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What Are The Macros For Ketosis

Keto Diet Macros: How To Calculate Yours

Keto Diet Macros: How To Calculate Yours

The keto diet (ketogenic diet) has been around for quite some time, but recently there has been a surge in popularity for this ultra low carb eating regime. Firstly I want to emphasize that long-term, flexible dieting (eating normal levels of macros) is just as good at helping your reach your weight loss and fitness goals as a keto diet. It could be argued that flexible dieting is better as it is less restrictive and therefore more sustainable. But, a keto diet may be appropriate for someone looking for faster initial results¹. Those training for fitness competitions. Those trying to lose weight for an event but have a shorter time window. Those who have tried flexible dieting but because of metabolic issues are unable to lose weight eating normal levels of carbohydrates. What is a Keto Diet? The keto diet was first developed for use by those with epilepsy. It later became popular among bodybuilders to cut fat before competitions. It will cause your body to burn nothing but fat for energy instead of using glucose (carbohydrates). A person achieves this by greatly limiting carbs and eating more fat. In the absence of carbs, the body will begin converting both dietary fat and body fat into ketones which are then used by the cells of your body for energy. It’s important to understand that a calorie deficit is still required for fat loss to happen. Looking for keto food ideas? Keto Macro Calculation If you wish to calculate your keto diet macros, the first thing to do is to establish your estimated TDEE (total daily energy expenditure). Here’s the formula:² Now factor in your movement, since you probably don’t lie in bed all day. Sedentary Regular daily activity like a little walking, a couple flights of stairs, eating, talking etc. (REE X 1.2) Light activity Any ex Continue reading >>

Macros Explained

Macros Explained

Macros? What kind of alien planet have you landed on, and what language are we speaking? Here you were thinking this Keto thing was supposed to be simple and people are talking about MATH? I hope this might go some way to explaining what we’re going on about. Macros is short for Macronutrients, which is the basic breakdown of the food we eat. There are MACROnutrients which are Protein, Fat, Carbohydrates, and then there are MICROnutrients which are the vitamins, minerals, amino acids, sugars and other things we get from our food. A Ketogenic Lifestyle concentrates on changing the body’s fuel system from burning carbohydrates as primary fuel to burning fat as primary fuel and allowing the body to utilise its most effective fueling mechanism, ketogenesis: the process of utilizing stored body fat to produce ketone bodies for energy. We look at the levels of Macro-nutrients in a Ketogenic Lifestyle in order to maintain a state of nutritional ketosis (as opposed to ketosis derived from starvation or malnutrition), which is the stable, fat-burning, ketone-fuel state that maintains optimum health, body-fuel-efficiency, and brain power. If you are first starting out in your Ketogenic journey, this is helpful information to know. You don’t need to do much with it at this stage, except to understand what you are doing with your body so, when you are a little less hangry, you can have fun with the formulas! Now here are the numbers. If you are like me, generally allergic to exercise, and haven’t started any official heavy lifting yet (except your functional fitness- lifting your groceries, chopping wood, digging in the garden, chasing the kids or in my case, the dog), then your Macro numbers will look like this: To lose weight and maintain your muscle mass: Macros Ladies G 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 >>

Tracking Macros On Keto: Should You Always Do It?

Tracking Macros On Keto: Should You Always Do It?

I have had quite a few questions about counting macros on the keto diet so wanted to do a quick post about it! First of all, in case you aren’t aware, macros are fats, proteins, and carbohydrates. If you are eating a ketogenic diet then your macros are going to be something like 5-10% carbs, 20-25% protein and 70-80% fats. Sometimes people talk about these percentages in terms of grams – so it would like 30g carbs, 70g protein, 170g fat per day (for example). When I first started eating keto I tracked everything using myfitnesspal. It’s an easy to use app that is free. In the beginning, it really helped me to track my macros because I had no idea what a high fat, low carb diet looked like! But the thing about tracking your macros is, it can send you a little crazy. Well, it did me anyway. You end up spending quite a lot of time every day writing down what you eat and totaling up the macros of every bite of food that passes your lips. There were times were I’d sit there letting my food go cold while I furiously typed in every little thing on my plate. Or I’d try to map out everything at the beginning of the day and end up feeling like I was eating like a robot. So although tracking was helpful in one way, I also knew that it was not how I really wanted to be spending my time in the long run. A huge reason for starting eating keto was that I wanted freedom in my diet – freedom to enjoy delicious food, feel satiated, lose weight and be able to focus on other, more important things in life. So here’s the deal with tracking macros on the ketogenic diet: I highly recommend moving away from tracking your macros as soon as possible, or even better, simply not tracking them at all. But how do you do this? There are various ways that you can stay on top of your macr 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 >>

The Benefits And Drawbacks Of The Keto Diet

The Benefits And Drawbacks Of The Keto Diet

What is the Keto Diet? A keto diet (ketogenic) is a very high-fat diet, moderate to low protein and very low in carbohydrate, which causes a shift in primary metabolic fuel source from carbohydrates to fats. It also alters fat metabolism so the body produces compounds known as ketone bodies in the liver. These compounds include acetone, aceto-acetate & beta-hydroxy-buterate. These ketones can be used as energy in tissue like skeletal muscle and more importantly, brain. If you’re looking for a more flexible approach then start with the macro calculator to begin losing fat. Under normal conditions, the brain exclusively uses glucose for energy, but in a ketogenic state, the brain will shift to using ketones as a fuel source in order to spare blood glucose for essential tasks such as red blood cell metabolism (red blood cells can only use glucose as fuel since they lack mitochondria). Keep in mind that even with zero carbohydrate intake, the liver can produce about 120g of glucose per day in a process called gluconeogenesis (GNG) for essential tasks from substrates like amino acids and other gluconeogenic metabolites. Where did the Keto Diet Start? The keto diet gained most of its attention for its role in the nutritional management of epilepsy and Alzheimers. More recently, science has shown positive clinical outcomes for a number of types of cancers through its ability to minimize tumor growth. In the case of all three of these diseases, ketones are therapeutic through providing an alternative substrate to glucose. Ketogenic diets have also recently moved into the fitness & bodybuilding industry as a dietary method to improve body composition and reduce body fat. Why are Carbohydrates Viewed as the Bad Guys? Carbohydrates are often viewed as bad for body composition du Continue reading >>

Keto Calculator

Keto Calculator

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 >>

Ask The Nutrition Tactician: What's The Difference Between Low-carb And Keto?

Ask The Nutrition Tactician: What's The Difference Between Low-carb And Keto?

The words "low-carb" and "keto" get thrown around a lot. Are they the same thing? At first glance, it may appear that if you eat one less cup of rice, you can transition from a low-carbohydrate diet to a ketogenic diet. After all, both nutritional strategies place an emphasis on reducing carbohydrates, and both are often followed for their fat-loss potential. Pretty much the same thing, right? Not so fast, ketobro. Although both diets are considered low-carb compared to the standard Western diet—you know, the one made up mostly of processed carbs and mystery ingredients—the similarities stop there, both in philosophy and execution. Here's what you need to know about low-carb and ketogenic diets so you can make an informed choice! The Low-Carbohydrate Diet Defined A low-carbohydrate diet is a pretty vague description in and of itself. After all, "low" is a relative term. But in the most effective versions of this approach, the priority is being more selective about your carbs and where they come from. In many cases, you can still eat fruit, vegetables, and beans, while eliminating or cutting back on grains, baked goods, and processed sugars. This shift from carb-dense sources to low-density ones naturally reduces the daily amount of carbs you take in. However, a low-carbohydrate diet lacks specific classifications of what "low" means, and often neglects protein and fat recommendations. Technically, if you're used to eating 300 grams of carbohydrates per day, and drop to 200 per day, you're following a lower-carbohydrate diet. If you don't replace those lost calories, you'll probably lose some weight, but it may have been the lower calories that caused it, not the lower carbs. Conversely, if you replace those missing calories with either more fat or more protein, you 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 >>

Personal Keto Macro Calculator

Personal Keto Macro Calculator

If you are trying to lose weight or struggling to maintain your weight, chances are good you have considered a Ketogenic Diet. While we have believed for years that fats are bad and grains are good, some of us are finally starting to face the facts that the government may have led us astray with the famous food pyramid (gasp…can you believe it). Changing the way you eat can be a scary thing, especially when you have feared certain foods (like fat) for so many years. My suggestion is to take baby steps and learn all you can about how the body processes foods. If you’re interested in learning how many macronutrients you need in your diet, I’m going to share a tutorial you can use the keto macro calculator to find your personal ketogenic diet recommendations. You can modify these results based on your weight loss goals, and as you lose weight, you can go back and edit your results to start maintaining and stop losing weight. I like the Keto Calculator found here, so today we are going to learn how to use it. How To Use The Personal Keto Macro Calculator: 1) The first thing you need to do is weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally. You need to know these stats: Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your exact weight before eating and without clothing. Height: Hopefully you know this, but who knows, maybe you’ve grown! Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips. Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle. Thigh: Stand with your feet about 12 in Continue reading >>

An Introduction To The Ketogenic Diet

An Introduction To The Ketogenic Diet

If you haven’t been living under a rock for the past year or so, then you’ve most likely heard of the ketogenic (or keto) diet. If you have been living under one, I’m going to need you to crawl out from under it and take a seat because Ketogenic Dieting 101 is about to begin. So, Like, What Is It? Keto is a diet with high fats, moderate protein, and restricted carbohydrates. Initially designed to help children with epilepsy, it’s garnered attention for its effectiveness in regards to fat loss. The traditional ketogenic diet (also known as the therapeutic ketogenic diet), mimics the effects of starvation by forcing the body to burn its own fat stores rather than glucose. When you restrict carbohydrates, the body enters into a metabolic state known as ketosis, where the liver converts stored fat (triglycerides) into ketones. These ketones are what the body uses to fuel your brain, organs, and muscles. On the therapeutic ketogenic diet, the macro breakdown looks like this: However, as the ketogenic diet’s grown in popularity, especially among people who are looking to lose fat and build muscle, a new form of the diet’s emerged. While the traditional ketogenic diet is an extremely high-fat diet with sufficient protein intake, the physique ketogenic diet is a high-fat diet but with adequate protein intake. Huh, Sufficient and Adequate Protein Intake? This is where a lot of the confusion arises around the ketogenic diet, and it’s important to understand the difference. When the goal is fat loss, the concomitant goal is to preserve muscle mass. On a therapeutic ketogenic diet, protein is set to around 10-15% of total calorie intake. This is the sufficient amount of protein required to keep the body functioning and you healthy – basically so you don’t die. The Continue reading >>

How To Calculate Macros For Keto (plus, A Keto Macro Calculator)

How To Calculate Macros For Keto (plus, A Keto Macro Calculator)

So you’re interested in Keto? Often, there is so much confusion surrounding Macros and how to calculate Keto Macros. Today, I’m going to answer all your Keto Macro questions, including the one I get more frequently: “How many calories should I eat on Keto?” A Ketogenic Diet, also know as the Keto Diet, is a very high fat, very low carb, moderate protein diet that is very popular because it can cause you to lose body fat very fast, and study after study after study has linked Keto with benefits against cancer, diabetes, Alzheimer’s, epilepsy, and more. Eating Ketogenically involves cutting carbohydrate intake from 200-300g daily down to 20-50g daily and replacing those missing carbs with fat. Reducing carbohydrates this drastically puts your body in a state of Ketosis. Ketosis is a metabolic state in which you body uses fat for fuel, rather than carbohydrates. When you eat normally, when you consume more carbohydrates than you body needs to run for the next 24 hours or so, you body turns those excess carbs into fat and stores them as (unwanted) body fat. But if you cut the carbs in your diet drastically, your body enters Ketosis and starts burning that stored fat for fuel, resulting in better health and body composition for you. Read Keto 101 for the lowdown on the Ketogenic Diet. If you’re learning about the Keto Diet, you may be reading about all these people tracking their “macros’ and wondered what that was all about. Many veteran Keto dieters will throw around the phrase “if it fits your macros” to try and help beginners, completely skipping over what, exactly, macros are. It can be completely overwhelming when you’re trying to get started. What the heck are macros even? Why are they important? What is the simplest way to calculate macros for k 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 Beginners Guide

Ketogenic Diet Beginners Guide

Brief Overview A ketogenic diet is a way of eating that promotes a state of ketosis in the body. Generally speaking a ketogenic diet will have the following macronutrient ratios: High Fat – 60%-80% of total calories come from fat. Moderate Protein – 15%-35% of total calories come from protein. Low Carbohydrate – 5% or less of total calories come from carbohydrates. Everyone’s macronutrient breakdown will be different and depends on a variety of factors. Reference our Keto Macro Calculator to figure out what yours are! Eating in accordance with these macronutrient ratio’s will deplete your body of glucose and force it to start producing ketones. Your body will then use these ketones for energy. What is Ketosis From Wikipedia: Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose (sugar) provides most of the energy. With the abundance of high carbohydrate foods available in modern times, virtually all human beings that don’t make a concerted effort to restrict carbs are always in a state of glycolysis. There are a number of reasons why ketosis is beneficial when compared to glycolysis, which we will get into later. What are Ketones? Ketones are the fuel source your body is running on when it’s in a state of ketosis. They are produced in the liver when glycogen is depleted and are characterized as a slower burning fuel source when compared to glucose. Insulin and Keto This is where the magic happens. Eating a high carb diet means you’re always producing insulin to transport the glucose around your body. The fat can just sit around and watch because insulin is doing all the work. The fat is eventually stored, which leads to weight gain. In a Continue reading >>

Perfect Keto Macronutrient Calculator

Perfect Keto Macronutrient Calculator

Your Keto Macronutrients Explained Using a macronutrient calculator is a great way to estimate how to eat in order to, Let’s recall that for the classical ketogenic diet, our food intake will be, With this distribution, a person eating 2,500 calories per day will eat: Carbohydrate Intake For most people, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person’s metabolism is different. Protein Intake Protein should be kept to adequate proportions. Eating too much protein is undesirable because our bodies have a metabolic process named gluconeogenesis which converts excess protein into glycogen and keeps you in glucose burning-mode (i.e. not in ketosis). The word gluconeogenesis has three parts to it, To prevent gluconeogenesis, avoid eating more than 1.5 to 2g of protein per kg of lean body mass (0.68 – 1g of protein per lb. of lean body mass). Fat Intake The remaining 70-80% of your calories come from fats. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats. Using Your Results Now that we know how to eat for ketosis, it’s time to put the information to good use and help us towards our goals. Many people use keto for one or more of the following benefits: Using Ketosis for Medical Conditions Preparing For Success As the saying goes, “failing to prepare is preparing to fail.” The way to set ourselves up for success is to source great foods to nourish our body and get into ketosis. This means our grocery list and pantries will look quite different. Common foods on the ketogenic diet include, Meats: fatty cuts of grass-fed beef Continue reading >>

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