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Take Just A Moment and Admire . . . (Then Calculate Your Ideal Body Weight)

A patient just sent this picture to me this evening.  I got a good laugh out of it.

pile o bacon

It brought up a couple of principles. Seriously, take just a moment and admire this pile of bacon. . .

First, it’s important that we take a moment and think about what is important in life.  What is it that really makes you tick?  To those of us following a ketogenic lifestyle (low carb, high fat living), this represents food, fuel, taste and great conversation value.  This pile of bacon forces one to think about what is really important in ones life.  This pile of bacon represents 2-3 weeks of breakfast, flavor for the salad, and something to use to dip in the guacamole.

Low Carb Gluten Free Salad

Second, how much of this bacon can one following a ketogenic lifestyle have at a meal?  Well, that is based on your ideal body weight.  Many people have asked me how to calculate ideal body weight this week.  I’ve provided the calculation below:

Ideal Body Weight (IBW) – Estimated in (kg)
Males: IBW = 50 kg + 2.3 kg for each inch over 5 feet.
Females: IBW = 45.5 kg + 2.3 kg for each inch over 5 feet.
The average female needs 1.0 g per kg of ideal body weight per day.
The average male needs 1.2 g per kg of ideal body weight per day.
If you are exercising more than 60 minutes 5 days per week then those values increase to 1.4 grams per kg for females and 1.6 grams per kg for males.
Example:
A 6 foot male’s IBW would be 50 kg + (2.3kg x 12 inches) = 77.6 kg
A 5 foot 4 inch females IBW would be 45.5 kg + (2.3kg x 4 inches) = 54.7 kg.
If you eat three times per day, then simply divide your IBW by 3 to get the maximum protein you need per meal.
I hope that helps.
KetoOS
KetoOS – Drinkable Exogenous Ketones

DocMusclesScopes: Low-Carb Approach to Scales & Halloween Candy . . .

Click the link below to see this evening’s Periscope (DocMusclesScopes) found on Katch.me:

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https://www.katch.me/docmuscles/v/3ff9e94f-c846-3cdb-84fa-081e640b7a6f

Have a great evening!!

Nutritional Values of Commonly Used Ketogenic Foods

I’ve had a number of emails and requests from patient’s to locate a source for fat percentages and protein contents of various foods as they prepare and follow a ketogenic lifestyle.  I’ve looked all over, however, nothing easy and concise has made itself readily available, and there hasn’t been a simple one page tool at your fingertips . . .

Hopefully, this list will start to fill that gap.  Use the list to calculate protein and fat levels as needed.  Let me know if I can add to the list or if there are foods you commonly use that I’ve missed.  Keep the ketones up and your waistline down!

Nutritional Values of Common Ketogenic Foods:

Food:                                                                       Protein Contents:                                Fat Contents:

Steak (Ribeye) –                                                      65 grams per 8 oz.                                 49%

Steak (Top or Bottom Round) –                             23 grams per 3 oz.                                  33%

Ground Beef (75% Lean) –                                      22 grams per 3 oz.                                 55%

Pork Chop (boneless) –                                            26 grams per 3 oz.                                15%

Ham –                                                                      17 grams per 3.5 oz.                              12%

Bacon (grilled) –                                                      22 grams per 3.5 oz.                               75%

Sausage (beef) –                                                     14 grams per 3.5 oz.                              79%

Sausage (pork) –                                                     17 grams per 3.5 oz.                              75%

Chicken Breast (boneless, skinless) –                     24 grams per 3 oz.                                  18%

Turkey Breast –                                                       24 grams per 3 oz.                                  15%

Yellowfin Tuna –                                                     25 grams per 3 oz.                                  10%

Light Tuna –                                                             22 grams per 3 oz.                                 8%

Halibut –                                                                  23 grams per 3 oz.                                  19%

Sockeye Salmon –                                                   23 grams per 3 oz.                                  22%

Tilapia –                                                                   21 grams per 3 oz.                                  13%

Deli Meats:

Roast Beef –                                                            18 grams per 3 oz.                                  16%

Canadian bacon –                                                    15 grams per 3 oz.                                  33%

Pepperoni –                                                             18 grams per 3 oz.                                  83%

Roast Turkey Breast –                                             18 grams per 3 oz.                                  15%

Snacks:

Beef Jerky (Jack Links) –                                          13 grams per 1 oz.                                9%

Peanut Butter (Peter Pan Crunchy) –                      8 grams per 2 tbsp.                                76%

Mixed Nuts –                                                           6 grams per 2 oz.                                    79%

Almonds, raw –                                                       6 grams per 1 oz.                                    66%

Walnuts, raw –                                                        4 grams per 1 oz.                                    85%

Sunflower seeds, raw –                                          6 grams per 1 oz.                                    76%

Tofu –                                                                      12 grams per 3 oz.                                  30%

Greek Yogurt –                                                        23 grams per 8 oz.                                  0%

Cheeses:

Swiss Cheese –                                                        24 grams per 3 oz.                                  66%

Cream Cheese –                                                      11 grams per 3.5 oz.                               79%

Ricotta cheese –                                                      10 grams per 3.5 oz.                               63%

Cheddar cheese –                                                    24.6 grams per 3.5 oz.                            74%

Eggs –                                                                      6 grams per 1 large egg                         60%

(Adapted from http://www.caloriecount.com)

A printable PDF copy of this information is available here:

Nutritional Value of Common Foods.

To live in the presence of great truths and eternal laws, to be led by permanent ideals –  that is what keeps a man patient when the world ignores him, and calm and unspoiled when the world praises him.  Hopefully, these posts are adding to your stable ideals.