bigger you are the faster you will lose; I lost 100 lbs in 11 months. The faster you see results, the more likely you are to stick to the plan. The Macro Mindset Eating the right amount of Protein, Fat and Carbohydrates aka your “Macronutrients” or “Macros,” sheds fat while retaining muscle or lean body mass. Misty has helped clients as far away as Australia; as long as you have a computer and an internet connection, she can help you. Like you, her clients are intelligen Continue reading >>

Ketogenic Diet: Your Complete Meal Plan And Supplement Guide

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 >>

Find Your Keto Macros

Find Your Keto Macros

Fine tune your fat-burning with the perfect keto ratio. Learn the special concerns for protein and fat ratios, how to track your keto macros and where to find the wiggle room. Best keto ratio for rapid fat-burning Printable keto food pyramid Online keto calculator Printable list of keto macros: calories, fat, net carbs, protein Keto macro is short for ketosis macro-nutrient. The three keto macro-nutrients are fats, proteins and carbs. Sometimes, calories are also considered part of the equation. What’s the best keto ratio? “Best” depends on your goals. A typical keto ratio has 75% of calories from fat, 20% of calories from protein and 5% of calories from fiber-rich carbs. A Typical Keto Ratio Keto Tip: A perfect ketogenic ratio happens when the amount of protein grams are equal to or slightly great than the grams of fat. Keto Food Pyramid Keto foods center around healthy fats, with moderate amounts of protein and scant carbs. During ketosis, think of fat as a food group. The Atkins Keto Food Pyramid illustrates which of the 200 ketosis foods to enjoy liberally and which ones to limit. Click the image to view, print or save. Tracking Keto Macros Track keto macros helps identify diet stalls and plateau. Macro tracking pinpoints troublesome keto ratios in your diet. For example: Are you eating enough fat? Are you eating too much protein? Track your keto foods and find out. Keto Wiggle Room If your keto ratio is off a bit, it’s not a big deal. You have wiggle room. If some days are over and some days are under your ideal goals, it’s fine. Keep your calories in check and track your keto macros by averaging several days at a time. A single day won’t make or break your plan. Testing for Ketosis Special test strips called keto sticks (or ketostix, keto strips) are u Continue reading >>

About 2 Keto Dudes

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 >>

Your Macros

Your Macros

Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone. Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate (versus the Katch-McCardle Formula or the Harris-Benedict Formula) in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume. Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, we’re able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Eating too little or too much protein on a ketogenic diet (or any diet) can lead to dangerous or unwanted results. DEXA scans are proven to be the most accurate measurement of body fat. They’re commonly available at gyms and some doctor offices when requested. If you don’t have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate – this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage. This will give us an idea of how much the minimum amount of calories your body will burn in a day. Our keto calculator uses this to calculate your Basal Metabolic Rate (BMR). We use this number, along with your body fat percentage, to estimate how many calories you’ll need for your goals. The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form what’s known as TDEE, or total daily energy expenditure. This is the keto calculator’s estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calo Continue reading >>

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can You Eat On a Ketogenic Diet? Here are some examples of high-fat low-carb foods on the keto diet food list you can expect to eat lots of if you’re following the ketogenic diet: High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue. All sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intak Continue reading >>

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