diabetestalk.net

Keto Water Intake Calculator

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 >>

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 >>

Keto Calculator

Keto Calculator

This calculator will help you figure out how much fat, carbs, and protein you should eat every day. All you need to do is answer 6 easy questions... All recommendations are tailored 100% to you and the information that you enter into the calculator. And all recommendations are designed to keep you in ketosis and to help you reach your goals (whether you want to lose fat, gain muscle, or stay put). Continue reading >>

So You Want To Know More About Keto?

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 >>

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 >>

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 >>

A Breakdown Of The Fat/protein/carb Ratio For A Ketogenic Diet

A Breakdown Of The Fat/protein/carb Ratio For A Ketogenic Diet

When on the ketogenic diet, one of the most important things you’ll have to pay attention to is your macronutrient breakdown. This means you’ll be getting a certain portion of your calories form carbohydrates (a very small portion) at 5%, a larger portion of calories from protein (35%), and the largest number of calories from fats (65%). There are many online sites that can help you figure out how many calories you need on a daily basis, based on your height, weight, measurements, age, gender and level of activity. From there, you can also use online calculators to help you figure out the proper breakdown, in grams, for each macronutrient percentage you’ll be eating. You’ll multiply your total daily calories by each percentage to get the grams of each macronutrient that you’ll need. For example, if you need 1200 calories per day, and your carbohydrates are 5% of that total, then multiply 1200 by 5% to get the number of grams of carbohydrates you’ll be allowed to eat each day. In this case, 5% of 1200 calories is 60 calories. You then divide the calories by the grams per unit of carb, protein or fat. Carbohydrates and proteins both have 4 calories per gram and fats have 9 calories per gram. Again, in this example, 60 calories divided by 4 grams per carb leaves you with a total of 15 grams of carbs per day. There are several great phone apps that will do the calculations for you. My personal favorite is Carb Counter. This also makes restaurant eating a breeze. One last note on food and nutrient tracking applications—you can typically also use these to plan your meals ahead of time. Just plug in the proposed foods for the day to see where your calorie and macronutrient values will lie, and make adjustments from there. Then, you build your meals around those n Continue reading >>

How Much Water Should I Drink Per Day To Lose Weight?

How Much Water Should I Drink Per Day To Lose Weight?

If you’re on a weight loss program, say like the GM diet or any other diet for that matter, you’ll need to consume enough water everyday as it helps in flushing out harmful toxins from your body, thus maximizing the weight loss results. But, many dieters get confused about the amount of water they should drink per day to lose weight. Well, in this article, let us discuss the logic behind drinking water for weight loss and the number of liters should a person drink on an average per day. 3 Foods to Throw Out Cut a bit of belly bloat each day, by avoiding these 3 foods nucific.com Related: Where does fat go after weight loss? or How many calories needed per day? Does Drinking Water Help in Losing Weight? It is a well-known fact that out of the overall human body weight, almost 66% of it is water. Consuming enough quantity of water per day helps in flushing out the impurities out of the body, thus letting you lose the water weight too. Drinking water 30 minutes before any meal helps you eat less. However, it is advised not to drink water beyond the recommended level (too much) as it causes an imbalance in the salt content of your body. Even the potassium levels get disturbed, thereby leading to nausea, fatigue, vomiting and headache. So, what is the ideal amount of water to drink a day to get rid of excess weight? Read to find out. How Many Liters of Water Should You Drink per Day to Lose Weight? The diet experts always recommend the 8 x 8 rule i.e., 8 glasses of 8 ounces water should be drunk by an average individual, which equals 2 liters of water. However, as per the researchers, it is said that we should drink 4 litres of water every day for best results. Of-course, the main reason why they suggest this number is because of the several factors that are to be consid Continue reading >>

Ketogenic Ratio, Calories And Fluids: Do They Matter?

Ketogenic Ratio, Calories And Fluids: Do They Matter?

Go to: Ketogenic Ratio The ketogenic ratio is defined as the ratio of grams of fat to grams of carbohydrate plus protein. Higher ratios result in greater degrees of ketosis. Traditionally, the KD has been calculated based on specific ratios, based on patient age. Infants and teens were generally started on a 3:1 ratio and other children on a 4:1 ratio. The dietary ratio was adjusted to maintain urinary ketones in the moderate to high range (80-160 mg/dL). While higher ratios may confer better seizure control, they may also result in poorer tolerability of the diet (Nylen et al. 2005). A survey of worldwide use of the KD has shown that centers in India and Asia use lower ratios with good success (Kossoff and McGrogan JR, 2005). Furthermore, “newer” variations of the diet, such as the modified Atkins diet and the low glycemic index diet have significantly lower ratios, yet similar efficacy to the traditional diet (Kossoff et al. 2003, Pfeifer and Thiele, 2005). Studies have evaluated the association between higher ketogenic ratios and improved seizure control. In animals, higher ratios correlate with greater efficacy. Bough fed groups of rats KDs with ratios varying from 1:1 to 9:1 (Bough et al. 2000). All diets were calorie-restricted to approximately 90% of the normal daily requirement. Animals were maintained on the diet from P37 to P57-58, when testing to determine seizure susceptibility to pentylenetetrazole (PTZ)-induced seizures was performed. Weight gain and degree of ketosis was assessed for each group. Higher ratios correlated significantly with poorer weight gain and higher mean B-hydroxybutyrate levels (p<0.05 for both). The efficacy was significantly greater for animals fed diets exceeding a 6:1 ratio, compared to those fed 4:1 or 5:1 ratios (p=0.009 and 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 >>

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 >>

Keto Calculator: Calculate Your Macronutrient Goals

Keto Calculator: Calculate Your Macronutrient Goals

Use this Keto calculator to determine your macronutrient levels. This will be your best method for reaching and maintaining nutritional ketosis. I highly suggest using the Keto Gains calculator. Before starting, please make sure that you understand that: Carbs are a limit. Do not eat above your carb allowance daily. This will ensure ketosis. Protein is a goal. Your main priority. Always strive to hit your protein macro goal each day. You can eat more protein if desired. Fat is a lever. Eat as much as you need to feel satisfied and energized. Not a goal. Eat less to lose more. Eat more to gain. If you’ve ever heard somebody tell you to “track your macros,” this is the first step. Please start by entering your information below. Tracking Your Macros It’s important that you track your macros — at least temporarily — until you can get a feel for the amount of food you can eat. My favorite way to do this is with an app on my phone called My Fitness Pal. You can look up millions of different foods, create recipes, scan barcodes and more. I highly encourage you to check it out. Others prefer to use plain old pen and paper, and that’s completely fine. Remember to re-check your macros with the Keto Calculator as you lose weight. This is integral as your dietary needs will change over time. How to Find Body Fat Percentage There are a number different ways that you can calculate or estimate your body fat that include: Skinfold calipers Body measurements DEXA scans Comparison photos Chances are that you’ll likely opt for the last option — comparison photos. This method is fine despite not being as accurate. You can see some comparison photos of men and women below: Continue reading >>

Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

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 >>

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 >>

Ketosis Weight Loss Rules

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 >>

More in ketosis