Keto Basics
Keto Acronyms and Abbreviations
Macros = Macronutrients (Carbs, Fat & Protein)
AS = Artificial Sweetener
BF = Body Fat
BG = Blood Glucose
BMI = Body Mass Index
BMR = Basal Metabolic Rate
BP = Blood pressure
BPC = Bullet Proof Coffee
CO = Coconut Oil
EF = Egg Fast
EVOO = Extra virgin olive oil
ACV = Apple Cider Vinegar
FF= Fat Fast
GF = Grain Free
WOE = Way of Eating
WOL = Way of Life
FA = Fat Adapted
HF = High Fat
LCHF = Low Carb High Fat
MFP = MyFitnessPal
HWC = Heavy Whipping Cream
IF = Intermittent Fast
IIFYM = If it fits your macros
IMO= In My Opinion
IR = Insulin Resistance
HIIT = High Intensity Interval Training
KCKO = Keep Calm and Keto On
T1D = Type 1 Diabetes
T2D =Type 2 Diabetes
I recommend downloading the app: MyFitnessPal to track your macros
A huge important thing to remember about net carbs is:
Carbs - Fiber = net carbs
Carbs - Sugar Alcohol = net carbs
Carbs - Fiber - Sugar Alcohol = net carbs
Sugar Alcohol is NOT the same thing as Sugar (so you're not subtracting your sugar count...you try to stay away from sugar)
Bulletproof Coffee: https://www.youtube.com/watch?v=GfPJ2H9bht4&t=6s
True keto is a way of eating where at least 70-75% of your daily intake is coming from good fat.
For someone just getting started, 20 grams of net carbs is a great target.
For a ketogenic diet, you will need to eat enough protein to preserve your lean body mass.
Here is a good macro calculator:
https://www.ruled.me/keto-calculator/
The best fat : protein : carb macros for weight loss are usually around:
70-72% fat : 20-23% protein : 5% carbohydrates
On a 1200 calorie diet, that would be:
864 calories from fat, 276 calories from protein, and 60 calories from carbohydrates... totaling:
96 grams of fat, 69 grams protein, and 15 grams net carbs.
Now... you can go up to 20 net carbs if necessary, and fat can be anywhere from 75-95 grams per day... but stay in your calories!
ELECTROLYTES & KETO FLU
https://ketodietapp.com/…/Keto-flu-and-Sufficient-Intake-of…
PLATEAU/STALL
If you find yourself struggling to stay under on your calories or your hunger is out of control take a look at the foods you are eating and drinking.
FOOD ELIMINATION
If you find yourself stalling or not feeling the benefits of ketosis try eliminating some things that might be working against you.
-Dairy.
-Nuts.
-Added fats to beverages.
INTERMITTENT FASTING
http://burnfatnotsugar.com/intermittent-fasting.html
CALORIE DEFICIT
https://tdeecalculator.net/
CARBS
-The "norm" for most ketoers is 20g or LESS of NET CARBS (unless you have a medical reason to go higher), you want to do your best to make those carbs count by eating keto friendly foods.
-I stick to 20g-30g per day (and I don't hate myself if I go over).
LOW CARBS
HIGH FAT
MODERATE PROTEIN
Macros = Macronutrients (Carbs, Fat & Protein)
AS = Artificial Sweetener
BF = Body Fat
BG = Blood Glucose
BMI = Body Mass Index
BMR = Basal Metabolic Rate
BP = Blood pressure
BPC = Bullet Proof Coffee
CO = Coconut Oil
EF = Egg Fast
EVOO = Extra virgin olive oil
ACV = Apple Cider Vinegar
FF= Fat Fast
GF = Grain Free
WOE = Way of Eating
WOL = Way of Life
FA = Fat Adapted
HF = High Fat
LCHF = Low Carb High Fat
MFP = MyFitnessPal
HWC = Heavy Whipping Cream
IF = Intermittent Fast
IIFYM = If it fits your macros
IMO= In My Opinion
IR = Insulin Resistance
HIIT = High Intensity Interval Training
KCKO = Keep Calm and Keto On
T1D = Type 1 Diabetes
T2D =Type 2 Diabetes
I recommend downloading the app: MyFitnessPal to track your macros
A huge important thing to remember about net carbs is:
Carbs - Fiber = net carbs
Carbs - Sugar Alcohol = net carbs
Carbs - Fiber - Sugar Alcohol = net carbs
Sugar Alcohol is NOT the same thing as Sugar (so you're not subtracting your sugar count...you try to stay away from sugar)
Bulletproof Coffee: https://www.youtube.com/watch?v=GfPJ2H9bht4&t=6s
True keto is a way of eating where at least 70-75% of your daily intake is coming from good fat.
For someone just getting started, 20 grams of net carbs is a great target.
For a ketogenic diet, you will need to eat enough protein to preserve your lean body mass.
Here is a good macro calculator:
https://www.ruled.me/keto-calculator/
The best fat : protein : carb macros for weight loss are usually around:
70-72% fat : 20-23% protein : 5% carbohydrates
On a 1200 calorie diet, that would be:
864 calories from fat, 276 calories from protein, and 60 calories from carbohydrates... totaling:
96 grams of fat, 69 grams protein, and 15 grams net carbs.
Now... you can go up to 20 net carbs if necessary, and fat can be anywhere from 75-95 grams per day... but stay in your calories!
ELECTROLYTES & KETO FLU
https://ketodietapp.com/…/Keto-flu-and-Sufficient-Intake-of…
PLATEAU/STALL
If you find yourself struggling to stay under on your calories or your hunger is out of control take a look at the foods you are eating and drinking.
FOOD ELIMINATION
If you find yourself stalling or not feeling the benefits of ketosis try eliminating some things that might be working against you.
-Dairy.
-Nuts.
-Added fats to beverages.
INTERMITTENT FASTING
http://burnfatnotsugar.com/intermittent-fasting.html
CALORIE DEFICIT
https://tdeecalculator.net/
CARBS
-The "norm" for most ketoers is 20g or LESS of NET CARBS (unless you have a medical reason to go higher), you want to do your best to make those carbs count by eating keto friendly foods.
-I stick to 20g-30g per day (and I don't hate myself if I go over).
LOW CARBS
HIGH FAT
MODERATE PROTEIN
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