I am a member of three on-line “keto communities”, as well as blogging about ketogenic diets myself:
- The Ketogenic Diet Facebook group (closed group, but you can ask to join)
- Ketogenic Dieters Facebook Group (Open Group)
- Mark Maunder’s Basic Ketogenic Diet blog post
A frequent question in these communities is “what should I eat?” This question might mean “what proportion of carbs, proteins, and fats should I eat?” It might mean “what actual foods can I eat, and in what quantities?” In every case the answer is always “it depends …” which is highly frustrating for the person asking the question.
There are some calculators out there, but quite a few people, especially those less confident as computer users, or less confident with math (or both) have had trouble using them. This blog post intends to help!
At the moment it is only talking about one calculator, Martin Ankerl‘s Keto Calculator: http://keto-calculator.ankerl.com/. This video should explain all. Below are some links that you might find helpful. Some notes appear as the video runs: you will find them easier to read if you make the video full screen (click the icon in the bottom right of the video).
kcal or kilo-calories. It’s all very confusing, but a calorie is the amount of heat that it takes to warm up one cc of water by one degree centigrade. A Calorie (with a capital “C”), also known as a kilo-calorie (kcal) is what nutritionists use, and most people just lose the “k” and don’t bother with the capital “C”. So, if you see kcal or kilo-calorie, just know that that is what dieters call a “calorie”. Summary: don’t worry: ignore the “k”!
Basic Metabolic Rate: The energy it takes to stay alive without losing or gaining weight.
Lean Body Mass: How heavy you would be if you had no body fat. Note: if you had NO body fat, you would be dead! You always need some, just to stay alive.
Body Fat Percentage: What percentage of your weight is body fat. There are various ways of measuring it. Many fancy modern bathroom scales will do it for you, if you just step on in bare feet. Pictures on the left for USA, on the right for UK.
A simpler method is to look at pictures of people, labelled with their body fat, and pick out the nearest to you. There is a good set of body-fat pictures here.
MFP: My Fitness Pal — software to help you keep a food and exercise log, and work out what you have eaten in terms of carbs, protein and fats. (It’s free!) Go to their home page, scroll down a little and watch the video. I am not going to create a MyFitnessPal “how to” video, because there are dozens on You Tube. Here’s one I picked at random:
That’s it for now: I will be adding a tutorial on http://www.eatthismuch.com/ a little later.
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