Nov 4, 2017

KETOCALC – KETOGENIC RATIO CALCULATOR (Best Formula)

PRE-PLAN KETOGENIC MEALS CORRECTLY

  • AVOID THE POPULAR FAULTY KETO RATIO FORMULA
  • LEARN A FAST & SIMPLE METHOD TO KEEP MEALS KETOGENIC



KETOCALC YIELDS A KETOGENIC RATIO WHICH LETS YOU ENSURE YOUR MEALS ARE KETOGENIC. 


OTHER KETOGENIC RATIO CALCULATORS USE A FLAWED FORMULA which adds protein and carbs together in a ratio against fat, but carbs and protein do not contribute equally to the degree of anti-ketosis. This popular simplified formula can result in underestimating the amount of protein needed to maintain muscle mass for a given ketogenic ratio, but KetoCalc is based on a well-tested formula developed by award winning researcher Rollin T. Woodyatt M.D. The validity of Woodyatt's formula is well-documented (Woodyatt information).


MAINTAIN KETOSIS WITHOUT EXCEEDING THE CALORIE LEVEL OPTIMAL FOR YOUR WEIGHT LOSS GOAL – Few people know that too many calories can stall weight loss or may cause weight gain even in ketogenic diets. But our calculator lets one adjust the macronutrient amounts to plan ketogenic meals without exceeding one's desired calorie level.


KetoCalc is designed to be used by people already familiar with the ketogenic lifestyle. This is not a general diet/nutrition app, but includes only a calculator which gives you the ketogenic ratio when one enters the grams of carbs, protein and fats. When planning meals according to our instructions, one needs to determine the total number of macronutrients with another general nutrition/fitness app.


DO NOT LET THE SIMPLICITY OF THIS APP FOOL YOU – See our clear 4-step process now to learn ALL YOU NEED TO KNOW to accurately pre-plan ketogenic meals (per meal or daily).

The app works offline and  fast without irritating advertisements.


Feel free to email KetoCalc@gmail.com if you have questions and we will respond promptly.

Oct 27, 2017

SIMPLE 4 STEP INSTRUCTIONS & AN EXAMPLE

Pre-Plan Ketogenic Meals with KetoCalc



When planning meals according to the instructions below, one needs to determine the total number of macronutrients with another general nutrition/fitness app. One can then easily switch to KetoCalc to enter the macronutrient amounts and see how ketogenic one's meal is.

You can use KetoCalc for meal planning either for each meal or for the whole day. After a few days of playing around with the calculator as described here, you will know what a real ketogenic meal looks like. The example at the end will further clarify this 4 step procedure.


Step 1 - Determine and Enter Your Protein Amount


Before beginning to use KetoCalc, you will need to determine your appropriate protein amount for each meal based on your weight, sex and activity level. General diet/fitness apps such as 'Lose It!' will let you determine this amount as well as yielding macro totals from meals to enter into KetoCalc, but we recommend following the advice of Donald Layman, Ph.D., professor emeritus of nutrition at the University of Illinois and winner of the Shannon Award from the National Institute of Health, who has determined that all adults must have at least 30 grams of protein 3 times a day at separate meals, to maximize muscle synthesis and prevent muscle atrophy. A ketogenic diet that is too high in protein and fat may become excessively high in calories, so, to prevent weight gain or to lose weight, most people would want the lowest amount of protein that is still adequate, which, according to Layman, would be 30 grams per meal 3 times a day for the average-sized adult not exercising heavily. This would look like a 4 oz hamburger patty, a single chicken breast, or 4 - 5 eggs.

Thus when using KetoCalc, most people would determine their ideal protein level one-time as described. It is best to always first enter this fixed protein amount into the calculator when planning any meal, while you may vary the carbohydrate and fat levels.


Step 2 - Determine Your Caloric Requirement


People wanting to lose weight need to be aware that eating too many calories even from low-carb sources while in ketosis can stop weight loss or cause weight gain. Thus, before beginning to use KetoCalc, you also need to determine the calorie level which will let you reach or maintain your desired weight with your general diet/fitness app (e.g. 'Lose It!'). KetoCalc will let you plan ketogenic meals not exceeding your ideal calorie goal per meal by displaying both the total number of calories and the calories separately coming form protein, fats and carbs. This lets you adjust the amount of carbohydrates and fats to both maintain ketosis (Dr. Woodyatt recommends a keto-ratio >=2.00 as explained here) and your desired calorie level at the same time.


Step 3 - Enter Your Carbohydrate Amount 


After having entered your protein amount into KetoCalc, enter an amount for the carbohydrates. If you want to be ketogenic, it is recommended that the carbohydrate amount is low starting with 20-30 grams.


Step 4 - Keep Adjusting the Amount of Fat 


Keep entering different fat levels until your ketogenic ratio becomes preferably 2 or higher. Then check your total calories, and if they are too high, keep adjusting the fat and carbohydrate amounts until you have BOTH the correct number of calories AND a ketogenic ratio >= 2 (ideally).

As you repeatedly use the calculator, you will develop the dietary strategy that will work best for you and yield the best long-term results.


An Example


Let's say that you've decided to have a simple meal of four ounces of fish, a green salad and four tablespoons of olive oil on your salad.

First you would determine the amount of protein in the meal. You can download and use any general nutrition/fitness app to look up and see that four ounces of meat would have about 30 grams of protein (the ideal amount for most people as explained above). You would switch to KetoCalc and enter the 30 grams in the protein field of the calculator.

Next you would look up and determine the amount of carbohydrate in the meal. The only carbohydrate in this meal would be about 5 grams coming from the salad. You would switch to KetoCalc and enter the 5 grams in the calculator's carbohydrate field.

Finally you would enter the four tablespoons of olive oil into the tablespoon to gr converter field of KetoCalc, which would yield 53 grams of fat. You would enter this amount into the fat field of the calculator.

After pressing 'Calculate,' you would see your ketogenic ratio as 2.23 for this meal, which is highly ketogenic. If you had originally entered only 1 tablespoon of oil into the tablespoon to gr converter field of KetoCalc, this would have yielded a keto-ratio of only 1.09, which is almost not ketogenic. So you would have had to go back and keep increasing the number of tablespoons of oil until the calculator gave a ketogenic ratio of ideally 2 or greater.

If you desired your meal to be even more ketogenic, you may further increase the amount of oil in your salad (taking care to not exceed your ideal calorie level) and/or take out high-carb vegetables such as tomatoes or carrots, go back, and re-calculate your ketogenic ratio.


Trying different figures with your calculator will let you quickly get the hang of it.

When using KETOCALC, as you re-adjust the protein, carbohydrate and fat amounts to let the app calculate your ketogenic ratio again, going back with the back arrow on the action bar on top will erase all previously entered macronutrient amounts, but using the back arrow at the bottom of your phone will leave previously entered values intact.

Mar 24, 2017

WHY DOES THE 'WOODYATT FORMULA' YIELD THE BEST KETOGENIC RATIO?

And Why We Believe It is the Most Accurate



What are Ketogenic Diets and Why They are Used


Ketogenic diets are characterized by minimized intake of carbohydrates. When the amount of carbohydrates is low enough in relationship to the fat in the diet, this causes the body to start producing molecules called 'ketones' from fat which the body uses for energy instead of glucose. This is known as being in 'nutritional ketosis,' which means that the body is in fat-burning mode.The more ketogenic a diet is, the more it utilizes the burning of fat for metabolism rather than glucose. Ketogenic diets have been demonstrated to have the ability to trigger burning fat without the loss of muscle mass (Ackerson, n.d,), and reviews of the medical research literature report a wide range of additional health benefits from ketogenic diets (Paoli, Rubini, Volek & Grimaldi, 2013). Some of these health benefits include eliminating or improving diabetes (Saslow et al,, 2017), cancer (Klement, 2017), as well as as well as improving neurological function and helping eliminate or improve epilepsy (Neal et al., 2009) or psychiatric disorders (Ede, 2017).

In modern times, aggressive efforts by the pharmaceutical industry to popularize drug treatments have caused many to ignore the existence of side-effect-free natural approaches to managing diabetes, epilepsy and a growing number of other diseases. In the pre-medication era, the effectiveness of ketogenic diets in helping with such disorders was first demonstrated in the 1920’s by Rollin T. Woodyatt, M.D. (Root, 1955). Woodyatt's research caused him to receive the 1948 Banting Medal for Scientific Achievement, which is the highest scientific award of the American Diabetes Association (American Diabetes Association, n.d.).


The Formula


For treating diabetic or epileptic patients, Dr. Woodyatt developed and used a formula which yields a ketogenic ratio for accurately pre-planning ketogenic meals. Woodyatt first published this formula in his paper "Objects and Methods of Diet Adjustments in Diabetes" (Woodyatt, 1921). This formula has since then been embraced and used by many researchers such as Collens & Shelling (1927). Zilberter (2011) is another such researcher who explains:
“... Woodyatt (1921) suggested the following equation for calculating KD composition:
KR = (0.46 pg + 0.90 fg):(1.0 cg + 0.58 pg + 0.1 fg)
Where KR is “ketogenic ratio,” g is grams, P is protein, F is fat, and C is CHO.
Wilder and Winter (1922) defined the threshold of ketogenesis explaining it from the standpoint of condition where either ketone bodies or glucose can be oxidized. They arrived, together with Shaffer and Woodyatt, at the conclusion that KR for induction of ketogenesis should be 2:1 or higher.
This is a very important point, not only methodologically, but also ideologically. The KR invariably indicates whether the CHO proportion is low enough for allowing the fat-mobilizing pathway and ketogenesis, or high enough for blocking it and supporting glycolysis instead." 
Thus, as can be seen by Woodyatt's formula above, how ketogenic one's food is depends on varying amounts of contribution from ketogenic macronutrients (portions of protein and fat) versus glucogenic macronutrients (portions of carbohydrate, protein and fat).


A Simplified Faulty Approach


Woodyatt's formula acknowledges that proteins, fats and carbohydrates make different contributions to the degree of ketosis, but many mistakenly use another popular keto-ratio formula which wrongfully assumes that protein is equally anti-ketogenic as carbohydrate. This simplified faulty approach adds protein and carbs together in a ratio against fat, which can cause one to easily underestimate the amount of protein needed to maintain adequate muscle mass for a given ketogenic ratio. Popular web-based calculators using this flawed approach include KetoCalculator, described in a paper published in the journal Epilepsia (Zupec-Kania, 2008). As explained here, the ketogenic ratio that KetoCalculator yields "is the relationship between grams of fat to the combined grams of protein and carbohydrate," an incorrect assumption that may underestimate the amount of protein which may harm especially growing children.


Does Woodyatt's Formula Have Shortcomings?


Woodyatt's formula can only calculate a ketogenic ratio based on the ketogenic/glucogenic attributes in food, while one's actual level of ketosis would depend on one's individual metabolism (how much glucose and fat the body actually burns). In the case that one consumes less calories than one burns for energy, some of the fat burnt would be coming from the body's own storage reserves instead of from food, which can cause one's actual degree of ketosis to be higher than the ratio for the food indicated by Woodyatt's formula. For example, an obese man can be put on what is called a 'protein sparing fast' for a few days, meaning he only eats protein three times a day and nothing else. He could end up in deep ketosis due to burning a lot of fat coming from his own body's storage reserves only instead of from food, despite the Woodyatt formula not showing ketosis based on his fat-free diet. But since the actual degree of ketosis can only be greater than that indicated by Woodyatt's ratio and cannot be less, the formula can still not cause one to believe one is ketogenic when one is not. In summary, if one is using up the body's stores for fat, one can only be more ketogenic than the amount Woddyatt's formula indicates, never less.

The research literature contains papers which point out the above, stating that Woodyatt's ketogenic ratio can indicate the actual degree of ketosis only in "isocaloric conditions" where the amount of calories consumed equals the amount of calories one's body burns (Cohen, 2009). Such papers have suggested adjustments to the original formula which we have not implemented due to their controversial and possibly inaccurate nature.

While Woodyatt's formula lets one accurately PRE-PLAN ketogenic meals, conventional tools such as urine tests, painful blood tests or expensive breath ketone analyzers let one see if one is in nutritional ketosis AFTER one's meals. The Internet contains independently posted modern-day success stories (Korsunsky, 2016) utilizing Woodyatt's formula using the KetoCalc app.


REFERENCES: 


Ackerson, C. (n.d.). Will I Lose Muscle on a Ketogenic Diet? Retrieved October 26, 2017, from https://ketogenic.com/performance/will-lose-muscle-ketogenic-diet/


American Diabetes Association. (n.d.). Banting Medal for Scientific Achievement. Retrieved October 26, 2017, from https://professional.diabetes.org/sites/professional.diabetes.org/files/media/2018_banting_medal_for_scientific_achievement_-_award_profile.pdf


Cohen, I. (2009). A model for determining total ketogenic ratio (TKR) for evaluating the ketogenic property of a weight-reduction diet. Medical Hypotheses, 73(3), 377-381. Retrieved October 26, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/19410378


Collens, W. S., & Shelling, D. H. (1927). A Simple Method For Deriving The Formula For A Diabetic Diet. JAMA: The Journal of the American Medical Association, 88(6), 396. Retrieved October 26, 2017, from https://jamanetwork.com/journals/jama/article-abstract/245120


Ede, G. (2017, June 30). Ketogenic Diets for Psychiatric Disorders: A New 2017 Review. Psychology Today. Retrieved October 26, 2017, from https://www.psychologytoday.com/blog/diagnosis-diet/201706/ketogenic-diets-psychiatric-disorders-new-2017-review


Klement, R. J. (2017). Beneficial effects of ketogenic diets for cancer patients: a realist review with focus on evidence and confirmation. Medical Oncology, 34(8), 132. Retrieved October 26, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/28653283


Korsunsky, D. (2016, September 20). Stories of Transformation – Hobie Simons & The Ketogenic Ratio. Retrieved October 26, 2017, from https://www.headsuphealth.com/blog/stories-of-transformation/correlating-ketogenic-ratio/


Neal EG, Chaffe H, Schwartz RH, Lawson MS, Edwards N, Fitzsimmons G, Whitney A. & Cross JH. (2009). A randomized trial of classical and medium-chain triglyceride ketogenic diets in the treatment of childhood epilepsy. Epilepsia, 50(5) , 1109–1117. Retrieved October 26, 2017, from http://onlinelibrary.wiley.com/doi/10.1111/j.1528-1167.2008.01870.x/full


Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67(8), 789–796. Retrieved October 26, 2017, from http://doi.org/10.1038/ejcn.2013.116


Root, H. F. (1955). Dr. Rollin Turner Woodyatt. Transactions of the American Clinical and Climatological Association, 66, liv–lv. Retrieved October 26, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248917/


Saslow, L. R., Mason, A. E., Kim, S., Goldman, V., Ploutz-Snyder, R., Bayandorian, H., … Moskowitz, J. T. (2017). An Online Intervention Comparing a Very Low-Carbohydrate Ketogenic Diet and Lifestyle Recommendations Versus a Plate Method Diet in Overweight Individuals With Type 2 Diabetes: A Randomized Controlled Trial. Journal of Medical Internet Research, 19(2), e36. Retrieved October 26, 2017, from http://doi.org/10.2196/jmir.5806


Westman, E. C., Yancy, W. S., Mavropoulos, J. C., Marquart, M., & McDuffie, J. R. (2008). The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & Metabolism, 5, 36. Retrieved October 26, 2017, from http://doi.org/10.1186/1743-7075-5-36


Woodyatt, R. T. (1921). Objects And Method Of Diet Adjustment In Diabetes. Archives of Internal Medicine, 28(2), 125-141. Retrieved October 26, 2017, from https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/533733


Zilberter, T. (2011). Carbohydrate-Biased Control of Energy Metabolism: The Darker Side of the Selfish Brain. Frontiers in Neuroenergetics, 3. Retrieved October 26, 2017, from https://www.frontiersin.org/articles/10.3389/fnene.2011.00008/full#F1


Zupec-Kania, B. (2008). KetoCalculator: A web-based calculator for the ketogenic diet. Epilepsia, 49, 14-16. Retrieved October 26, 2017, from http://onlinelibrary.wiley.com/doi/10.1111/j.1528-1167.2008.01824.x/full