I’ve been doing a very low carb ketogenic diet the past few weeks and revisiting some of the nutritional theory that floats round the internet under the name of diet advice. For quite some time I have used dietary software and a food level to track and log my diet once I diet, therefore I have a very good notion of what I’m eating.
But recently I’ve gotten curious about the impact of macronutrient balance: how much of a difference it creates when we change the proportions of protein, carbohydrate, and unwanted fat that total to confirmed caloric intake up. We also know–though many supposedly trained nutritionists do after three weeks on a ketogenic diet not–that, the brain’s requirements for glucose drop significantly–to about 40 grams a day–as it ramps up to run on ketones instead.
Our body also needs dietary protein to correct our muscles. There are formulas we can use to compute how much extra protein we need for this reason. If we consume enough protein, our anatomies won’t cannibalize muscle even as we diet. So getting adequate protein is essential to healthy dieting.
But there are limitations to how much protein we ought to eat: too much protein can not only stall weight reduction but will produce the unpleasant “diet breathing” that many dieters erroneously feature to ketones. In addition, excess protein can change into glucose and raise blood sugar. So, our goal when dieting should be to eat only as many proteins as we absolutely need. Once we understand how much protein and carbohydrate we will be eating, the next question we have to ask is just how many calories you want to eat.
- Increased risk for damage in those wanting to exercise
- 94 ÷ 2 = 47
- ACV controls blood sugar levels
- Make Sure You’re Properly Tracking Your Calories
- Zarotis, G. (1999). Goal Fitness-Club: Motivation in Fitness-Sport. Meyer & Meyer, Aachen
The traditional diet advice is to estimate your resting metabolic rate (BMR) –the amount of energy you use just inhaling and exhaling, digesting, and pressing blood around the body, and increase this the amount of calories burnt by activity. Many formulas exist to calculate the BMR, though they work best for large populations, not individuals.
I reviewed the study that tested these formulas against actual measured BMRs, and it appears like the formulas that do the best job at estimating BMR in real people are the Mifflin-St Jeor formulas. It turns out that the Harris-Benedict equations that many web sites use in their calculators were developed in the early 1900s and were by 18% when examined in the laboratory.