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What Should My Macros Be On Keto?

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 Percentage

Keto Macros Percentage

Get toned and lean But I don't understand why should I consume so much fat if I am trying to cut fat. Get Your Personalized Keto Macros for Weight Loss or Maintenance. ... concept of macros is important for the keto diet because you need to find ... with a 30% body fat percentage. keto macros = 60% fat / 5-10% carbs / 70-75% protein anything else? Great for losing weight, maintaining or gaining muscle. Here you were thinking this Keto thing was supposed to be simple a A simplistic and straightforward keto calculator to easily help determine your personal macros, and help you get started on the Ketogenic Diet! This site calculates your perfect macros for the ketogenic diet. You are on this page like so many of our weight loss clients because you just asked yourself What are my macros? Well formulated keto macros prevent loss of muscle mass while accelerating fat burn. Learn how to do this with simple math. Macros? What Are Macros? What They Are & How to Calculate. I started Keto yesterday. Low Carbs Lifestyle and Recipes. In order to do a ketogenic diet, you must find your macronutrient ratios. Calculate macros based on age, activity level, BMR, TDEE, and current weight. by Rails application by Nelson Burton. Keto calculator - simple low carb macro calculator to know your recommended caloric intake by macros! Get into ketosis fast & start reaping the fat burning benefits with this FREE 7 day keto diet menu plan, ... keto flu. It can sometimes be hard to know the fat, protein and carbohydrates percentage when you are new to a low carb diet like keto, paleo or LCHF. keto macros = 60% fat / 5-10% carbs / 70-75% protein anything else? ... keto & paleo living. ... Keto Calculator for macros - by martinus; ... yet the percentage is 26% higher. What kind of alien planet have yo Continue reading >>

Eating “keto” Part I: Macronutrient Ratios For Ketosis

Eating “keto” Part I: Macronutrient Ratios For Ketosis

If you are new to Keto Sister, then welcome. In my series titled Keto Basics, I have explained so far how ketogenic (keto) diets came into being and why the body prefers to be fueled by ketones (fat) rather than fueled by glucose (carbs). This next post will cover the basics for eating keto. A study that was published in Endocrinology and Metabolism (2011) fed rats various macronutrient ratios of a high fat, low carb ketogenic diet to compare the effects of diet on ketosis. In simple terms, they fed rats three different high fat diets that differed by the amount of fats, protein and carbohydrates calories. Those rats who received 75% of calories from fats and 10% from protein were in deeper ketosis than those fed either 65% fat/20% protein or 55% fat/30% protein. As I discussed in the last post, the body fuels its activities with either glucose or ketones. In the absence of one, it must use the other. Thus, all three groups were fed a high fat diet, which means that they used ketones in place of glucose to some extent. This begs the question: is being in “deep ketosis” the primary goal of eating a ketogenic diet? The answer is that it depends on your ultimate goals. When I started my ketogenic journey on June 1, 2015, I did everything in my power to maintain high levels of blood ketones. Using a glucometer, one can test blood ketone levels. I thought that the higher amount of ketones I found when I tested (up to about 4.0 mmol/L), the “better” my ketosis was. I wanted to help my body heal from its history of postpartum hormonal imbalance (which I will write about in a future post). But like almost everyone who finds low carb living, I also wanted to drop the extra body fat I was still carrying from my pregnancies. Keto calculators told me that I needed to limit 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 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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

The Definitive Guide To The Ketogenic Diet

The Definitive Guide To The Ketogenic Diet

If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>

Keto Calculator – Low Carb Macro Calculator

Keto Calculator – Low Carb Macro Calculator

Are you eating a low carb or ketogenic diet or want to start? Perfect! We’re going to guide you through the steps you need to take to figure out how much you should be eating depending on your goals! This is a highly individualized macro calculator and will be tailored to you and only you! Using this Macro Calculator Knowing how many calories you need to eat as well as your macronutrient numbers is important for your success in weight loss or weight gain goals! Generally, you want to keep below 50 grams of carbs to stay in ketosis, but how about your fat and protein? Use our macro calculator to find out exactly what your daily macronutrients and calorie intake should look like. After all, calories are not created equal! You can read more about Calories vs. Macros if you’re interested! Know your Body Fat Percentage To use this calculator you’ll need a rough estimate of your body fat percentage. This is important because the macro calculator uses your lean weight (total weight minus body fat) to calculate the macronutrients you need on a daily basis. Use our body fat percentage guide to understand how to get this number. Recommend to a friend: 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 >>

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 >>

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