Which "Keto" diet is "best?"

#1

I’ve been doing a “Keto” diet, a variation from RuledMe.com, and have now started looking at other Keto programs. I started with the Keto Calculator at Ruled Me, but can’t seem to get it to run a new calculation (post 30 lb. weight loss).

What strikes me as odd is the # of grams of protein the calculator recommended for me – a lot higher than some of the other plans (unless i don’t understand the terms fully).

The calculated recommendations for me:

• 1500 calories
• 106 g fats
• 20 g carbs
• 116 g protein

I do okay with this except that I have difficulty fitting in that much protein.
Are there better calculators one can use (that don’t require signing up for a site)?

(Ron) #2

There are free versions on all of these.


www.myfitnesspal.com
www.carbmanager.com

#3

Are you really active or a low body fat percentage? Its calculating that much protein to keep your existing muscle mass healthy.

Protein intake is imperative when it comes to keto. Too much and you can lower your ketone levels, too little and you can lose excess muscle. You want to be in the sweet spot.

If you’re sedentary, we recommend having between 0.6g and 0.8g protein per pound of lean body mass.
If you’re active, we recommend having between 0.8g and 1.0g protein per pound of lean body mass.
If you want to gain muscle, we recommend having between 1.0g and 1.2g protein per pound of lean body mass. You should not need to consume more protein than that, according to these studies.

It can seem complicated, but it’s honestly not! It’s just a ratio of protein. If you are 100 lbs. of muscle and want to gain muscle (1.0g protein), you eat 100g protein.

#4

I find the ruled.me calculator hard to use, because you have to enter % body fat and I haven’t had any tests to figure out an accurate number.

To keep things simple, I used my thinnest body weight as an estimate of lean body weight. I was 175 lb in highschool, so 175 x 0.7 g protein /lb lean body mass = 122.5g of protein per day.

I don’t always make that target but that’s what I shoot for.

(Gabe “No Dogma, Only Science Please!” ) #5

No sugar, no starches. Eat when you’re hungry, stop when you’re full. Don’t force yourself to eat more of anything; your body knows better than any online calculator. If you’re full, stop eating. Simple!

Any questions? Click here: http://www.australianparadox.com/pdf/why-we-get-fat.pdf

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #6

There is no best keto diet for everyone. Goals differ and starting points differ. And genes differ.

As to “high protein lowers ketone levels,” what is the goal, exactly? My goal is to lose fat. Not to maintain a high ketone level.

(Mike W.) #7

Try multiplying your protein % by your lean body mass in kilos not lbs.

#8

Thanks for these meters! I’ll try them out!

#9

Zeranity: Thanks for the information. I don’t move as much as I “should,” but I have a pit-bull puppy whom I must walk at least 2 times a day. So I get in at least 2 short walks (maybe a mile total). I could pick that up, of course.

I have no idea how much muscle I have; I am more than 200 lbs (208 down from 240) and thought I’d re-do the ruled me calculator to see whether things had changes.

#10

Gabe, I like your approach. I’ve never been good at calorie-counting or portion-weighing. . .

#11

fonjon: I used the site information to gauge % body fat. I’ve been “overweight” all my life so I really have no idea what an ideal or a lean body mass might be.

#12

LeCheffre:

I realize the diversity of diets that are labeled “keto.” I monitor ketones very sparsely; what I want is to lose fat / weight.

Seems like calories must count somewhere. . . If I eat a lot of calories (in consumption of fat and protein and NOT from carbs), the ketones will be low, right?

(Gabe “No Dogma, Only Science Please!” ) #13

@L1bby54: I can’t recommend “Why We Get Fat” by Gary Taubes highly enough. The link I posted is a PDF of the appendix, which is simply taken from the instructions given to patients at Eric Westman’s clinic at Duke University. What appealed to me about it is the ad libitum nature of it. You don’t have to count anything. Not carbs, not calories, not anything. Just eat as much as you want of fats and proteins, and the prescribed amount of other things like leafy greens, vegetables, and dairy items.

My recommendation is to stop overthinking it, try this for 3 months, and then post a reply in this topic and let us know how you’re doing!

(Dick Schmoekel) #14

The formula is to calculate your lean weight based on your body fat. So say I weigh 185lbs and have a body fat % of 23% (which would be a normal % for a male) then my lean mass would be 185 x .77 = 144. Protein would then be 144 x .6 = 84 for sedentary. That’s why the calculator asks for body fat % to calculate lean mass (i.e. no fat). I have been using this protein number myself as my protein since I started Keto 10 months ago and weighed 274 with a goal of 185. I am now 188 lbs and it has worked fantastic for me. Took me a lot of research to understand everything and there are a lot of opinions and incorrect assumptions out there as well. I track everything very thoroughly including all meals, daily macros, ketones and glucose. Over the last 10 months my daily macros have averaged Carbs 21, Fat 110, Protein 87. I also do IF 18/6 (no exceptions or cheating) and, since March, monthly EF of 72 hours.

(Frank) #15

The one that you can stick to and reach your health goals and maintain them after the fact.

(Jane) #16

Are you SURE the formula is lean body weight in LBS??? All the calculators I’ve seen use KILOGRAMS of lean body mass so it would be about half the protein you are calculating now.

I don’t know - just asking the question, but it’s a big difference depending on the units of measure.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #17

Protein Power uses multiples of LBM in pounds. .5-.9g/lbs of LBM, depending on your activity. More activity, higher multiplier.

Imo: folks who are not T2DM but do keto have irrational fear of protein. I haven’t read enough about T2DM to say the same, though I suspect it’s also true.

(Empress of the Unexpected) #18

So glad you posted that. Always good to have a refresher course, and it is perfect to give to interested friends and family. I note nuts are not on his list.

#19

to Gabe:

Thanks so much for clarifying and calling my attention to the appendix (the crux of the no-sugars, no-starch program).

I like the larger quantities of green vegetables and bone soup (which I make from bones), and I like also the not counting stuff.

I’ll try this for a few months and will let you know how it goes.

Thanks again,

Libby

(Empress of the Unexpected) #20

Gabe, do you know why nuts were not included? I know the Eades do not include nuts at the beginning.