3 Keto-Mojo Pro Tips

3 Keto-Mojo Pro Tips

Once you’ve got the basics of using the Keto-Mojo covered, it’s time to start looking at the bigger picture of how your keto lifestyle is affecting your overall health and performance.

1. Ditch the scale

Scales don’t always tell the full story (and they can drive you nuts). Lock the scale away in the closet and use the good ol’ fashioned tape measure!

Pro tip #1: Instead of daily scale measurements, just take a waist circumference measurement once a month. It’s a much more predictable (and lower stress!) way to assess your weight loss.

Optionally record your measurements in your Heads Up account so you can track your progress over time.

In the graph below, our social media manager (Lily) graphed her waist circumference and her glucose-ketone index in her Heads Up profile.

The results speak for themselves as she lost 5 inches off her waist over the course of 14 months!

2. Take the carb-tolerance test

Pop quiz: How high does your blood sugar go after your favorite restaurant meal?

If you don’t know, reach for the Keto-Mojo and test your blood sugar before you eat. Test your blood sugar again 1 hour after eating and again 2 hours after your meal. Record all three numbers.

Pro tip #3: Try to choose meals that keep your post-meal blood sugar below 120 mg/dL (6.7 mmol/L). Learning how to control post-meal blood sugar is a powerful tool in your health arsenal.

You can also record results using the ‘Carb Tolerance Test’ feature so you can keep a journal of which foods work best for your own body.

Click Here for Carb Tolerance Test!

The Carb Tolerance Test is a powerful tool from Heads Up Health
 that anyone can use to optimize their health. 

3. Integrate fasting

There are so many health benefits to both intermittent and prolonged fasting (72 hours or more)! Benefits such as reduced inflammation, insulin, glucose, IGF-1 and helping with metabolic health. Not to mention the potential anti-aging and anti-cancer benefits. [1]

Pro tip #2: Track your glucose and ketones before, during and after you fast. You should see your glucose drop and your ketones rise as you go deeper into the fasted state.

You can also try our Fasting Timer. Record your fasting intervals and graph them alongside your Keto-Mojo readings to master your metabolism.

That’s all for now folks! Hope you enjoyed our tips. For more great information on how to optimize your health, join our FaceBook community, subscribe to our podcast, or hit us up on Instagram.

Ready to start tracking? Start your free 30-day trial (no credit card required) using the button below.

References
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673798/
11 Remarkable Health Benefits of Fasting

11 Remarkable Health Benefits of Fasting

Fasting vs. Starvation

Many people mistake the practice of fasting with starvation, especially in the United States where food abundance and the idea of being hungry is perceived as a negative state (or altogether inhumane, something only happening to the ‘less fortunate’). The truth is, fasting and starvation are two completely different things. That’s why we put together this list of 11 remarkable health benefits of fasting… but before we dive in, a few other background points.

Starvation deprives you of nutrition and begins the process of breaking down your body, while the benefits of fasting on the other hand, are as long as they are deep. Fasting is a time-tested and controlled state that is not only beneficial to your health, it’s essential for creating optimal health, managing chronic diseases, reaching a healthy weight for your body type, reversing aging and much more. That’s why we’ve compiled this list of the benefits of fasting… the healthy way, as recommended by Dr. John Limansky, the Keto Doctor… Heads Up friend and advisor. Thank you Dr. John!

The Health Benefits of Fasting

  1. Achieve your optimal weight. Different than starvation, fasting gives your body a chance to burn the energy from food instead of storing it as glycogen or fat. During longer fasting periods your body will burn through the glycogen stores and then begin burning fat stores.
  2. Overcome insulin resistance and balance blood sugar levels. Fasting gives your cells an overdue break from insulin so that they can ‘rediscover’ their sensitivity, overcome insulin resistance, and use glucose more effectively. That means blood sugar crashes along with your sugar cravings, taking the strain off of your overworked pancreas while significantly reducing your risk of developing type 2 diabetes. 
  3. Increase metabolism by as much as 18%. It’s been long-believed that fasting will bring your metabolism and weight loss efforts to a grinding halt. The good news is that’s no longer true. Research now shows that a stress hormone called norepinephrine increases during fasting, releasing fatty acids from the fat cells. This in turn makes it faster and easier for your body to use its fat stores. 
  4. Keep cortisol levels in check and better manage stress.
    Remember the research that suggested that your cortisol response depends on having glucose in the blood? In those same studies, participants who fasted and drank water had a much lower cortisol response than their peers who drank glucose solution. This indicates that fasting keeps cortisol levels low, helps us to respond to stressful situations in a much healthier manner, and protects us from the harmful effects of chronic stress.
  5. Reduce inflammation by inhibiting the immune response.
    Inflammation occurs in response to pain, injury and/or disease, and in some cases, your immune system continues releasing inflammatory chemicals even after the original state is gone. Such sustained exposure to those chemicals can create other chronic disease states, but fasting helps inhibit that prolonged immune response and blocks the continuing release of inflammatory chemicals
  6. Regenerate your immune system from the inside out. When you fast, your body saves energy by recycling old or damaged white blood cells. This drop in white blood cells flips a ‘regenerative switch’ in the body, stimulating the production of new stem cells. These stem cells then go on to develop into new, healthy immune cells, meaning you’re essentially regenerating a whole new immune system.
  7. Improve heart health by reducing blood pressure and LDL cholesterol.
    Fasting is shown to reduce blood pressure and harmful LDL cholesterol, and it also helps to maintain a healthy weight and reduce the risk of diabetes. It also reduces heart disease risk by protecting your vascular system. 
  8. Improve brain health by stimulating the production of new neurons.
    Fasting stimulates the growth of new neurons and increases production of a hormone called brain- derived neurotrophic factor (BDNF). Altogether, this helps to protect against depression, improve brain function and memory, slow cognitive decline, and reduce the risk of neurological disorders like Alzheimer’s.
  9. Protect against cancer.
    Cancer is characterized by the rapid and uncontrollable growth of cells. Although further studies are needed to confirm this, fasting is believed to help prevent cancer by depriving cancerous cells of the essential hormones they need to grow. Insulin Growth Factor, or IGF-1, is one such hormone, which goes into decline as soon as you stop eating. 
  10. Increase cellular turnover and regeneration.
    Fasting sends your body into cell recycling, a process of self-digestion at the cellular level called autophagy. But you’re not just digesting your fat to fuel yourself while fasting. Your body also targets malfunctioning cells and old tissues to optimize resources for survival.
  11. Improve sleep quality.
    New studies show that routine intermittent fasting in many ways helps the body stay well aligned for sleep and strengthens the circadian clock. That means it’s easier to fall asleep and stay asleep so you can wake feeling more rested.

Is it working? Track it and see.

The best way to understand how your body is responding to fasting, no matter what plan you’re on, is with hard data. Getting an app that collects your key health metrics along with tracking your fasting cycles is not only an easy way to track progress and see how you’re changing, it’s also a fun and motivating method to stay on track. 

The Heads Up app, for example, offers a fasting timer, along with a dashboard to track weight, body fat percentage, sleep, blood sugar, ketones and other vital health metrics, giving you a holistic view of your health before, during and after fasting. Start with their 30-day free trial to connect your other health data, then select an affordable monthly plan to continue tracking your metrics over time.

Should you fast?

With so many metabolic health benefits that are now research backed, it’s hard to say fasting doesn’t have some benefit to most people, however, it’s important that certain demographics should not fast at all, such as those with diabetes or other chronic disease, those who are pregnant or breastfeeding, the elderly and children. Most importantly, check with your doctor before starting any new diet regimen. 

Once you decide to give fasting a try, check out all the various fasting routines to get a sense of what type may be right for you. Not all fasting plans are right for everyone. The other key will be to find a useful tool (e.g. web or mobile application) that you can use to track your fasting plan as you go, and as importantly, to track your key health stats during the fasting state. 

This will be a good indication of how fasting will work for you, and how it impacts your health day to day. It will also be the perfect data to offer to your doctor as you work to achieve your personal health goals over time. 

The big picture? Fasting can become a steady and ongoing part of your healthy lifestyle plan for the long haul, rather than just a diet fad. 

As with any healthy lifestyle plans, consult with your health practitioner first.

 

Try a Fasting Timer for 30 Days Free

3 Keto-Mojo Pro Tips

3 Keto-Mojo Pro Tips

Once you’ve got the basics of using the Keto-Mojo covered, it’s time to start looking at the bigger picture of how your keto lifestyle is affecting your overall health and performance. 1. Ditch the scaleScales don’t always tell the full story (and they can drive you...

read more
Top 11 Genes for Keto Diet Success

Top 11 Genes for Keto Diet Success

Setting Yourself up for Success Whether you're ready to dive into the ketogenic diet for the first time, or you've tried it in the past and didn't achieve the results you'd hoped, this article is for you! Using your genes for your methylation status, digestion and to...

read more
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Top 11 Genes for Keto Diet Success

Top 11 Genes for Keto Diet Success

Setting Yourself up for Success

Whether you’re ready to dive into the ketogenic diet for the first time, or you’ve tried it in the past and didn’t achieve the results you’d hoped, this article is for you! Using your genes for your methylation status, digestion and to help you avoid metabolic syndrome, we walk you through Sarah Morgan’s work in using your genetics to optimize the keto diet for you.

Genetics, through the study of epigenetics, can provide a framework for understanding why we react to our food and environment in a certain way, and why the same diet produces different results in individuals. Why do some people do exceptionally well from the beginning with a ketogenic diet while others struggle? Well, genetics may play a large part in that.

Due to the large increase in the quantity of fats consumed on the ketogenic diet, some people may struggle to be able to break down those fats and turn them into ketones for energy and brain power. It turns out that this is often due to several genes that affect how we process fats in our bodies. 

Whether you want to focus on more of a traditional keto diet, a carnivore diet or a ketotarian diet, your success will come down to what your genes need to support them. So, you can see why knowing this information before beginning a dietary shift like this can be beneficial.

Just like you don’t have to fall victim to the keto flu with proper support, you also don’t have to struggle to get into ketosis if you know ahead of time how to navigate what your unique body needs.

The following genetic interpretations and information are based on the work of Sarah Morgan, the “Gene Queen.”  (Make sure to check out her podcast episode). So grab your Nutrition Genome, 23 and Me or other genetic SNP report and learn how you can customize the keto diet based on your SNPs. Make sure to sign up to track your data with the Heads Up app (download in the app store for on-the-go tracking), where you can directly sync your blood test results with your food tracker, Keto Mojo, blood sugar, HRV, sleep and more.

Reading a Genetic Report

When interpreting genetic data, you will commonly see plus and minus signs next to the gene.  The more plus signs you see, the more variants of that gene you have. Use the following to interpret them if they are not already labeled as such:

  • -/-  Normal or Wild Type
  • +/- or -/+ Heterozygous
  • +/+ Homozygous
# 1 Gene: PEMT

What it does: Makes choline to support liver functioning. The liver needs to converts fats to ketones, so this is super important with the keto diet for keeping the liver healthy and not bogged down processing the increased fat in the diet. Choline is also supportive of brain health for memory and cognitive ability.

Where to find it on your report: Methylation
Common symptoms associated with it/indicators for support:

  • Anxiety
  • Trouble with fats
  • Pregnancy
  • Nursing

How to support it: Eat choline-rich foods like egg yolks, Brussels sprouts, liver, and can also be used in a supplement form.

What labs to run to monitor its functioning: Liver function tests ALT and AST to monitor liver functioning and the potential need for additional choline in the diet. 

# 2 Gene: FADS2

What it does: Indicates your ability to convert shorter chain omega 3 fatty acids to longer chain fatty acids, like EPA/DHA, which are critical for brain health. If you have one or two copies of this gene, you will need more fats from fish or supplemental support to get enough EPA/DHA for brain health, as you will not be able to convert enough of the shorter chain omega 3’s, (such as from plant sources like chia seeds, flaxseed, hemp hearts, etc.) for your brain’s needs.

Where to find it on your report: Digestion
Common symptoms associated with it:

  • Metabolic symptoms
  • Neurological symptoms

How to support it: Eat more fish or take a fish oil supplement
What labs to run to monitor its functioning: Check EPA/DHA levels to see what your status is based on your diet and ability to convert plant-based fats to DHA and EPA for optimal brain function. 

# 3 Gene: FUT2

What it does: Plays a part in how well you absorb your fats based on the type of bacteria living in your gut microbiome. If you have one or two copies of this gene, then you’ll need to bring in more prebiotic rich food for your good gut bugs to feed on.

Where to find it on your report: Digestion

Common symptoms associated with it:

  • Craving more veggies on a keto diet or not doing well on a carnivore diet.
  • More inflammation, or increase in inflammatory blood markers in response to a higher fat diet.

How to support it: Eat more fibrous vegetables (prebiotics) to feed the good bacteria in your gut and increase levels of bifidobacteria, which also helps lower inflammation. You’ll need 25 different plant species per week.
CAUTION: Extremely restricted diets can be potentially detrimental, so use caution if you don’t have all of the information on how it will affect you before beginning a very restricted diet. Test, don’t guess, then monitor frequently in the beginning.

What labs to run to monitor its functioning: Comprehensive GI panel or Viome testing to see microbiome diversity as well as homocysteine, CRP, and Sed Rate to watch for inflammation.

# 4 Gene: ACAT

What it does: Allows your body to convert proteins and fats to ATP (energy). We make our body weight in ATP every single day, so we want to make sure we can get good energy from our fats and proteins when this is our primary source of fuel.  

Where to find it on your report: Digestion

Common symptoms associated with it:

  • Fatigue or hypoglycemia symptoms on a high fat or carnivore diet.
  • Cholesterol goes up eating a high-fat diet.

How to support it: Eat a more vegetable-heavy form of keto and avoid carnivore if you have one copy of this gene, but especially if you have two copies. You are not a good candidate for a carnivore diet.

What labs to run to monitor its functioning:

  • Cholesterol labs – Total cholesterol, triglycerides, LDL, HDL, and LDL particle cholesterol testing if budget allows.
  • Liver Enzymes AST, ALT
  • Hemoglobin A1c, to monitor blood sugar averages
  • Fasting glucose, to monitor blood sugar levels
# 5 Gene: ADIPOQ

What it does: Relates to a hormone released in the intestinal tract when we eat foods, which has to do with how much insulin is secreted, affecting blood sugar, type 2 diabetes, etc. Those with this gene are more predisposed to metabolic syndrome.

Where to find it on your report: Digestion

Common symptoms associated with it:

  • Insulin resistance
  • Heart disease
  • Increased risk of colon cancer

How to support it:

  • Exercise
  • Intermittent Fasting
  • Omega 3’s to increase adiponectin secretion
  • Turmeric
  • Berries
  • Ginger

What labs to run to monitor its functioning:

  • Fasting insulin, to watch for insulin resistance
  • Hemoglobin A1c, to monitor blood sugar averages
  • Fasting glucose, to monitor blood sugar levels
  • Daily monitoring of fasting glucose at home with Keto Mojo
  • CRP to monitor for inflammation
# 6 Gene: SLC22A5

What it does: Picks up fats and shuttles them to the mitochondria to be burned as an energy source, which then goes through the digestive tract and is absorbed across the gut barrier. L-carnitine then picks up the fats and shuttles it to the mitochondria.

Where to find it on your report: Digestive
Common symptoms associated with it:

  • Low energy

How to support it:

  • Getting enough L-Carnitine in your diet or through supplementation if needed
  • Adequate vitamin C intake
  • Making sure you’re methylating well
  • Adequate intake of amino acids
  • Optimizing digestion

What labs to run to monitor its functioning:

# 7 Gene: PPAR Alpha

What it does: This plays a role in fatty acid metabolism and can make it difficult to get into ketosis.

Where to find it on your report: Digestion
Common symptoms associated with it:

  • Difficulty getting into or staying in ketosis
  • Problems in a cholesterol panel – HDL, LDL, triglycerides
  • Hypoglycemia on a high-fat, low carb diet

How to support it:

  • Exogenous ketones to get into ketosis

What labs to run to monitor its functioning:

  • Watch cholesterol levels closely if homozygous and taking exogenous ketones. Total cholesterol, LDL, HDL and triglycerides.
# 8 Gene: ACSL1

What it does: Has to do with how well you metabolize saturated fats from animals like bacon, fat bombs from dairy, etc.

Where to find it on your report: Digestion
Common symptoms associated with it:

  • Higher fasting glucose
  • Insulin resistance

How to support it:

  • Focus on getting your fats from plant sources
  • Eat a more Mediterranean style keto diet
  • Coconut oil is okay

What labs to run to monitor its functioning:

  • Fasting insulin, to watch for insulin resistance
  • Hemoglobin A1c, to monitor blood sugar averages
  • Fasting glucose, to monitor blood sugar levels
# 9 Gene: APOA2

What it does: This runs an enzyme that regulates appetite. People with this gene who eat more fat, tend to be more hungry and consume more calories in a day.

Where to find it on your report: Digestion
Common symptoms associated with it:

  • Weight gain with higher fat diet

How to support it:

  • Exercise
  • Don’t have a sedentary desk job

What labs to run to monitor its functioning:

  • CRP to monitor inflammation
  • Fasting glucose, to monitor blood sugar levels
  • Liver enzymes, ALT, AST to monitor liver functioning
# 10 Gene: FTO

What it does: Relates to the hunger hormone ghrelin, which regulates hunger.

Where to find it on your report: Digestion
Common symptoms associated with it:

  • Especially those who are homozygous (2 copies) may feel hungry all the time

How to support it:

  • Don’t consume a high glycemic diet
  • Pay attention to hunger signals

What labs to run to monitor its functioning:

  • Fasting insulin, to watch for insulin resistance
  • Hemoglobin A1c, to monitor blood sugar averages
  • Fasting glucose, to monitor blood sugar levels
# 11 Gene: TCF7L2

What it does: Has to do with incretin hormone which relates to insulin sensitivity.

Where to find it on your report: Digestion
Common symptoms associated with it:

  • Type 2 diabetes
  • Weight gain
  • Dysregulated insulin
  • Carb cravings

How to support it:

  • Be careful with your carbs. If homozygous, be REALLY careful with your carbs.

What labs to run to monitor its functioning:

  • Fasting insulin, to watch for insulin resistance
  • Hemoglobin A1c, to monitor blood sugar averages
  • Fasting glucose, to monitor blood sugar levels

About Heads Up

Heads Up is an app designed to empower individuals who want to take a self-directed approach to managing their health. Instantly centralize your medical records, connect your favorite devices and apps (e.g., Oura, MyFitnessPal, Keto-Mojo, FitBit, Apple Health, MyMacros+, Withings and many more) and use data to optimize your health.

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3 Ways to Simplify Your Dieting with a Keto Food Tracker

3 Ways to Simplify Your Dieting with a Keto Food Tracker

If your goal for beginning the keto diet is to lose weight, trying to learn the ins and outs of your new diet can be a struggle. Add in all the numbers and ratios, and it can be a bit overwhelming at first. Fortunately, there’s good news – you can simplify the process to make it more easy, convenient and intuitive with a keto food tracker. 

However with the keto diet, tracking your macronutrients (i.e. carbs, protein, fat) is critical – especially in the beginning – to ensure you stay in ketosis (when your body uses fat as fuel instead of carbs) and ultimately ensure your success.

Consistently Monitor Your Food Intake in a Keto Food Tracker

Let’s face it, if something isn’t easy and quick, we aren’t likely to stick with it. That’s why for keto diet followers, convenience and consistency are key. If you aren’t tracking what you are eating, you are likely to drift off course and fall out of ketosis. 

The best way to combat this is to use a convenient app that allows you to easily enter your food intake whenever and wherever you are. Fortunately, the tech-driven world we live in means there is a variety of free (or close to free) keto food tracker apps to choose from. We recommend apps like MyFitnessPal, Cronometer and MyMacros+ to track your daily food intake and ensure you are adhering to your daily goals.

When you start out, calculate your target protein, fat, carb and calorie goals by using a macronutrient calculator designed for ketogenic diets. (You can find a list of calculators as the bottom of this blog. Note: If using a keto food tracker such as Cronometer, the keto calculator is built-in.) Once you have your target numbers, simply enter them into the app. This will allow you to track your day-to-day progress against those numbers. 

Still not sure how you are going to have time to enter those details as you go? Try entering your meals in advance to help you plan your day and ensure you are not over-consuming in any area of your ratios. This will not only help you stay on course but will simplify the process of trying to remember to enter what you ate during the day. If you need to deviate from the plan, you can easily update it. 

Identify Macros You are Over or Under Consuming with a Macros Tracker

By monitoring the ratio of your fats, proteins and carbs (keto macro ratio), you can ensure you are successfully staying in ketosis. Although this may sound daunting, all of the keto food tracker apps noted above allow you to easily track your keto macronutrient ratios and see where you stand against those ratios. 

Once you see where you are falling short or consuming too much, you can adjust your diet to get the right mix. This takes a bit of work upfront, but it’s an important step in helping you achieve the right balance for ketosis. Once the ratios are entered, you’ll be able to easily see where you stand. It won’t take long for you to reach the point where eating to your target macronutrients is intuitive. Additionally, as you become more advanced with the ketogenic diet, you can adjust your macros based upon your progress to best suit your specific body and health goals. 

Get a Holistic View of Your Keto Journey

The keto food tracking apps give you a good start for tracking your macros, but you will want a more comprehensive view of how your ketogenicdiet is impacting your overall health and success. This allows you to monitor other key areas impacted by the keto diet, such as your blood glucose, blood ketones, blood pressure, weight, measurements, HbA1c, insulin levels, etc. Based on this information, you can adjust your macros and diet to account for the most critical areas of your overall health.  

With Heads Up, you simply enter the food you’ve eaten into your keto food tracker. The trackers mentioned link directly with your Heads Up account, and the calculations for your ketogenic ratio are done for you. You’ll not only know at a glance if you are on track, but you will also be able to compare those levels side-by-side with your ketone and glucose levels, weight loss, measurements, lab numbers and more.

We hope these three tips will help you closely monitor your food intake, keto levels and track your success with ease. If you are interested in making your keto diet journey easier and more meaningful, you can get started with Heads Up for free using the button to the right.  We’ll give you the tools to track all your data and make it simple in the process! 

Keto Macro Tracking

Try a Keto Food Tracker for Free

3 Keto-Mojo Pro Tips

3 Keto-Mojo Pro Tips

Once you’ve got the basics of using the Keto-Mojo covered, it’s time to start looking at the bigger picture of how your keto lifestyle is affecting your overall health and performance. 1. Ditch the scaleScales don’t always tell the full story (and they can drive you...

read more
Top 11 Genes for Keto Diet Success

Top 11 Genes for Keto Diet Success

Setting Yourself up for Success Whether you're ready to dive into the ketogenic diet for the first time, or you've tried it in the past and didn't achieve the results you'd hoped, this article is for you! Using your genes for your methylation status, digestion and to...

read more
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Five Steps to Jump Start the Keto Diet

Five Steps to Jump Start the Keto Diet

In this post we will take a look at how Heads Up Health can help you successfully navigate the challenges of implementing and maintaining a ketogenic diet. In particular, we will introduce tools that can help you track your progress, fine tune your approach and find exactly what works for your own body as you adopt a low-carb ketogenic lifestyle. (more…)
Ketogenic Ratio Tracking

Ketogenic Ratio Tracking

While a ketogenic diet may have gained a lot of popularity recently, it’s origin dates back to 1923, when Dr. Russell Wilder started using it at the Mayo Clinic for the treatment of pediatric epilepsy. At the time, pharmaceuticals were not available to treat epilepsy, and it quickly became the go-to treatment due to its efficacy.

Though we now have drugs to support the suppression of seizures in those with epilepsy, not all medications work for everyone, and some individuals have found they have even better control when they eat a ketogenic diet. And not to be exclusive, one therapy can exist with the other, meaning you can combine a ketogenic diet with the therapies you’re already on and may even find that over time you’ll be able to reduce those medications, though you should always communicate with your provider of significant dietary changes so they can monitor your medications. *never go off medication without your doctor’s support and guidance.  Sudden withdrawal of anti-seizure medications can cause seizures.

What is the ketogenic ratio?  

Simply put, the ketogenic ratio is the ratio of fats to carbs + protein in grams measurements in the diet. While most ketogenic diet followers won’t go quite this far with their tracking, it can be critically important for those following a ketogenic diet for therapeutic reasons, like epilepsy.

As you can imagine, calculating this out for every meal can be very time consuming if done manually, which is why automating these calculations whenever possible can decrease the frustration that parents or individuals sometimes feel when using a ketogenic diet for therapeutic reasons.

What is The Classic Ketogenic Diet?

A classic ketogenic diet requires a high level of fat with a very low level of combined carbs and proteins, usually 4:1 or 3:1 (fats to carbs+protein)

For example, on a 2000 calorie diet with a 4:1 ratio, you would have 200g of fat, and a combined total of 50g carbs + protein.

As you can see below, the carbs and the protein are further broken down based on the individual’s protein need to roughly 6% protein and 4% carbohydrates.  Your doctor or nutritionist may modify this depending on your body weight, activity level, and seizure control.

Keto_RatioNote* This is an example only. Your calculations will be custom to you and your dietary needs.

Which ratio is better?

That really depends on your goals. While a 4:1 ratio may be how the diet originated, most adults use more of a 3:1 ratio due to their increased need for protein based on weight, but this all depends on your level of seizure control and should be determined by your doctor. You can read more about the different ratios on the Charlie Foundation’s website here.

Isn’t a ketogenic diet hard?

When the ketogenic diet comes up in regards to a child’s therapeutic diet, it is often met with resistance because it seems difficult or hard to comply with.  However with the recent interest in the ketogenic diet for many applications-from diabetes, to cancer, to weight training, it has become much more common, with food bloggers making it a common household word.  Add in all of the apps available for calculating macronutrients, and pair it with your Heads Up Health profile removing all the calculating and it becomes much easier!

How can I do a ketogenic diet without calculating everything?!

Though macronutrient ratios need to be more specific and consistent with a therapeutic ketogenic diet, it no longer has to be complicated to track.  Heads Up Health has integrated another new feature to let you track your ketogenic ratio when linked to your food tracking app like Cronometer, My Fitness Pal, MyMacros+ or FitBit nutrition trackers.

Just enter all of your foods eaten into your food tracker, which will link with your Heads Up Health account, and the calculations for your ketogenic ratio are done for you, letting you know at a glance if you’re on track or not.  With the new mobile app (coming soon), you’ll have this info easily at your fingertips at all times.

How to set up your Heads Up Health profile for ketogenic ratio tracking

To get your ketogenic ratio widget, click on the “+” button at the bottom of your widgets, click on “data source,” and select keto ratio from the drop-down menu. From there you will enter your goal.  If you are aiming for a 3:1 ratio, enter 3 in this field.

Keto_Ratio_Add_Widget

Once you have your widget, you can drag it to the top of the screen, so it’s easily viewed.  Next, click on your username in the top righthand corner of the page, click on Settings and select either total or net carbs under the ketogenic ratio section.

Keto_Ratio_Total_vs_Net_Carbs

Total Carbs include the total amount of carbohydrates in your food.

Net Carbs is total carbs minus fiber in that food.  

If you select total carbs, you’ll be complying more strictly; however, you will be allowed much fewer carbs than if you choose net carbs and account for the fiber that slows the carbohydrate’s glucose response in your body.

Make sure your food tracker like Cronometer, My Fitness Pal, MyMacros+ or FitBit nutrition tracker is linked to your Heads Up Health account.

To connect your food tracker to Heads Up Health

Click on “Connect Data” in the upper right corner of the page near your name.

Connecting_Other_Data_To_HUH

Once you’ve gotten your food tracker connected and your keto ratio widget on your dashboard, rearrange them in a way that makes sense for you at a glance.  Here is an example of how yours could look.

Keto_Ratio_Dashboard

References:

For more detailed information on the therapeutic use of the ketogenic ratio and how it’s used in epilepsy treatment visit the Charlie Foundation.

 

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.