May 20, 2016


I was thinking the other night about the flexibility in using the keto ratio calculator when someone slips out of ketosis and has that piece of wedding cake. Then I was faced with the same problem. I wanted to eat more yogurt but it had 15 grams of carbs. Now I have been mostly ketogenic for many months, losing weight from 275 lbs to my current weight of 165 lbs. According to Drs Volek and Phinney, world renown experts on nutritional ketosis, there is an adaptation period during which your body is switching over from burning sugar to burning fat . If after you are adapted you go out of ketosis your body requires a period  of ketogenic eating before you are again adapted. 

So I put my macros in the calculator. The yogurt had 14 grams of fat, 15 grams of carbohydrate, and 9 grams of protein, and I added 25 grams of whey bringing the total protein up to 34. That gave me a keto ratio well below 1 which is not ketogenic. So I added 5 tablespoons of extra virgin olive oil, which now gave 67 more grams of fat for a total fat content of 80 grams and entered these amounts. This was now very ketogenic with a ratio of 2.05.

I just entered my protein, carbohydrate , and fat grams into the calculator (all on the yogurt container). Then I kept increasing the fat amount in the calculator until the ratio was over 2. That’s how much additional fat or oil was needed for the diet to be ketogenic.

So get out your diet guide and get the protein, carbohydrate, and fat for your wedding cake, enter the protein and carbs, and keep upping the fat entry until you’re keto.