Keto Calculator - My Dream Shape! 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 7. How To Use This Calculator. 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. Find Your Macros : Just enter the amount of calories that you previously calculated. Then you could just see your results right away. Customization. I've set this calculator to use 5% Carbs, 2. K /AK ration of 1. Feel free to change the numbers for your needs as this calculator is fully customizable. All you need to do is make sure that your K / AK (Ketogenic to Anti- Ketogenic) ratio *last line of the calculator* is over 1. Warning. Keep in mind that eating too much proteins, as I explain in details below the keto calculator, will produce glucose and will throw you out of Ketosis. Since everybody is made different, you can keep track of your results and know if you're in ketosis using keto strips. The theory used for this Keto Calculator. Some foods are ketogenic and some other food are anti- ketogenic. Carbohydrates are 1. Fats are 9. 0% Ketogenic, meaning 1. Proteins are 4. 6% Ketogenic and 5. Keep in mind that although the Ketogenic Diet ratio is absolutely required for the induction of the Ketogenic diet, but is not as important for the general dieting populatation. The formula : Sources : Withrow CD. The ketogenic diet: mechanism of anticonvulsant action. Adv Neurol(1. 98. Yes, that means that you're peeing fat! Now that you know what you precisely need to eat daily, you can follow my guide on how to count your calories daily : Guide : How To Count Your Calories. Take a look at the Ketogenic Diet section of this website. The Real Ketogenic Diet 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. Calorie Per Day High Protein Diet. While low- calorie, high- protein diets can assist with weight loss, you can go too low. A 1,0. 00- calorie diet is lower than the minimum recommended amount of calories both women and men should eat per day for optimal nutrition and energy. For some people, a high- protein diet plan may not be healthy. Before going on a 1,0. A high- protein diet recommends getting 3. For a 1,0. 00- calorie plan, this is at least 3. When consuming just 1,0. Each of these meals should contain between 1. You still want to eat some carbohydrates for energy and fats for hormone production and vitamin absorption. The Institute of Medicine recommends consuming a minimum of 4. Choose healthy carbohydrates such as fruits, vegetables and dairy which provide vitamins and minerals as well as fiber. You should choose unsaturated fats, found in nuts, avocados, plant oils and fatty fish, to meet your fat requirement without raising your risk of heart disease. Most adult women need a minimum of 1,2. If you are able to sustain a 1,0. Even though protein can help you feel fuller for longer, a 1,0. Get Results With My FREE 4-Week Training Program For Women. Click the button below, and get a free 4-week training program to help you build muscle, and lose fat. Learn how to lose two pounds per week naturally and keep it off permanently. That's 100 lbs in one year! Are you an ectomorph, mesomorph, or endomorph? Find out what each somatype is, and how you should be eating for your body type. Zig-Zag Calorie Cycling Diet To Get Ripped. By: Paul Lucas Zig zagging calories for fat loss is awesome! Been doing it for a long time now, I got from 35% bodyfat to. A meal plan with 9. Have a glass of skim milk alongside. For dinner, broil 2 oz. Your snack might consist of 2 oz. Food provides energy that comes in the form of calories (or kilocalories). All foods provide calories, whether they have a nutrition label or not, and it. You can use an app on your phone or computer. Even if you don't consistently use a calorie counter, it. Knowledge is power, after all. Start by reviewing nutrition labels. If you have your phone handy you can easily search for the food. Many calorie counter apps also allow you to scan a food's barcode to easily locate its nutrition facts label. In addition to calories, labels provide valuable information about what's in your food, so it's crucial that you understand how to read them. And make sure to follow the do. The truth is that the number varies person- to- person based on age, gender, activity level, daily calories burned, and weight goals. Enter your information into a daily calorie goal calculator to find out, then use a calorie counter to track your food intake and see if you're meeting your goal. How Many Calories Are in Carbs, Proteins, Fats, and Alcohol? Some foods contain more calories than others, and it often depends on the macronutrient content of the food. In general, foods are made up of carbohydrates, proteins, and fats, each of which provide a different number of calories: Carbohydrates provide 4 calories per gram. Proteins provide 4 calories per gram. Fats provide 9 calories per gram. If you. After a few drinks, the calories in your favorite alcoholic drinks can really stack up. Make a few portion size mistakes or eat a meal too high in dietary fat and you may be consuming more calories than you realize. Are All Calories the Same? Understanding Calories vs. Quality of Diet. Does it matter where your calories come from? Is it better to get most of your calories from protein, or eat fewer calories from carbs? Experts have argued on this topic for some time, but the answer is simple: a calorie is just a calorie when it comes to counting the numbers, but the different sources of calories can have different effects on your weight because of factors like satiety and effects on hormones. Bottom line: focus on eating a healthy, balanced diet full of fruits and vegetables, whole grains, and lean proteins to get the most benefit. Are Nutrition Facts Labels Accurate? We. The numbers we see are merely estimates. A Beginner's Guide To Losing Body Fat! The answer is to make healthy lifestyle changes you can live with. The purpose of this article is to give the beginner a simple, uncomplicated approach to eating and exercising with the goal of losing body fat. A beginner is defined as someone with 2- 4 months training experience, or someone who's been training longer but feels they haven't been making good progress. Want to lose body fat? The first thing I'm going to tell you is, don't go on a diet. That's right, going on a diet is the biggest mistake you can make. Why? Because most diets are not based on sound nutritional principles, are hard to follow, and most of all, make no long term provision for maintaining your weight loss. In other words, when you go on a diet, you eventually go off the diet and do what? Go right back to the eating habits that caused the weight gain in the first place. Besides, some of these diet ideas are way out there. How many of you have heard the ? And of course, getting that . Please. Before we go further, let me define something. There's a definite difference between losing weight and losing fat. Most people don't understand that to lose weight means to lose muscle, water and fat. That's not what we want. What we want is to lose fat and keep the muscle. Muscle requires more calories to maintain it, and that means a better supported metabolism, so there's a definite advantage to building more muscle. So if going on a diet doesn't work, what does? The answer is to make healthy lifestyle changes you can live with. This refers to both your eating habits and your activity level. Right off the bat, you want to dramatically decrease your sugar, or simple carb intake, and your fat intake. High protein, moderate carb (mostly slow or complex carbs), and low fat is the way to go. As well, you want to eat 5- 6 small meals a day, not 3 big ones (or worse yet, starve yourself on 1- 2 meals). You also have to add a cardio program. Fat loss is not only a function of calories in/calories out but also the type of calories and the timing of those calories and you must be burning more calories through physical activity than you are taking in. Food Serves A Very Functional Purpose. It's not here just for taste, although most people see taste as the sole point. Many of us, myself included, grew up eating nothing but junk and never knowing anything about nutrition. I never heard the terms . And in those days, they didn't have nutrition panels on food labels. The food industry hasn't helped, look at what's out there - fast food, junk food, processed food, it's no wonder so many people have a hard time with their weight. The function of food is to supply energy and nutrients to the body, eating for taste is secondary. That doesn't mean you shouldn't enjoy the taste of what you eat, but an understanding of what you should eat will lead you to make better choices. Food consists of three macro nutrients: Your body, after water, is mostly made of protein. You require protein every day, it performs literally thousands of functions in the body. It does this in the form of different combinations of amino acids, the . Simple or sugary carbs have there place but for the most part you should eat complex or slow burning carbs. An important point about carbs and where the average person makes there mistake is that after you supply your energy needs, any excess carbs will be stored as fat. Think of this as similar to filling your car's gas tank - once the tank is full, if you keep pumping, you will have a lot of excess gas spilling out all over the place. Once your energy needs are met and you keep eating high carb meals, the excess . Most of us eat way to much fat, primarily the bad types of fat, such as saturated fat and trans fat. Proper food choices/quantities can take care of this problem. So by reducing sugar, fat and total calorie consumption, we can control the food part of the equation, we'll cover the exercise part in a bit. Goal Setting. Determining body fat percentage and total daily calorie requirements—setting reasonable goals as far as fat loss is essential. How much do you want to lose? Body Fat Percentage. Step 1 to doing this is to know how much fat you currently have. The next step is to determine your daily calorie needs. There are actually several formulas to figure this out but we'll use the following formula: For men, you'll need your weight and waist size for this. The one for women will follow. Men. Setting reasonable goals as far as fat loss is essential. Multiply your body weight by 1. Subtract this result from your first number, this is your lean body weight. The difference between this and your true body weight indicates how much fat you have. Women. For women, the formula is more complicated and is as follows: take five measurements—body weight, wrist circumference at the widest point, waist size at the navel, hip circumference at the widest point and forearm size at the widest point. Now do the following: Multiply body weight by . Add the result to 8. Divide your wrist size by 3. Multiply your waist size by . Multiply your hip size by . Multiply your forearm size by . Add results 2 and 3. Subtract result 4 from result 7. Subtract result 5 from result 8. Add result 6 and 9, this is your lean mass. Daily Calorie Needs. There are several formulas to determine your daily calorie needs, I suggest the following formula, which takes into account your metabolism and activity level. Here's what you do: Body weight x 1. Activity factor is determined like this: Metabolism level is determined like this: Here's an example for a 1. So you have a daily calorie total that should then be divided by 5- 6 to give you a idea of the calorie content of each meal. You don't have to count all your calories in all your food all the time. However, that is a very accurate approach, and in a very short time, you can know what you're taking in without writing everything down. Other systems have you using a predetermined portion size, like your palm or fist but this doesn't seem very accurate. This approach requires knowing the macro nutrient breakdown of the portion size. I suggest staying with a specific food list and counting calories for a week or two so you know where you stand and so you can easily make adjustments if you need to. As your meal planning becomes routine and you're working off a standard list of foods and you're at a certain calorie level, you no longer need to count calories, you'll know what and how much you should be eating at each meal. Macronutrients. Set up your macro nutrient proportions as follows: 5. Carb intake should be a little higher on weight training days to provide enough energy. On cardio days, you'll lose fat faster if you work out on an empty stomach (although a small protein shake isn't a bad idea). Any one who reads my articles know I talk a lot about the post- workout shake, this is the best time for simple carbs. On non- cardio days, you can start your day with some simple carbs as part of a protein shake or high protein meal. Protein Choices. Don't be afraid to eat whole eggs as most of the nutrients are in the yolk. Avoid processed meats, high fat meat and full fat dairy. Carb Choices. At this point, I'll make reference to the Glycemic Index, which is a measure of a food's ability to elevate blood sugar, and the Glycemic Load, which is the glycemic index of a food multiplied by it's carbohydrate content in grams, which tells you how much carbohydrate is in a food. In both cases, the lower the number, the better the carb choice. Best carb choices that are low on the GI scale are. Carb choices that are low on the GI scale include foods such as sweet potatoes, beans, and whole grain products. Fibrous carbs are a good choice because the body does not digest them, you can eat this type of food a lot and not have to worry about fat storage. As well, you can enjoy low/no fat, low/no sugar . Having said that, it is common to . Not to mention I personally would find it to hard to get strict again the next day. As for pre/post- workout shakes, I suggest a creatine drink during your workout, and a typical post workout shake afterwards: simple carbs and protein, 4. I suggest a small amount of protein, maybe 1. Within one hour, have whatever meal corresponds to that time of day. Exercise Guidelines: Weight Training and Cardio. Any routine involving both weights and cardio should be flexible enough to be adjustable to individual lifestyles. ROUTINE 1 1. 3 warm- up sets with a light weight for 1. Variation 1. Workout Variation. Replace straight sets with supersets. I like to alternate same muscle supersets one week with opposing muscle supersets the next. Depending on your metabolism and how much fat you have to lose, cardio can be added to your weight training days, weights first, cardio after. Length of cardio sessions: 2. So you're doing cardio at least 3 times a week, more if the need is there. These are splits are designed to fit in an active lifestyle. Cardio on non training days can be done when you have time but it's best to do it in the morning on an empty stomach. If that's not possible, do it later after dinner. Cardio done in the morning and after weights will burn fat for fuel as opposed to burning carbs. Cardio Technique. Interval training - this is a high intensity method of cardio that can allow you to use less time to get your sessions done in. It works like this - warm up at the cardio exercise of your choice at a moderate pace for about 2 minutes. Then speed up to a high level for about 1 minute, back off to a slow pace for 1 minute, then back up and so on. Allow a 2- 3 minute cool down at a slow pace at the end. The time spent doing this depends on how out of shape you are, you may only be able to handle 5- 1. Standard cardio tempo means you're moving at a brisk pace, a little winded but able to carry on a conversation if you had to. Conclusion. Well, that's it. Dedicate yourself to results and you won't be disappointed.
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