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What Should My Macros Be On Keto?

How To: Get Started On The Ketogenic Diet

How To: Get Started On The Ketogenic Diet

Hey everyone! When I first started the ketogenic diet I did lots and lots of research, which I highly recommend for everyone to do. Below you will see all the resources I used and still use to have success with the ketogenic diet. To learn more about my journey, tips, advice, and over 100 EASY low carb recipes check out my first book, Simply Keto. Educate yourself Learn about how ketosis works, what foods to eat and other helpful advice. I highly recommend reading Keto in a Nutshell and Reddit’s FAQs which are both linked below from Reddit. Set up your macros by visiting to the Keto Calculator! Easily calculate your personalized macros here! (The keto calculator is also linked in the top menu on the homepage, so feel free to revisit it anytime for easy calculations!) Remember, the macros you calculate will be a starting point. Feel free to make adjustments as needed to find what works best for you! Food Diary – Tracking Macros Sign up/Log in to MyFitnessPal (aka MFP – which is FREE!) You can also use LoseIt, but I really love MFP! Once logged in, click on goals, then customize and use your personal macros from the Keto Calculator to update your new goals! While you are logged in to MFP, go to community, and groups and find the Keto group! Having a support system is a HUGE benefit. There are lots of people there willing to help keep you on track and encourage you, so add some Keto friends! You will also get to see what other people are eating and get some great meal ideas. You can change your diary settings to friends only or public if you want to share your food logs. (I HIGHLY recommend sharing your food logs because it holds you accountable!) Log your food every day. I absolutely hated logging at first but after two weeks I got used to it. MFP has a barcode scan Continue reading >>

Macro Tracking Changes, Ketogenic Mode, & Body Snapshots

Macro Tracking Changes, Ketogenic Mode, & Body Snapshots

Today we have a few changes to the dynamic macronutrients feature. These changes are on the web version only, but will be rolled out in the mobile apps as well in their next updates. We’ve had the dynamic macronutrient targets feature for a long time, which lets you set and display preferred macronutrient ratio target. However, the macro targets have always been computed off of a fixed calorie target (the yellow bar). Today, we are changing this to also be dynamically derived from your energy expenditure (calories burned) and your weight goal. This is more in line with what people expect, and the old behaviour has caused a lot of confusion for people. If you stubbornly prefer it the old way, we can help you override it if you email our support. Ketogenic diets are becoming extremely popular. We’ve added some specific improvements for people following a nutritional ketosis diet. In the macronutrient settings, if you select the ‘Ketogenic’ option, now, instead of the previous fixed ratios, we dynamically calculate your maximum ketogenic protein and carbohydrate limits based on your lean body mass and exercise levels. Anything remaining, gets assigned to fats. We offer three ketogenic diet presets: Rigorous, Moderate, and Relaxed, as well as an option to choose custom values. You can now hover your cursor over the macronutrient bars to see the top contributors to that macronutrient in your diary. This is especially helpful on a strict ketogenic diet where it can be critical to figure out what foods might be tipping you over your carbohydrate and protein limits. In ketogenic mode, we also add some buttons next to the targets for easy logging of blood glucose and ketone measurements. Body Snapshots Under the trends tab we have added a new ‘Snapshots’ section wher 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 >>

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

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 >>

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 >>

That’s A Lot Of Fat!! – Calculating Macros On A Ketogenic Diet

That’s A Lot Of Fat!! – Calculating Macros On A Ketogenic Diet

Recently, I have been tracking my keto diet, because I have reached a plateau and wanted to double check that all of my numbers are in line. While looking at my macro numbers and calculating the percentages, I realized, “this is kind of tricky…” I decided to write this article to try to better explain what macros are, and how to track and calculate macro percentages in your keto diet. I don’t often recommend tracking your macros closely unless you are just starting keto or have reached a plateau, basically because the keto lifestyle should be relatively simple to maintain. I find that tracking can be quite a chore and deters many people from trying various weight loss methods. However, there are times when tracking can really help point out problem areas and reasons behind a stall in weight loss. I talk more about plateaus in this article. First of all, let’s define what “macros” are and how to track them. Macro is short for macronutrients, which include proteins, fats and carbohydrates, and are the bulk of the food that you eat. On keto, most people calculate net carbohydrates, which are the total carb grams minus the total fiber grams in a food. Macros are listed in gram measurements on the nutritional information of any packaged foods. Non-packaged foods’ nutritional information, such as meats and vegetables, can be easily obtained via the internet. For example, this is the nutritional information for an avocado that I have easily acquired from Google. Now that you are able to track nutritional macros, let’s go over how to calculate macro percentages. Ketogenic diets are defined by approximately 75% fat, 20% protein and 5% carbs of your caloric intake. However, it’s important to recognize how many calories each macro gram contains. For example, a Continue reading >>

Macro Calculator

Macro Calculator

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

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 >>

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 >>

What Are Macros? What They Are & How To Calculate

What Are Macros? What They Are & How To Calculate

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

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 >>

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 >>

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 >>

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 >>

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