How to calculate a weight loss on a keto diet

 In order for the keto diet to bring results, it is extremely important to follow the right ratio of proteins, fats and carbohydrates in the daily diet. Monitoring calories also does not hurt. Remember, those who claim that the keto diet is "eat some fat and don't worry about anything" are very wrong. Adhering to such recommendations can easily ruin your health. The correct keto diet - observance of norms of use of nutrients, and also calculation of daily caloric content of a diet. How to calculate CBS on a keto diet is described in detail below.

How to calculate the norm of calories

The first thing to do when starting a diet is to determine your calorie intake. If a keto diet is chosen for weight loss, how to calculate your calories also does not hurt to learn. One of the popular methods of determining your daily calorie intake is the Harris-Benedict formula. It is called BMR - basal metabolic rate, which translates as basal metabolic rate.

It is worth noting that this formula shows only the number of calories that the body expends on its own - for breathing, brain activity, muscle support, etc. That is, it is impossible to reduce the number of calories below this figure, as it is dangerous to health.

It is also necessary to take into account the physical load of the person. It affects the daily caloric intake in the following way:

  • those who do not know that such an active lifestyle multiplies their BMR by 1.2;
  • dietitians attending 1-3 cardio workouts per week multiply the figure by 1,375;
  • attending 3-5 trainings, use a coefficient of 1.55 when calculating;
  • those who like strength training or other intense activity should multiply the BMR by 1,725;
  • the highest coefficient of 1.9 is provided for people professionally engaged in sports.

Using the above formulas, you can calculate the permitted calories per day or use a special keto-diet calculator, which is easy to find on the Internet. There are also special applications for smartphones that simplify calculations.

It's no secret that to lose weight you need to stick to a deficit of at least 10% of the daily calorie intake. However, on a keto diet and this deficit can not be adhered to, fat will still be burned.

It is now clear that a keto diet is like counting calories on it. But it is more important at such principle of food to calculate BJU correctly.

General principles of BJU calculation

Every product that a person uses in food has a specific composition. It can contain proteins, fats, carbohydrates, trace elements and water. All this is an energy value for the body. In order to learn how to calculate BJU keto-diet, you need to decide on the goals pursued by losers. There are several levels of the keto diet, so to speak for beginners and pros. Those who have decided to change their eating habits for the first time should not immediately go to extremes and try the most severe method.

You still need to decide how to count CBS on a keto diet - in raw or finished product. For correct calculations it is necessary to take as a basis KBUU specified for a crude product. If you plan to use a multi-component dish, you need to take KBUU separately for each ingredient in the recipe. Then, each indicator is added - separately the number of calories, separately proteins, etc. In order to know KBUU of a ready dish, it is necessary to divide the received sum on all treats in grams and to multiply on 100. KBUU for separate recipes can be found on the Internet, but to use these data it is allowed only if only if to grams.

Carbohydrates on the keto diet

It is believed that the keto diet is a complete waiver of carbohydrates. This is not true, as losers are allowed to make 2-10% of the daily calorie intake of carbohydrates. That is, if the allowed caloric intake for a girl per day is 2000 calories, then 40-200 of them can be allocated to carbohydrates. One carbohydrate - about 4 calories, that is, you can eat 10 to 50 g of carbohydrates a day. The fewer they are, the faster the weight loss process will go. At the same time, a sharp decrease in the amount of carbohydrates leads to a feeling of weakness and lethargy, which often provokes breakdowns from the diet and gluttony.

So, 50 g of carbohydrates - the maximum available amount at a daily caloric content of a diet in 2000 calories. Whether it is a lot or a little, everyone decides for himself. If a person is accustomed to eating bread and pasta, then this amount of carbohydrates is unlikely to allow satiety. But if you count this amount of carbohydrates in vegetables and berries, it turns out quite a decent portion, adding to which fats and proteins you can eat normally.

How to count the number of proteins

On a keto diet, proteins are also restricted. This is because the protein can raise blood glucose levels, which interferes with the process of ketosis. In order to understand how to calculate proteins on a keto diet, it is necessary to find out the required amount of this nutrient for weight loss. The average value is 1 g of protein per kilogram of weight. People leading an active lifestyle.