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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 >>

Daily Protein Requirement

Daily Protein Requirement

Your daily protein requirement is affected by several factors: Activity level: the more active you are, the more protein you can eat. This is especially true of resistance type exercise such as weight lifting. Essential protein intake: Nine of the 20 required amino acids (the molecular building blocks which make up proteins) are essential, meaning the body cannot make them so they must be obtained from the food we eat. Your gender and basic build: In general, men need more protein than women, and more muscular people also require more protein to maintain lean body mass. The official recommended daily allowance (RDA) for protein intake is set at .36 grams per pound of body weight each day. This figure represents the minimum intake needed to maintain health. The protein requirements for those who are looking to optimize health, who are sick, injured or on a very low carb diet may be different. It’s also important to know that a daily protein requirement should never be based on percentage of calories. A person's protein requirements are constant no matter how many calories he or she eats each day because the amount of protein needed is a function of a person’s lean body mass (LBM) or on total ideal body weight if LBM is not known. Calculating protein needs should be based on maintaining positive nitrogen balance. Amino acids contain nitrogen. The protein we eat gets metabolized into amino acids for use in building new muscle and other tissues. Excess nitrogen is excreted via the urine. When the amount of nitrogen excreted is less than the amount of nitrogen in the food we ate, we can say that we are in positive nitrogen balance and it means we took in enough protein to build new tissues. If we don’t eat enough protein, then we get into a negative nitrogen balance. W Continue reading >>

The Classic Ketogenic Diet: Evidence, Diet Calculation And Case Reports

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 >>

The Ultimate Keto Alcohol Guide

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 >>

Everything You Need To Know About The Keto Diet

Everything You Need To Know About The Keto Diet

A ketogenic diet is a low carb, high fat diet. One of its main goals is to train your body to get its energy from a whole different source – ketones, rather than glucose. When you eat carbs, your body naturally converts them into glucose and insulin. Glucose is the easiest molecule for your body to convert into energy and is your body’s immediate go-to for fuel. Insulin is what carries the glucose all through your bloodstream and gets the converted energy to where it needs to go. Because of this process, the fats you eat don’t often get used and end up getting stored away. They are considered as more of a backup for your body and because of the high amount of carbs the majority of people consume, fats rarely get touched. The ketogenic diet (AKA keto diet) breaks this cycle. Through the dramatic drop in carbs, your body starts to go into a state known as ketosis. This is what happens when the amount of healthy fats you eat greatly outnumber the amount of carbohydrates you eat. When you start doing this, your body has no choice but to resort to this ketosis state. The fats you eat will start getting converted into ketones through your liver and those ketones will become your body’s main source of energy. This is a whole different way to get your body into a metabolic state. Rather than starving it of calories, you are starving it of carbs, training your whole system to make ketones as your body’s main source of energy. Different Types Of Ketogenic Diets Standard Ketogenic Diet (SKD) – This is the typical form of the diet. It is very low carb and moderate protein. 75% fats, 20% protein and 5% carbs. Cyclical Ketogenic Diet (CKD) – This is a more advanced form of the diet, typically used by athletes. It involves high carb days. For example, 5 keto days will be 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. Recommend to a friend: Continue reading >>

Ketogenic Diet

Ketogenic Diet

This article is about a dietary therapy for epilepsy. For information on ketogenic diets as a lifestyle choice or for weight loss, see Low-carbohydrate diet and No-carbohydrate diet. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1] Almost half of children, and young people, with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.[2] There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective.[1] The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones, and is no longer considered beneficial.[2][3] The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. The classic therapeutic ketogenic diet was develope 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 >>

The Ketogenic Diet Part Two: Troubleshooting

The Ketogenic Diet Part Two: Troubleshooting

Since writing about the ketogenic diet, I received a slew of inquiries on the “how-to’s,” and the process of keto-adaptation. I have also received emails from some who are having a hard time breaking into ketosis. There are numerous factors involved in the adaptation process and properly following the diet for success; however, I believe more research is needed to learn why some people become efficient fat burning machines and others struggle to keto-adapt and lose fat. I have learned a lot working with so many weight loss resistant individuals, and will attempt to bring more clarity to some of these difficult questions. Since each of our bodies is different, the diet needs to be fine-tuned to gain the greatest benefits, but there are conditions like perimenopause, hypothyroidism, and neurotoxicity that I have found will keep someone from adapting to an efficient fat burner. The complex topic remains an ongoing subject of interest for me and many of my clients, and following are some common questions I’ve been asked, as well as strategies I developed to help those who struggle to break through into fat burning machines. Some people confuse being in nutritional ketosis (NK) with diabetic ketoacidosis (DKA), which is very different. DKA is a serious condition affecting people with diabetes (mostly type 1), and occurs due to a massive shortage of insulin in the body that forces the body to burn fatty acids for energy and gives off a massive amount of the byproduct from the fat burning (ketones > than 10). The lack of insulin also leads to an increased release of glucose by the liver and dangerously high blood sugar levels, and can result in death. Conversely, NK is safe, produces normal levels of blood ketones from fat burning (.5 to 5), and can provide outstanding Continue reading >>

1200 Is Plenty Keto

1200 Is Plenty Keto

Dominic D'Agostino on the Ketogenic Diet. and potatoes but eat plenty of Keto Diet; Keto Weight-Loss Transformation Elyse eats between 1,200 and 1,500 calories on any given day, which my body has plenty of. What is the ketogenic diet? Two recent studies concluded that the low-carbohydrate diet can increase life span. Tune-up Tuesday A place for any questions and advice about keto or 1200. While each day aims for roughly 1200 calories, different days in each week have different levels of daily net 14-day keto diet plan. Share our website with your friends to win our complete Do you hate when you run out of coffee? It is not a pleasant situation for any coffee drinkers; Luckily, I have Starbucks that is extremely close to me. When I run I totally agree with you, but my detox/diet was called whole30 before I switched to ketogenic…It is all the same, bulletproof, keto, Our keto calculator uses the Mifflin-St. Foods to eat, foods to avoid and a sample 7-day vegetarian keto diet meal plan & menu. This Be sure to consume plenty of green leafy vegetables for antioxidant Dr. The easiest macro to calculate in the ketogenic diet is fat. " been on a ketogenic diet for just over 5 years, through thick and thin, bouncing up and down with my weight over the years. Or, let us fix it for you, /r/1200isplentyveganketo metrics (Vegan Keto diet with 1200 calories a day) Compare Is the Keto diet Safe? 10 Myth-Busting Arguments for the Safety of Ketosis. 1. On themed weeks this will include theme specific questions, How to Use a Food Scale - How to weigh your food for more accurate calorie intake Keto version /r just to prove that 1200 is definitely plenty for a Is the Paleo Diet beneficial for osteoporosis? Can eating a caveman diet lead to bone problems? Our Paleo dietitian breaks down t Continue reading >>

Macro Calculator

Macro Calculator

Body Composition Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %) Activity Level (not counting exercise): Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually. Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Edition" Daily Calories Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain. Daily Exercise Info If needed, set your exercise information for those days that you will be exercising. (Click here for Kcal / min calculations). This will allow you to compare calorie limits on those days that you exercise against those that you don't. Activity Minutes Kcal burned / min Total Kcal burned Weights Cardio Other Daily Macros Adjust your protein ratio: To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur. To gain muscle, the protein ratio should be between 0.8 to 1.2. There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you're past the novice level as a natural trainee. Source. Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g: It is suggested you count carbs as TOTAL for all foods, except for green veggies and avocado, on those count as NET. Protein Ratio Macronutrients Macro Grams Kcal per gra Continue reading >>

What Are Macros? What They Are & How To Calculate

What Are Macros? What They Are & How To Calculate

What are macros? If you’ve been reading up on the keto diet, you may have stumbled across the term “macros” and wondered what all the fuss is about. It’s thrown around everywhere by well meaning ketoers giving advice to newbies: “If it fits your macros”, “track those macros”, “your macros may be off”, ad nauseum. I’m guilty of it myself. But to someone trying to get started, this can be completely mind-boggling. A quick Google search doesn’t even really help. Is this an advanced function in an Excel worksheet? A fancy camera lense? What in the hell are people talking about? Exactly what are macros? Let me clarify. The term “macros” is short for MACRONUTRIENTS in the context of nutrition and the keto diet. Macronutrients are the energy-giving components of food that fuels our body. They include carbohydrates, protein, and fat; this is where your dietary calories come from. Grasping the concept of macros is important for the keto diet because you need to find the right balance of carbs, protein, and fats to get into ketosis, stay in ketosis, and turn your body into a fat burning machine. Carbohydrates Carbohydrates are the only macronutrient that is not essential for survival. There are essential fatty acids and amino acids (the building blocks of fats and proteins), but there is no such thing as “essential carbohydrates”. Carbs are made up of sugars and starches. In order to successfully reach ketosis, you will need to limit your carbohydrate intake. Fiber is also considered a carb, but it doesn’t count towards your total carb tally. The reason for this is that we can’t really digest fiber so it has a minimal impact on your blood sugar. So, what does this mean for you? When you are looking at a nutrition label, look at the line that sa Continue reading >>

I Tried Going Keto & Here's What Happened

I Tried Going Keto & Here's What Happened

Courtesy of Megan Zander When it comes to diets, my motto is everything in moderation, except for clams, because they're gross. I prefer eating unprocessed foods over fad diets and I try not to use the scale as an indication of how healthy or fit I am, but with everyone I know talking about how they were losing weight by trying the Keto diet, I started to wonder what the fuss was about. The Keto diet is a high-fat, low-carb diet that causes people to lose weight by forcing your body into a state known as ketosis, according to Ruled.me. This means that without carbs to turn into glucose for energy, your body starts to break down fat within the liver and produce ketones, which are used as an alternative energy source by your body. The diet was originally designed to help children with epilepsy, and is recommended by some doctors for people who need help regulating insulin levels, but the Keto diet is popular mostly for its ability to help people lose weight quickly. Having been too young for the Atkins craze (and yes, that's pretty much what the Keto diet is), I decided to try the Keto diet for a week to see how it worked for me. The Experiment Using an online Keto calculator, I determined that based on my current weight, moderate weight loss on the Keto diet required the following perimeters, or "macros" as they're called: 1,314 calories per day, broken down as follows: 102 grams of fat, 75 grams of protein, and 25 or less grams of net carbs. Having the calculator helped break down exactly what I need to be eating, and after that, it was up to me to put the plan into action. Here's what happened when I tried the Keto diet. Day 1: Off To A Good Start Courtesy of Megan Zander Breakfast: Egg white omelet with salsa and avocado Snack: Cheese stick Lunch: Grilled chicken sala Continue reading >>

Understanding A High-fat Ketogenic Diet—and Is It Right For You?

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 >>

Low Carb Diet Stalled? Reason #1: You Are Not Drinking Enough Water

Low Carb Diet Stalled? Reason #1: You Are Not Drinking Enough Water

Low carb diet stalled? Drink more water. Really. When your low carb diet is failing you, the first place to look (we assume you know when you are cheating on carbs) is at your water intake. The number one non-cheating reason people stall on low carb diets is because they are not drinking enough water. (Number two is not eating enough fat.) Low carb diets are designed to burn fat by putting the dieter into benign dietary ketosis. This takes three things: Cutting carbs down to 40 grams or less per day (and avoiding processed carbs completely); Eating enough fat to stoke the ‘fat burning’ mechanism; and Drinking water. Lots of water. What about tea, coffee, and diet drinks? You might be able to get away with drinking diet soda and Crystal Light all day with other types of programs, but low carb diets are naturally diuretic. They also break down glycogen reserves and fat that needs to be flushed out of your system. You will pee a lot and need to drink water to replace lost body fluids. Diet soda just does not do the right job. Beverages that are high in sodium (like diet soda) can cause fluid retention. No carbonated drink can hydrate the body as efficiently as plain water. And, many low carb dieters are sensitive to ingredients in soda and Crystal Light and find that they cannot enter into ketosis no matter how much they cut out carbs until they give up the artificially sweetened beverages. Citric acid, another common ingredient in diet soda and other diet products, can stall weight loss for 40-50% of people who follow low carb diets. If you are sensitive to this substance it can slow down your weight loss by kicking you out of ketosis. How much water should I drink? That depends on several things: Your climate (the hotter and dryer, the more water your body needs); Ho Continue reading >>

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