To help you stay on track to meeting your macro needs, we recommend using a calorie tracking app like MyFitnessPal or Cronometer. It will provide you with estimates for the fat, protein, carbs, and calories you should consume each day to get the results you want. One of the most efficient and effective ways to diet is by using a macronutrient calculator, like the keto calculator, as a guide for how much you should eat. However, following the diet in this way can increase your likelihood of hitting a weight loss plateau and not knowing what to do next. To rate this diet as far as fat loss is concerned, I would give it 3.5/5 and in terms of building lean muscle mass, 4/5.Simply by eating keto foods and cutting out the carbs, most people will eat fewer calories than usual and start losing weight consistently. The additional carbohydrates also make this diet a little more anabolic due to increased insulin levels which is another important thing you want whenever you are trying to gain muscle mass. This diet would also be ideal for those who are looking to gain mass but want to maintain their blood sugar levels as the carbohydrates are placed into the diet at times when it is most likely that they will not get turned into body fat. It works along some similar principles as a CKD, but also has some important alterations. So if you want to maintain a more rigorous exercise program, consider giving a TKD a try. Definitely though, it would be a good idea to make sure a fair amount of this refeed does come from carbohydrates as if you are exercising heavy you are still likely to be low on glycogen levels. ![]() Since you are eating carbohydrates during the week you may not be quite as glycogen depleted as someone on a CKD therefore wouldn't need to 'carb load' in a sense as they do on a CKD. You can add a great deal more carbohydrates if you wish, or take a more balanced approach adding a combination of more protein and fat in. Therefore, even on a TKD, if you are still dieting pretty hard (meaning with the additional carbs you are still quite low calorie), adding in a couple of days of higher calorie eating is a good plan. On a diet that does bring calories quite low, it is a good idea to do some type of refeed period of higher calorie eating On a diet that does bring calories quite low, it is a good idea to do some type of refeed period of higher calorie eating in an effort to make sure your metabolism does not slow down too much and to give your body a break from the rigors of dieting. When individuals on a CKD do their refeeds, they are also by default eating many more calories on these days as well. On the refeed side of things, in a CKD the main purpose of the refeed period is as already stated, to restore muscle glycogen levels. It is really up to you whether or not you want to eat the extra carbohydrates on days you don't workout, some people will choose to keep some carbohydrates in on those days but decrease them slightly while others might choose to completely remove them.įurthermore, if you are only doing a moderate intensity paced cardio sessions, it isn't likely that you need the carbohydrates in your diet either so you can remove them from those days if you wish as well. ![]() This will allow you to eat some carbohydrates on a daily basis so as to keep your body out of ketosis and supply more energy for your workouts. ![]() The final number you get there will determine how many calories should come from fat so divide by 9 in order to get total number of grams. Extra active (intense exercise and active job) CalculateĪfter you have figured out the contribution of your carbohydrate calories to the diet, add this to the contribution of your protein calories (remember both carbohydrates and fat supply four calories per gram) and then subtract this from your daily total calorie allotment.
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