![]() ![]() ![]() You’ll also input your body fat percentage into the Cronometer app which you’ll want to use in the beginning until you get the hang of how much you can eat, and of what. Knowing your body fat percentage lets you figure out how much protein you need to eat. There are online calculators that can do all the math for you, but if you want to do the math yourself, that’s what we’ll do right now below. The important thing is to stop eating a bunch of carbs all day and to start eating way more fat and make sure you’re getting enough protein. Start by eyeballing your body fat percentage and your weight, then use those numbers to find your initial macronutrient targets. You’ll then adjust your initial set of macro target numbers based off experimentation and your ketone test results. The most simple way to figure it all out is to test. At lower carbohydrate and protein intakes, the percentage of calories coming from fat increases even if the amount does not change.” ![]() “One person might maintain serum beta-hydroxybutyrate levels above 1.0 millimolar consistently when consuming 60 grams of carbohydrate and 110 grams of protein daily, while another may need to limit carbohydrates and protein to 25 grams and 80 grams per day, respectively, in order to achieve the same blood ketone levels. I’m half and half, hence the importance of testing to find out.įrom Keto Clarity, a book I highly recommend if you take this keto stuff seriously : Where are your ancestors from? If you hail from an equatorial region, perhaps you’ll handle more carbs versus someone with their ancestry in Northern Europe. ![]() If you’re an athlete, your body might want more carbs and protein while still keeping you in ketosis.There are general rules, like 5-10% of your day’s calories to come from carbs, and around 15% from protein, but everyone is unique and will require different numbers.įrom your “nutritional type” to your activity level, there are various factors to consider. Testing for ketosis is important because the ketogenic diet is not one-size-fits-all. It’s like a pregnancy test, but instead of a little baby, it tests for acetoacetate (not BHB or acetone). Urine strips are the third and least reliable method.To learn more about how breath testing works, here is an informative presentation from Michel Lundell, the creator of Ketonix. Acetone levels are in line with how much BHB you have in your blood, so this is the second best option as far as accuracy. Breath Ketone analyzers like the Ketonix, test for acetone levels in your breath.The Ketonix breath ketone analyzer is a cheaper long-term solution. It doesn’t come with glucose or ketone strips so you’ll have to pick those up separately (these are affiliate links). Abbott’s Precision Xtra is a solid option. Blood testers monitor how much beta-hydroxybutyrate you have in your blood.Once you have your macro targets, you’ll need to stock up on the essential keto foods and get a ketone tester. Even if you have a meal plan made up for you, you still need to come up with your personal macronutrient numbers: protein, carbohydrate, fat. If you’re like me, you are a creature of habit, and will soon turn to the same handful of meals on any given day throughout the week. It becomes automated once you’re in the groove and have put your go-to keto foods/recipes and their macronutrients saved. Logging food is a bit laborious, but I found it fun and educational. Any preferred macronutrient tracking method will work, but Cronometer is the only one I’ve used and it’s great.Īny other macronutrient tracking app, tool or method will work, but Cronometer is the one I prefer to log and track with. It’s a 1-time $3.99 payment I believe, and fully worth it. To get started with your ketogenic diet macros, it’s a good idea to first put the Cronometer app on your phone or computer to track what you eat. ![]()
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