Macronutrients and the Ketogenic Diet

Macronutrients and the Ketogenic Diet

The three main macronutrients that are relatable to a keto diet are fats, proteins, and carbohydrates. All three of these nutrients have different effects on ketosis because of how our body digests and metabolizes them.Fats are 90% ketogenic and 10% anti-ketogenic, due to the small amount of glucose that is released in the conversion of triglycerides into usable energy. Proteins are roughly ~46% ketogenic and 58% anti-ketogenic since insulin levels usually rise in response to the ...

Keto Calculator

Keto Calculator

Starting on a ketogenic diet? Let's calculate how much you should eat. We use the information you put in to create an accurate keto nutrition profile for you.How do I use your calculator to get my macros?Why do you need my gender/age/height/weight?Why do you need my body fat percentage?Why do you need to know my activity level?What is a deficit/surplus?Why should I eat so few carbs?How much protein should I be eating?I'm not sure about my macros, are they ...

Cyclical Ketogenic Diet: An In-depth Look

Cyclical Ketogenic Diet: An In-depth Look

To follow a ketogenic diet properly, you must restrict daily carbohydrates to around 20-30g of net carbs. This simple rule should be followed by everyone who is on a ketogenic diet, but there is one exception — athletes.By "athletes" I mean anyone who is doing high-intensity type training multiple times a week. During high-intensity exercise, the body relies on glucose for fuel rather than fat.To provide our muscles with the sugar they need to perform high-intensity training, we must ...

Targeted Ketogenic Diet: An In-depth Look

Targeted Ketogenic Diet: An In-depth Look

The Targeted Ketogenic Diet (TKD), simply put, is nothing more than a regular keto diet – with the exception of eating carbs around your workout times. That means any day you exercise, you will be consuming carbohydrates.If your goal is still fat loss, make sure to include the extra calories from the carbs in your calorie total for that day. This means that fewer fats should be consumed on these days.The TKD is meant for people who exercise regularly at high-intensities or for extended ...

The 3 Ketogenic Diets Explained: SKD, CKD & TKD

The 3 Ketogenic Diets Explained: SKD, CKD & TKD

Depending on your goals and activity levels, you may need to experiment with different variations of the ketogenic diet to get the best results.If you train at high-intensities regularly, for example, you may struggle to keep up with your workouts after you start restricting carbs. In this case, it may better for you to use carbs as a tool to boost your performance, and the best way to do this is by using a cyclical ketogenic diet or a targeted ketogenic diet.However, before we find out ...

Hello World. My Journey From 350 Pounds to 190.

Hello World. My Journey From 350 Pounds to 190.

Where I Am Now Let's first start out with some basics. Now some of this may seem like unnecessary information but comparing it to my past, it's meaningful but that'll become more apparent as you keep reading.I currently sit at 190 pounds and have been at this weight for about a year now. I am 6'4 and have about 9.5% body fat. I lead a pretty active lifestyle in comparison to what it used to be. I frequent the gym 3-4 a week, go out to social gatherings another 2-3 times a week and work 5 ...

Butter Paneer Chicken Curry

Butter Paneer Chicken Curry

I've always been a lover of curry, but this one really had me excited about trying something new. I rarely experiment with new flavors anymore, but this was the first time I was trying paneer. It is fantastic!If I had to describe paneer, I'd say it's very creamy and rich, and really added a good texture to the curry.If you have the wiggle room, you can add an onion to this - I have done it before and it adds a nice sweet note to it, along with a texture boost.Photos courtesy ...

Beanless Low Carb Chili Con Carne

Beanless Low Carb Chili Con Carne

Most people have a chili recipe that they use weekly and cook in big batches. Well, this one is mine!It's tasty, full of flavor, and lasts great in the fridge. Every time I make this I have lunch and dinner done for me for at least a couple of days ahead of time.You can even freeze it and microwave it if you're in a pinch for something fast and convenient. I've tried a number of low carb chili and this one turned out to be my favorite. Not many use curry powder, but I am a huge fan of ...

Asian Inspired Keto Pork Chops

Asian Inspired Keto Pork Chops

Packed full of flavors with a pinch of sweet, these Asian inspired pork chops will be a tasty addition to any dinner.I found this recipe in an old cookbook and adapted it to the keto diet. I wasn't as pleased with it as I could have been - I think it could gain some nice flavor and sweetness from adding ginger. If I ever do that, I will update this recipe for you all.I paired it up with a "sweet and hot" sauce made from Sambal chili paste and some sugar free ketchup. I also added in ...

Crisp Garlic Parmesan Green Beans

Crisp Garlic Parmesan Green Beans

This is one of my favorite sides to make, it pretty much goes with anything you want to eat. For one, I just love green beans - but when you add butter, garlic and Parmesan it makes it irresistible.These garlic parmesan green beans are seriously tasty, they'll leave your plate just as fast as they touch it! I like the crunchy texture, so I don't fully cook my beans when I'm steaming them.You might be asking "How do I choose my beans at the store?" Easy! Take your time to pick the ...