There are many different ideas out there about the “right way” to do Keto. Many of them require a level of commitment that we should all aspire to but is unrealistic for many people to manage. Registered Dietitian and SlimFast Plan Consultant, Maryann Walsh is out to prove that there’s an accessible way for anyone to kick-start their diet & keep the lbs off. Read on to hear Maryann’s Keto words of wisdom.
I have a few personal sayings when it comes to diet and lifestyle. One of them is that the best nutrition plan is the one that works best for you. What does this mean? It means that just because your friend, neighbor, or sister is feeling great following their way of eating, doesn’t mean that is also what’s best for you. If you are following a Ketogenic lifestyle, you probably have noticed that there are LOTS of opinions out there on what’s “right” and what’s “wrong”, and all sorts of proposed versions of Keto …“Lazy Keto”, “Dirty Keto”, “Standard Keto”, “Cyclical Keto” etc. etc. etc … it’s enough to make anyone’s head spin!
Here’s the good news: YOU get to choose which version of Keto works best for you! The reason why the SlimFast Plan has helped millions lose weight successfully for decades now, is because it has given people the ability to create a healthy lifestyle that works for them. The SlimFast Keto Plan holds true to this approach.
Since every individual is different, it can be tough to give firm rules to follow in order to achieve ketosis. It may involve a bit of trial and error. Of course, like anything else, having a little bit of structure or a “guide” of sorts is a great way to start, so allow me to make some suggestions on how to utilize macronutrient ratios to lose weight following the SlimFast Keto Plan:
For women following the SlimFast Keto Plan, the recommendation is to consume approximately 1,200-1,300 calories per day. The recommendation for total carbohydrates is a range from 10% to 18% of those total calories, which equates to a range of about 30-58 grams of total carbs. SlimFast recommends getting enough fiber in your diet, which should range from about 15g to 25g per day for women. Take your total grams of fiber intake for the day and subtract it from the total grams of carb intake for the day, this is your net carb intake. This means that the recommended net carbohydrate range should be from about 15g to 33g per day, which calculates back to about 5% to 10% of net carbs per day.
For men following the SlimFast Keto Plan, the recommendation is to consume approximately 1,600-1,700 calories per day. The recommendation for total carbohydrates is a range from 10% to 18% of those total calories, which equates to a range of about 40-77 grams of total carbs. As mentioned for women, SlimFast recommends getting enough fiber in your diet, which should range from about 15g to 38g per day for men. You then take your total grams of fiber intake for the day and subtract it from the total grams of carb intake for the day, this is your net carb intake. This means that the recommended net carbohydrate range should be from about 25g to 39g per day, which calculates back to about 5% to 10% of net carbs per day.
Too much math? There’s an app for that! There’s numerous smartphone apps that are available to help you keep track of all of this!
Test Strips: So, what’s the deal with these urinalysis strips that turn different shades of pink and purple? The test strips can be a great tool to see if you are achieving a state of ketosis. Some choose not to test and don’t really care too much if they are getting into ketosis as long as they are achieving weight loss results, and this is fine. However, entering a state of ketosis is so desirable for many because of the following reported benefits in addition to weight loss:
- Fewer blood sugar fluctuations, aiding in appetite suppression and reduced cravings for carbohydrates (therefore making it easier to stick to a Keto/ low-carb lifestyle). Weight loss on a ketogenic diet has also been shown to suppress the hunger hormone Ghrelin. (1)
- More efficient fat loss, as your body breaks down fat stores for energy when carbohydrates are not available. (2)
- Studies suggest that a Ketogenic diet can raise HDL levels (good cholesterol) and reduce triglycerides (high triglycerides are often associated with high carbohydrate intake). (3)
Some other reported benefits from Keto-dieters may include:
- Increased energy levels
- Decreased joint discomfort
- More stable moods
- Increased focus, decreased brain fog
So again, you could easily get wrapped up in the many different variations of the Ketogenic diet that are discussed all over the internet and on social media, but the best way for you to do Keto is usually the way that is working best for you and is giving you the results you desire. Hopefully the suggestions above can help you find your carb “sweet spot.” Build your Keto Confidence using the SlimFast Keto Quick-Start Guide! Download it here.
Disclaimer: Please check with your healthcare provider prior to starting any diet or weight loss plan. If you are following a therapeutic Ketogenic diet under the supervision of a physician or healthcare provider, please follow their recommendations.
Have a question for Maryann? Ask and you will receive!
Registered Dietitian and SlimFast Plan Consultant, Maryann Walsh has some helpful answers to your most frequently asked questions. Click to explore her advice on a variety of topics – from stocking low-cal snacks, to powering through plateaus. Have a diet dilemma that hasn’t been discussed? Submit it now and be on the lookout for more words of wisdom!