The Definitive Guide To The Ketogenic Diet
If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>
Here's Exactly How I Lost 50 Pounds Doing The Keto Diet
Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient Continue reading >>
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, 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 >>
How To Calculate How Much Water You Should Drink For Your Body Weight
Even if you are exercising, eating well, getting enough sleep and taking decent care of yourself, you still won’t feel 100% if you are not fueling yourself with enough WATER. Water is a major source of life. Your body needs it in order to function properly. You need it to: Transfer nutrients throughout your body Absorb nutrients fully Keep your kidneys healthy Boost detoxification Keep you skin healthy and clear Keep your muscles energized Maintain digestive processes Support brain function Boost weight loss/support Balance bodily fluids Survive If you are not getting the amount of water you need on a daily basis, your body experiences dehydration, which can become very serious depending on how little water you are getting. Signs of dehydration include: Dry mouth Muscle cramps Weakness Lack of urine output Being lightheaded (especially while standing) Headaches Inability to produce tears Heart palpitations Difficulty focusing Nausea and vomiting Etc. Your body is made up of about 60% water, while your brain is made up of about 70% water. The amount of water you need on a daily basis depends on factors such as your weight and activity level. You lose lots of water throughout the day through sweating, urination, breathing, etc., meaning you need to be consistently fueling yourself all day long. How To Calculate How Much Water You Need There’s a common saying about how you need at least 8 cups of water a day. While this isn’t horribly inaccurate, it is a bit too generalized, considering how everyone’s hydration needs vary. A more efficient way to determine how much water you need every day is taking your current body weight, dividing it in half and then drinking that amount of water in ounces. For example, if you weight 140 lbs, you should be drinking about 70 ounc Continue reading >>
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 >>
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 â€¢ Review research on the classical ketogenic diet â€¢ Describe the basic components of a classical ketogenic diet and ratio â€¢ Calculate a classical ketogenic diet including calories, protein, fat and carbohydrate goals â€¢ Review the classical ketogenic diet induction process â€¢ Recognize a sample meal plan or formula components on the classical ketogenic diet Ketogenic Diet Basics â€¢ High fat, adequate protein and low carbohydrate â€¢ Mimics the metabolic state of fasting â€¢ Produces ketones Ketogenic Diet 4:1 Fat Protein Carbohydrate American Diet Fat Protein Carbohydrate Who Gets Placed On The Diet? â€¢ Patients who fail the traditional anti-convulsant therapy â€¢ Utilized by a wide variety of ages â€¢ All seizure types o Doose epilepsy o Infantile spasms â€¢ Minimum time on the diet: 3 months â€¢ Average time on the diet: 1-2 years Ketogenic Ratio â€¢ Grams of fat: protein and carbohydrate combined â€¢ Example: 4:1 ratio is 4 grams of fat to 1 gram of protein and carbohydrate combined â€¢ Higher the ratio the lower the amount of allowed protein and carbohydrates Vitamins and Supplements â€¢ Supplementation almost always needed for the diet â€¢ Typically supplement: â€¢ Complete Pediatric multivitamin/multimineral supplement â€¢ Calcium â€¢ Vitamin D â€¢ May need supplements of: â€¢ Bicarbonate â€¢ Carnitine â€¢ Selenium â€¢ Salt â€¢ Supplements will be discussed later in the workshop Seizure Tracking Continue reading >>
5 Newbie Mistakes On Keto
First and foremost, Happy New Year to all of the new low-carb, gluten-free, keto-ers! As you can tell , I haven’t posted at all last month. To be honest, I made a huge flopping fail during the month of December. I guess I just wanted to celebrate my birthday the entire month! I’m now officially 24 (cue mid-twenties crisis) and I’m ready to jump back on the keto bandwagon. Since it is the New Year, I thought I’d share with you the easy mistakes on keto that I made when first starting. That way, you won’t make the same ones that I did. 1. Eating low-fat foods Yeah. Don’t do it. I know that we’ve been told to avoid fat since we were children, but the time has come to smash that rule. Eat full fat cheese. Eat that skin off of your chicken. Drown your broccoli in butter. Yes, all of it. The only fats I would look into avoiding are vegetable oils like canola and corn. These oils don’t help the body’s inflammation at all when there are so many other, tastier options (like bacon grease, butter and coconut oil). 2. Not replacing electrolytes On keto, you must drink a lot of water since it is dispelled so quickly. When this happens, electrolytes are excreted through your urine and it’s VERY important to replenish them. Use coconut water, low-sugar gatorade or my favorite – bone broth. Using these will also significantly help with the keto flu. 3. Too many changes at once This one is very important. Remember, you are a human. Changing from a lifestyle of processed junk and no exercise to a completely keto and active lifestyle are opposite ends of the extremes. Choose one or the other to focus on first. You don’t want to get burnt out in such a small amount of time. 4. Not giving fat adaption the time it takes The first week will most likely leave you feelin 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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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 >>
You will see that a lot of websites pretending the be the masters of the Ketogenic Diet that are trying to tell you that there is an EXACT amount of fat, proteins and carbohydrates that you need to take or your off! This is simply not true, what really matters is the ratio of Ketogenic to Anti-Ketogenic food that you ingest. That is why we had an engineer working on this calculator to make it fully customizable !! The Right Macros I know the ketogenic diet can be quite complex to follow at first if you don't know anything about calories. I created this calculator to help you figure out how many grams of each macro-nutrient you need everyday. The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis. How To Use This Calculator 1. First you'll need to know how many calories you need daily. To figure this out, just use our Daily Calorie Intake Calculator bellow and follow the instructions. It will give you the amount of calories needed to maintain your weight, to lose 1 or 2 pounds per week or to gain 1 or 2 pounds per week. Continue reading >>
Ketosis Weight Loss Rules
Ketogenic dieting is a controversial weight loss method, popularized by Dr. Robert Atkins. During a ketogenic diet, carbohydrates are severely restricted and replaced with high amounts of fat and protein. With no carbohydrates, the body shifts into ketosis, a form of fat metabolism. The theory behind the diet is that despite high amounts of dietary fat, weight loss is accelerated because insulin production is reduced, limiting your body’s ability to store body fat. If you are considering a ketosis diet, there are some important rules to follow. Video of the Day Before you even attempt a ketosis diet, get a full checkup, including blood work. Ketosis diets require a high intake of saturated fats, which may have an adverse effect on your cholesterol. Stay under the supervision of your doctor throughout the diet so you're alerted to any negative changes. Carbohydrates, in the form of glycogen, are stored with water, keeping you hydrated. When you restrict carbohydrates, your body quickly sheds water weight. While most dieters are encouraged by this reduction in body weight, remember that you are now more vulnerable to dehydration. Harvard Medical School recommends drinking at least 6 to 8 cups of liquid per day. Be especially diligent with water intake when working out and in hot weather and drink two to three cups of water for every hour of exercise or vigorous activity. The Harvard School of Public Health recommends women consume at least 20 grams of fiber per day, while men need over 30. When you eliminate carbs from your diet, you may unintentionally reduce your intake of fiber. Throughout the diet, maintain your consumption of vegetables, which are low in carbs but high in fiber. You may also need to take a dietary supplement containing psyllium husk. Getting plenty Continue reading >>
The Anatomy Of A Keto Diet That Gets Results
If you’re looking to start a ketogenic diet, look no further… Here is a complete guide that will show you how to start a keto diet without messing around with any of that “complicated” stuff. There are more than 4000 words of the best keto info, and if I were you, I’d make time to read it all. By the end of reading this guide, you will know more about the ketogenic diet than 99% of people. Let’s get started! What is a Ketogenic Diet? A ketogenic diet (keto diet) is low carb diet that is designed to help your body burn fat more efficiently. It focuses on restricting carbs, eating sufficient amount of protein, and consuming fat for satiety. Other low carb diets, like South Beach and Atkins, do not restrict protein intake, where standard ketogenic diet focuses on consuming protein goal in the range of 0.6-0.8 grams per pound of your lean body mass. The ketogenic diet has been practiced for thousands of years without people fully understanding the underlying biochemistry of it. Physicians of ancient Greece treated diseases, including epilepsy, using ketogenic diet in the form of fasting. In the 1920s ketogenic diet became very popular in treating epilepsy. Back then, keto diet consisted of low-calorie vegetarian diet, combined with fasting. In the 1920s Mynie Peterman established the standard ketogenic diet for children with epilepsy with 10-15 grams of carbs per day, 1 gram of protein per kilo of mass per day, and the rest of calories from fat. The results in epilepsy patients are indeed astounding. 50% of patients improved their seizures and 33% became seizure-free. Later scientists discovered other health benefits of a ketogenic diet, like weight loss, enhanced endurance and performance, and an incredible response to patients with other health issues. These a Continue reading >>
Eat Meat/drink Water - The Macros Of A Ribeye Steak Diet...yes, It's Keto, So What?
A reader (David) posted the following question in the "Becoming the Carnivore" comment section: "How much meat/grams do you eat per day?" I think my answer is better shared as its own post. The question seems simple, and I will attempt to answer it simply, but there are tricky calculations I want to make clear. Since posting the "Becoming the Carnivore" article, my diet has progressed to meat and water only. I define "meat" as any type of animal muscle. I have coffee here and there, and eggs if we're out of meat. I eat 2 ribeye steaks a day on average and an extra pound of ground beef, if im training hard. I have bacon about once a week. Intake is entirely dependent on hunger and thirst. I salt everything, including my water. Nequalsmany.com carnivore study I'm participating in the Nequalsmany.com carnivore study, which is why I began eating this way. This is the first carnivore study since 1932. The protocol is meat and water only. We want to know if meat and water alone is a healthy human diet...it certainly appears so. A good study will help spread this knowledge. The Numbers I dont count calories or macros and I recommend others refrain, too. Calorie counting is the fastest way to waste time. But, I will review the macros of specific foods when I begin eating them for a better understanding of my practice. The following is a breakdown of Ribeye steak. I can calculate my daily intake by simply doubling these numbers. At first glance this looks like a high protein meal, containing 155 grams of protein and only 109 grams of fat. However, when translating those numbers to CALORIES, we see the tables are turned. As you can see in the bottom of the above image, 1 gram of fat contains 9 calories; whereas 1 gram of protein (or carbohydrate) contains only 4 calories. Fat pac Continue reading >>
How Much Water Should I Drink? – Beware Water Intoxication. Yes, Water Can Kill You!
There are a lot of “rules” and myths floating around on how much water you should drink. Some people believe you should drink half your body weight in ounces. In that case, if you weigh 200 pounds you should drink 100 ounces of water/day (not true). The “standard” is 8 glasses, or 64 ounces. However, you should let YOUR BODY tell YOU how much water to drink. Can You Drink TOO MUCH Water? YES. And it can be fatal. You heard me right – deadly. Drinking too much water can literally KILL you. Earlier this year, a 28-year-old California woman died after competing in a radio station’s on-air water-drinking contest. After downing some six liters of water in three hours in the “Hold Your Wee for a Wii” (Nintendo game console) contest, Jennifer Strange vomited, went home with a splitting headache, and died from so-called water intoxication. -source Unfortunately there is SO much misinformation floating around about how much water you should drink. I see people doing “water bombs”, which means guzzling large amounts of water at once as a means to consume the amount of water they were told they needed. This really concerns me. It’s important to know the FACTS… Understanding Water Intoxication Water intoxication, also known as water poisoning or dilutional hyponatremia, is a potentially fatal disturbance in brain functions that results when the normal balance of electrolytes in the body is pushed outside safe limits by over-hydration. Under normal circumstances, accidentally consuming too much water is exceptionally rare. Nearly all deaths related to water intoxication in normal individuals have resulted either from water drinking contests in which individuals attempt to consume large amounts of water, or from long bouts of exercise during which excessive am Continue reading >>