do you need to worry about calories on keto diet Keto longed
Starting my journey towards weight loss is exciting yet daunting at the same time. I stumbled upon some fantastic tips online that have inspired me to make some lifestyle changes. One tip that caught my eye was the keto diet. I did some research and found out that it’s a low carb, high-fat diet that helps with weight loss. One thing that everyone on the keto diet needs to keep in mind is their calorie intake. It’s essential to consume the right amount of calories to see results. But how do you determine how many calories you should have? I found a helpful infographic that breaks it down. First, you need to calculate your Basal Metabolic Rate (BMR). BMR is the number of calories your body burns at rest to maintain its basic functions, such as breathing, circulation, and cell production. The formula for calculating BMR is different for men and women. For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years) For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years) Once you have your BMR, you need to calculate your Total Daily Energy Expenditure (TDEE). TDEE takes into account your activity level and the number of calories you burn during the day. To maintain your current weight, you need to consume the same number of calories as your TDEE. To lose weight on the keto diet, you need to create a calorie deficit by consuming fewer calories than your TDEE. The infographic I found suggests that you should aim for a 15-20% calorie deficit. The infographic breaks down the number of calories you should consume based on your level of activity. For example, if you’re sedentary, meaning you don’t exercise, you should consume BMR x 1.2. If you’re moderately active, meaning you exercise 3-5 times a week, you should consume BMR x 1.55. Following these guidelines, I calculated my BMR and TDEE and determined that I need to consume 1600-1700 calories per day to lose weight on the keto diet. It’s essential to eat the right kinds of foods to ensure that you’re getting the nutrients your body needs. I found a great recipe for a keto-friendly breakfast that’s easy to make and delicious. The recipe is for a spinach and feta omelette. To make it, you’ll need: - 2 eggs - 1/4 cup of fresh spinach - 1/4 cup of crumbled feta cheese - Salt and pepper to taste - 1 tablespoon of olive oil Heat the olive oil in a frying pan over medium heat. Add the spinach and cook until it’s wilted. In a separate bowl, whisk the eggs and feta cheese together. Pour the egg mixture into the frying pan and cook until the bottom is set. Fold the omelette in half and cook until the eggs are set. Season with salt and pepper to taste. This omelette is a great way to start your day and stay on track with your keto diet. Remember to always calculate your calorie intake and eat a balanced diet to see results. With dedication and hard work, we can all achieve our weight loss goals!
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