Keto Lifestyle

Where to start?

New to keto?

The ketogenic diet is a high-fat, protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis. Resource: Wikipedia

What is the Keto Diet?

Turns your body into a naturally fat burning machine.

Keto vs Low Carb Diet

It depends on your goals and which is right for you.

What is Ketosis?

Ketosis is a metabolic state for your body to burn fat.

Keto Snacks

Need a little something to snack on? These keto friendly snacks won’t throw you out of ketosis.

Sample 1 Week Keto Meal Plan

Typical week of meals for me.  I mix it up with different recipes that I find and test.

What can you eat on a keto diet?

Here is a basic guideline that I follow when choosing my meals. There is alot you can eat, this is just a guideline.

KETO CALCULATOR

Use this as a guide to find out what you need to accomplish to reach your goals.

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%