When it comes to embarking on a ketogenic diet, many individuals feel overwhelmed and unsure of whether they are doing it correctly. Questions like “How do I calculate my macros for ketosis?” or “What am I doing wrong?” often arise. If you’re in need of assistance with changing your diet, calculating your macros, and identifying what you need to do for success, follow the three steps outlined below to set yourself on the right path.
Step 1: Learn Your Macronutrients
Understanding the composition of your food is key to achieving ketosis. Start by using an app or a macronutrient book to track your daily intake. We recommend using the Cronometer app as it conveniently goes wherever you go. However, other apps like My Fitness Pal are also useful for counting macros. Regardless of the tool you choose, the goal remains the same: record the total net carbohydrates, protein, and fat grams you consume each day. This step is about learning what you eat on a regular basis, identifying patterns, and gaining a deeper understanding of your macros.
Step 2: Alter the Quantities of Foods You Eat
After a few weeks of tracking your macros, it’s time to make sense of the data. Create a grid pattern and write down the totals for each macronutrient category on a daily basis. Take a close look at the numbers and observe any patterns or trends. Did you consume too little fat, resulting in excessive hunger? Did you go overboard with protein, leading to weight gain or bloating? By examining your own macros, you can identify areas that need adjustment. If you find it challenging, don’t hesitate to seek guidance from your practitioner. Many successful patients bring their macros grid to every visit, enabling their practitioner to provide valuable insights and recommendations. Remember, counting macros is all about learning and taking control of your dietary choices to optimize your health.
Step 3: Measure Your Body’s Response
Now that you have a handle on your macros, it’s time to measure how your body responds to your dietary changes. This is where a ketone and glucose meter comes into play. We recommend using the Keto Mojo meter, and you can conveniently purchase it at NHCAA. Every night, two hours after your last meal (including water and supplements), measure your blood ketone and blood glucose levels. Record these measurements alongside your macros. To further analyze the data, learn how to calculate the Glucose Ketone Index (GKI) using the following formula: Glucose divided by 18.016 divided by Ketones = GKI.
Aim for a GKI between 0.7 and 8.0 as your initial goal. A GKI of 0.7-1.0 indicates true ketosis, which is beneficial for health concerns like seizures. In the range of 1.0-8.0, many patients experience positive results for mood stability, hormonal balance, and skin issues. If your GKI exceeds 8.0, you are no longer in ketosis, indicating the need to adjust your carb, protein, and fat intake. Other factors such as sleep, hormones, and overall health can also affect your ability to reach a state of ketosis. If you’re struggling to achieve a GKI of 0.7-1.0, bring a month’s worth of data to your practitioner to seek guidance. They may recommend incorporating intermittent fasting, high-carb days, the 5-day fasting-mimicking diet, a carnivore diet, nutritional supplements, or other variations to optimize your success.
By consistently implementing these three steps, you can make the most of your health program. Collect and present your data to your practitioner during your visits to receive personalized guidance and support. With effort and a willingness to learn, gather information, and make changes, you’ll establish sustainable and repeatable results on your ketogenic journey. Remember, knowledge is power, and taking control of your macros is the key to unlocking the full potential of your health.
As the summer heat intensifies, staying hydrated becomes increasingly important. Water is essential for our bodies, comprising around 60% of the average adult’s composition. However, questions often arise regarding the best practices for drinking clean water. In this Q&A guide, we will address common inquiries and provide insights into maintaining optimal hydration.
Q: Do I need a reverse osmosis water filter?
A: No, the ideal solution is a Berkey Water Filter. This filter is highly effective in removing impurities from tap water. Follow the maintenance instructions provided by Berkey for proper upkeep of the filter unit. You can also purchase Berkey water filters for your showerhead to enhance your bathing water.
Q: Is it necessary to drink alkaline water?
A: No, the pH level of water primarily affects the mouth, esophagus, and stomach as we consume it. Our stomach has the most acidic pH in the body, and drinking alkaline water to reduce acidity is unnecessary. In fact, it can impair digestion and hinder mineral breakdown and absorption.
Q: How can I ensure I’m drinking the best water?
A: Here are a few steps to enhance the quality of your water:
Purchase a Berkey Water Filter for your daily water consumption. If a Berkey is not within your budget, opt for distilled water instead.
Add minerals to your water:
- Include a pinch of Selena’s Naturally Vital Grey Mineral Blend Celtic Sea Salt in every glass of distilled water. This will replenish essential minerals without altering the taste significantly.
- Use Spectramin or Spectralyte, liquid mineral supplements, as directed by your practitioner.
Q: Why is adding minerals to water important?
A: Water can deplete our body of minerals, particularly when it is deficient in minerals itself. By adding minerals to your water, you help maintain proper mineral balance and promote optimal hydration.
Q: How much water should I drink daily?
A: The recommended intake varies from person to person. As an initial goal, aim to drink 50% of your body weight in ounces. For example, if you weigh 160 pounds, consume 80 ounces of water per day.
Q: Do beverages like juice, tea, or coffee count toward my daily water intake?
A: No, these beverages have different effects on hydration and should not be considered as substitutes for water. Juice is often high in sugar, while coffee and tea, although steeped in water, do not hydrate the body in the same way as water with minerals.
Q: I dislike the taste of plain water. Are there any alternatives?
A: While it’s ideal to develop a taste for plain water, you can enhance its flavor by adding slices of orange, lemon, lime, strawberry, blueberry, or cucumber. These natural infusions can make water more appealing and easier to drink.
Q: Should I increase my water intake during exercise?
A: Yes, when you exercise and sweat, it’s crucial to replenish lost fluids. Remember to drink extra water to maintain proper hydration. Consult your practitioner to determine the appropriate amount based on your body size, type, exercise frequency, and duration.
Q: If I consume coffee or other caffeinated products, should I drink more water?
A: Absolutely. For example, if you have a 10-ounce cup of coffee in the morning, counteract its dehydrating effects by drinking a 20-ounce glass of water with minerals.
Q: I rarely feel thirsty. Does that mean I don’t need water?
A: Our bodies often confuse thirst with hunger, so you may not always feel thirsty despite needing hydration. Rehydrating your body with clean, mineralized water is essential for healthy cellular activity, elimination, and lymphatic cleansing.
Q: Can I drink all my daily water intake in one go?
A: It’s not advisable to consume large quantities of water all at once. Instead, aim to drink water regularly throughout the day. For example, if your goal is 80 ounces of water, use a 20-ounce water bottle and refill it four times, spacing out your intake in the morning, early afternoon, mid-day, and evening.
Q: Do I need to drink clean water during fasting or a low-carb or ketosis diet?
A: Yes! Insulin affects water retention, and when you change your diet to lower carbohydrates, you may experience increased urination. It’s crucial to replenish your water supply during this time.
If you require further guidance on replenishing minerals while drinking water, schedule a visit with your practitioner. They can provide personalized recommendations to support your hydration goals. Stay hydrated, stay healthy!
Do you often find yourself constantly snacking or feeling unsatisfied no matter how much you eat?
Your hormones may be playing a significant role in these cravings. Understanding the impact of food on your hormones is key to regulating your body and achieving a healthier balance. Let’s explore how you can take control of hormonal cravings.
To start, it’s important to understand the role of hormones in our bodies. Hormones are chemical substances produced by glands and secreted into the blood. They affect the function of distant cells or organs. While hormones are commonly associated with reproduction, growth, and development, they also play a crucial role in regulating metabolism, digestion, electrolyte balance, blood pressure, body temperature, and elimination. The endocrine system, which consists of various glands, is responsible for hormone production.
So, how does food impact our hormones, and what can we do to regulate our bodies?
One of the easiest ways to control hormonal cravings is to eliminate white sugar and refined foods from our diet. These foods cause a spike in blood glucose and insulin levels. In the book “Life Without Bread” by Christian Allen, Ph.D., and Wolfgang Lutz, MD, it is emphasized that carbohydrate consumption directly affects hormonal balance. We have been misled by the notion of eating multiple small meals or snacks throughout the day and the belief that all calories are equal. However, following these guidelines leads to increased carbohydrate and sugar intake while reducing healthy fats and proteins. Carbohydrates trigger a larger production of insulin, whose role is to transport glucose for immediate energy use or store it as fat for later. By continuously snacking, we prevent our bodies from switching to fat metabolism, as we do not allow the hormone glucagon to take over. This constant fluctuation in blood glucose levels keeps us addicted to sugar and processed snacks.
If you constantly experience intense food cravings and persistent hunger, it’s time to make some changes. Begin with your first meal of the day—breakfast. Increase your consumption of healthy fats and proteins while reducing or eliminating processed foods and refined sugars. By doing so, you provide your body with the necessary nutrients and create a foundation for hormonal balance.
Embarking on a journey towards overall health and proper nutrition is essential. If you haven’t started yet, consider scheduling a new patient evaluation to kickstart your path to a healthier lifestyle. Remember, understanding and controlling your hormones is key to reducing cravings and achieving a balanced and fulfilling diet. Take charge of your well-being today!