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What Are The Macros For Ketosis

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 >>

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 >>

Keto Macros – What's The Deal?

Keto Macros – What's The Deal?

If you’re serious about the Ketogenic diet, it’s time to brush up your Keto macros; these macronutrients are the building blocks of your complete diet and include proteins, fats, and carbohydrates. In the Keto diet, we restrict carbohydrates and use fat as our primary source of energy. Protein consumption is dependent on how active you are but is only moderate unless you work out intensely. Everyone has different macros, and depending on your current level of fitness and, your macros may change over time. This is where many people get confused, so to break it down, we’ve created three steps that will help you identify the macronutrients unique to your needs. If you want to skip ahead, you can plug in your details into this Keto calculator, which will give you an instant breakdown. As you journey into the Ketogenic diet, be sure to revisit this information regularly (especially as you get Keto adapted) as your macros change dependent on your current weight. Simply put, a large person will need more calories to meet their daily energy requirements than a smaller person. As you lose fat, your Keto macros will evolve with you. Now that you understand why macronutrients are so important, let’s learn how to identify our Keto macros in three simple steps so that we can fully understand what we are eating and why! How to Determine Your Fat Intake Fat is perhaps the most important macro In the Ketogenic diet; it’s certainly the most valuable. Fat will give you a more refined energy source than traditional carbs, can curb your hunger, make you feel less hungry or snack less, and makes food taste delicious. But how much fat should you consume each day? The easy answer is to eat fat to your liking; however, there is an important caveat. If you are looking to lose fat on t 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 >>

Macro Calculator For Athletes

Macro Calculator For Athletes

This calculator uses a higher protein allocation than our weight loss calculator and has macros based on a 10% deficit Activity Level* be cautious about overestimating your output. this slider could add as much as 1500 calories to your BMR which may result in unfavorable macros. Consider if the best approach is to back into a calorie goal on your training day by loading calories at a 1 protein+1 fat=13 calories level. (ex: 1hr cardio for 400 cals, add 30g fat and 30g protein to compensate) 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 >>

Keto Macros: How To Calculate Your Optimal Ketogenic Macronutrients

Keto Macros: How To Calculate Your Optimal Ketogenic Macronutrients

Following a keto diet means paying attention to your macros so you stay in ketosis. While you can find a few online calculators for this, it’s more than possible to calculate your optimal ketogenic macronutrients without one. This article will break down, step by step, how you can determine your own personal needs regarding calories and macros on a ketogenic diet. Here are the things we’ll calculate: #1 Your Basal Metabolic Rate (BMR) This is the number of calories your body needs just to support its vital functions (without taking into account extra energy needed for things like exercise). This is important because the more of you there is, the more energy (calories) you need to support daily processes. While it’s tough to get an EXACT calculation of basal metabolic rate, we can get really close by using the Harris-Benedict equation below. (If you’re in an area that uses metric, the Mifflin-St. Jeor equation will be easiest for you.) BMR for men = 66 + (6.2 x Weight in pounds) + (12.7 x Height in inches) – (6.76 x Age) BMR for women = 655.1 + (4.35 x Weight in pounds) + (4.7 x Height in inches) – (4.7 x Age) Let’s break each of these down a little more. Calculating Height and Weight Measure your weight in pounds. This step is easy. Calculate your height in inches. Multiple the feet by 12, then add the additional inches. For example, someone 5’ 8” would be a total of 68 inches tall. Your Age Since muscle mass gradually declines as we go past age 30, BMR decreases over time as well. That’s why age is factored into this equation. Your Gender Since body composition is typically a little different between men and women, gender factors into the equation. So, again, use these equations to get your basal metabolic rate: BMR for men = 66 + (6.2 x Weight) + ( Continue reading >>

Find Your Keto Macros

Find Your Keto Macros

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

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 >>

Configuring Mfp

Configuring Mfp

Note: New to keto? Check out the eBooks section for more info on what its all about! Update: The latest working script is by /u/Surye on Reddit and its located here: Calorie counting websites are a great tool for the low carb or keto dieter. They are utilized to track the number of calories that you are putting into your food and therefore into your body. There are the obvious benefits such as knowing exactly how many carbs you have eaten or how many calories you have consumed. There are also other side benefits of using these sites like learning more about food, how it affects your body and whether it is beneficial to your health. A few websites that ketards often use are: MyFitnessPal – One of the most popular and the one I personally use. Has the ability to track calories, exercise and measurements such as weight, hips, legs, etc. Also incorporates mobile apps The Daily Plate (Livestrong) – Similar to MFP Many others on the internet So, why use a calorie counter? Here are a few things that are common before counting calories: Hidden Carbs: Items that you incorrectly believe have 0 carbs because why would they put carbs in them? Portion Size: That ice cream really was good! Too bad one pint was actually 4 servings! Manufacturers intentionally list small serving sizes to get the numbers low. Lying to yourself: Sure, I only ate 1/4 cup of almonds MFP is a great tool, but you only get what you put into it. Lets first look at how we should setup MFP for the ideal Ketogenic diet: Create an account at www.myfitnesspal.com Set your macros properly: My Home -> Goals -> Change Goals Select Custom and hit continue Set the Macros for keto. AKA Carbs to 5%, Protein to 30% and Fat to 65% Set the total calories relative to your total burn. Their estimate is decent but you can s 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 >>

13 Common Keto Mistakes

13 Common Keto Mistakes

Adjusting to the Ketogenic diet and lifestyle is a process, and, like any other process, there are some learning curves and speed bumps. These curves and bumps can lead to frustration and disappointment, but they don’t have to. I’ve put together a list of what I see as the most common keto mistakes (and what you can do about them). You are obsessing over macros On the surface, this might seem a little contradictory to some of the other items on this list, but hear me out for a second. The mistake isn’t tracking your macros. The mistake is OBSESSING over your macros. The biggest psychological benefit to keto is the freedom it provides. You’re no longer shackled to the hangry, sad existence filled with constant food preoccupation. You’re free to live. So don’t shackle yourself by fretting and obsessing about macros. You aren’t eating macros, you’re eating food. Make sure your food is keto-friendly, and you’re going to be doing just fine. You are obsessing over the scale I’ve written about this before, but it’s important enough to repeat. The number on the scale is the least important metric you can use to gauge your success. This is another pet peeve of mine that is similar to the previous mistake. Enjoy the freedom of your life, don’t fret about the number on the scale. The scale is always a snap shot of what happened two weeks ago. Think about it. Aside from water, which can fluctuate many pounds in a short period of time, in order for you to gain or lose weight, it requires time. The scale doesn’t tell you important information. Don’t sweat it. You are eating too much protein Protein is, probably, the most important macro, because it is essential (we cannot manufacture all the requisite amino acids) and it is required to build and rebuild al 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 >>

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 >>

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