{"id":1912,"date":"2017-04-03T22:50:35","date_gmt":"2017-04-04T05:50:35","guid":{"rendered":"http:\/\/www.fibergeek.com\/resultstypical\/?page_id=1912"},"modified":"2017-04-03T22:50:35","modified_gmt":"2017-04-04T05:50:35","slug":"keto","status":"publish","type":"page","link":"https:\/\/www.fibergeek.com\/resultstypical\/keto\/","title":{"rendered":"Keto"},"content":{"rendered":"

This is all anecdotal, my opinion and based on what has worked for me. I’m a software engineer, not a nutritionist. You’re free to disagree with me and it’s highly possible that what works for me may not work for you.
\nHow to start:<\/strong>
\nFigure out your calorie goal (ie, how many calories does it take to maintain your current weight, how many to lose 1 lb\/wk, 2 lb\/wk) (for figuring calories I like the calculator here: http:\/\/www.mydreamshape.com\/keto-calculator\/).
\nFigure out your body fat % (visual guide: https:\/\/ketogains.com\/2015\/09\/how-to-estimate-your-body-fat-percentage-bf\/)
\nFigure out your protein gram minimum (Good to start at 0.8*lean muscle mass in lbs = grams of protein)(Aim for at or above this to preserve muscle mass and prevent hair loss)
\nFigure out the rest of your macros (1g fat = 9 calories, 1g protein or carb=4 calories. Normally start at ~20g carb, protein you figured above and then eat fat to fullness without going over your calorie goal amount. If you\u2019re not hungry, stop eating. I don\u2019t care if you\u2019re not at your macro percent and still have calories left for the day, just stop.)(I like the calculator linked above, otheres prefer the ketogains calculator).
\nAim to drink at least 48-72oz of water per day. More is better.
\nBecause you’re drinking so much water (and for other reasons) your electrolytes (sodium, magnesium and potassium) may get out of whack. Be liberal with your salt, and consider adding no-salt and\/or supplements especially if you suffer from keto flu or frequent leg cramps.
\nStalls will happen. They’re normal. Don’t panic. Trust the process.<\/p>\n

What is Keto:<\/strong>
\nLow Carb, High Fat, Medium Protein, lots of water.
\n\"proteincarbfat\"<\/a><\/p>\n

Figure out your macros and calorie limit.
\nI like the calculator here: http:\/\/www.mydreamshape.com\/keto-calculator\/<\/a>
\nOr here: http:\/\/ketodietapp.com\/Blog\/page\/KetoDiet-Buddy<\/a><\/p>\n

My personal rules:
\nKeep your carbs down (I aim for 40g net carbs max, 25g or less goal)(Net carbs is carbs – fiber),
\nEat protein based on your lean body mass (0.7g protein \/ lb of lean body mass) ( I aim for 60-80g),
\nthen eat fat to fullness.<\/p>\n

If you’re not hungry, stop eating. I don’t care if you’re not at your macro percent and still have calories left for the day, just stop.
\nAbove ground leafy veggies are good. Veggies look like a lot of carbs until you remove the fiber. This is #keto, not Atkins. Eat your veggies.
\nUse Intermittent Fasting as it fits with your life. For me this means M-F I’m not eating breakfast getting more “fasting” time for fat processing.
\nThis is a way of life, not a diet. Diets are temporary. You are on a diet or cheating on your diet. Once you go off the diet and back to “regular” eating you gain back everything you got rid of. Keto is a change to your way of eating. If you go back you backslide.<\/p>\n

I highly recommend MyFitnessPal for tracking and attagirls. It’s free.
\nhttp:\/\/www.myfitnesspal.com\/nibuca<\/a>
\nOnce logged in, click on goals, then customize and use your personal macros from the Keto Calculator to update your new goals! <\/p>\n

MFP Hints:
\n – Foods are entered by Joe Public so be skeptical about their values. If a food seems odd, find a different entry to use.
\n – Update your settings to make your diary “friend” or “Public” accessible to keep yourself accountable.
\n – Scan your vitamins and save them as a meal. Then record the for the same meal everyday. It serves as a reminder to take your pills. I add mine to “second breakfast”.
\n – you can rename\/add meals in settings.
\n – Add https:\/\/github.com\/Surye\/mfp-keto-userscript<\/a> to show net carbs on the desktop version.<\/p>\n

FB Keto Groups:
\nketo for grown ups and poop<\/a> Medium traffic group good info, decent folks. Highly recommend.
\nAdapting to Keto<\/a> High traffic group. Militant Keto. Lots of recipes and helpful advice. Also a lot of strict adherence to rules (no cheating, no sugar ever, no wheat ever, etc). Lurk for the recipes, roll your eyes at the militant mods.
\nKeto Recipes<\/a> Low traffic group. Not as many recipes as I’d like.<\/p>\n

\"low-carb-guide-edited-3-800x392\"<\/a><\/p>\n

What is Ketosis?
\nke\u00b7to\u00b7sis
\nk\u0113\u02c8t\u014ds\u0259s\/
\nnoun MEDICINE
\na metabolic state characterized by raised levels of ketone bodies in the body tissues, which is typically pathological in conditions such as diabetes, or may be the consequence of a diet that is very low in carbohydrates.
\nhttps:\/\/www.dietdoctor.com\/low-carb\/ketosis<\/a><\/p>\n

What are ketones?
\nKetone is the exhaust created when the body is processing fat for fuel.<\/p>\n

Intermittant Fasting
\nhttp:\/\/burnfatnotsugar.com\/intermittent-fasting.html<\/a>
\nhttps:\/\/idmprogram.com\/power-comparison-fasting-vs-low-carb-fasting-26\/<\/a><\/p>\n

Ketosis vs Fat Adapted
\nhttp:\/\/www.tuitnutrition.com\/2016\/01\/dont-be-a-ketard1.html<\/a><\/p>\n

Other links:
\nEating less does not make you skinny<\/a>
\nLong-term effects of a ketogenic diet in obese patients<\/a> scientific paper.
\nNot losing weight on low carb ketogenic diet<\/a>
\nTechnical discussion of fasting vs fed state and how glucose works<\/a><\/p>\n

\"glucosecarb-protein-fat\"<\/a>
\nEating carbs\/protein raises your glucose.
\nYour body can either use glucose for energy or store it as fat.
\nIf you have glucose in excess of your energy needs your body responds by adding the hormone insulin to your blood.
\nInsulin instructs your fat cells to take in the excess glucose and store it as fat.<\/p>\n

IDM: The Fed and Fasted State<\/a>
\nThere are really two different places where our body can obtain energy
\n1. food
\n2. Stored food energy (glycogen in liver, or body fat)
\nYou can only get energy from one or the other, but not both at the same time.<\/p>\n

When you eat, and your glucose is spiked and you have insulin in your system, your body cannot pull energy from fat stores.<\/p>\n

In order to pull energy from fat stores you need to be beyond the glucose\/insulin spike. This means leave large windows of no eating.. and not snacking.<\/p>\n

The dips in glucose (which follow the spike) are characterized by cravings. Normally for carby foods. Diminishing the glucose spike (by focusing on protein\/fat) also diminishes the cravings.<\/p>\n

Calorie cutting, while still keeping glucose\/insulin high by having lots of small means every day, causes the body to shift to a lower metabolic level so that it uses less calories (you feel tired, cold and your weight plateaus) . The fix for this is to get your body to spend lots of time in the fasting state and allow your body to use stored energy instead of relying on food energy.<\/p>\n

It’s possible to do this on a high carb diet. This just means that the “fasted” times will also be accompanied by HUGE cravings making it harder to stick to the plan of not eating. Following a low carb diet will cut back on these cravings. <\/p>\n

James Smith July 22, 2017 The Unspoken Elements of Female Fat Loss<\/p>\n

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