Dana Carpender - Dana Carpenders Keto Fat Gram Counter: The Quick-Reference Guide to Balancing Your Macros and Calories
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- Book:Dana Carpenders Keto Fat Gram Counter: The Quick-Reference Guide to Balancing Your Macros and Calories
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Need help figuring out what you can and cant eat on your keto diet? Low-Carb Queen Dana Carpender takes the guesswork out of knowing which foods are on or off the table with this handy little guide. This book includes a comprehensive directory of total fat, carbs, protein, fiber, and calorie amounts for countless types of foodfrom meat, fruits, and vegetables to popular packaged and restaurant foods.
Also included are the best keto/low-carb tips from the Low-Carb Queen herself. This is a perfect quick reference to help you balance your macronutrients for a successful keto/low-carb/intermittent fasting lifestyle.
Grab this little book and carry it in your purse, pocket, or briefcase and youll never struggle to stay keto.
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Dana Carpenders
FAT GRAM
COUNTER
The Quick-Reference
Guide to Balancing Your
MACROS and CALORIES
Dana Carpender
Author of the best-selling 500 Ketogenic Recipes
2020 Quarto Publishing Group USA Inc.
Text 2020 Dana Carpender
First Published in 2020 by Fair Winds Press, an imprint of The Quarto Group,
100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.
T (978) 282-9590 F (978) 283-2742 QuartoKnows.com
All rights reserved. No part of this book may be reproduced in any form without written permission of the copyright owners. All images in this book have been reproduced with the knowledge and prior consent of the artists concerned, and no responsibility is accepted by producer, publisher, or printer for any infringement of copyright or otherwise, arising from the contents of this publication. Every effort has been made to ensure that credits accurately comply with information supplied. We apologize for any inaccuracies that may have occurred and will resolve inaccurate or missing information in a subsequent reprinting of the book.
Fair Winds Press titles are also available at discount for retail, wholesale, promotional, and bulk purchase. For details, contact the Special Sales Manager by email at or by mail at The Quarto Group, Attn: Special Sales Manager, 100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.
Digital edition: 978-1-63159-783-1
Softcover edition: 978-1-59233-908-2
Digital edition published in 2020
Library of Congress Cataloging-in-Publication Data available
Cover Design and Page Layout: Sporto
The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health-care provider before beginning any new health program.
All product and company names are trademarks or registered trademarks of their respective holders. Use of them does not imply any affiliation with or endorsement by them.
Welcome to the wonderful world of keto! Ive been running my body on fat and ketones for almost twenty-four years now, and I have never considered going back to the mood and energy swings that came from running a glucose-based metabolism. You know those ads about that three oclock feeling, the ones that assume that everybodys energy crashes a few hours after lunch? Or the ones about how you just have to have a snack halfway through the afternoon or youll fall over? Yeah, no. Havent had a blood sugar crash in years.
Snacks just arent a big thing for me anymore. Once Ive had a cheese and avocado omelet fried in bacon grease for breakfast, Im not hungry again for... well, quite a while. I have long since fallen into a pattern of eating two meals a day, rather than three. Im just not hungry enough for three meals a day. When I think back on the years when I ate a Low fat diet centered on whole grains and other good carbs, and how ravenous I constantly felt, its nightmarish. Yes, my life still centers on food to a large degree, since I write about it for a living. But that desperate OMG, I have to eat something right now or Ill collapse! feeling? Nope.
Though my body has adapted to running on fat and ketoneswhich took just a few days for memy energy level still fluctuates, sure, depending on how much sleep Ive had, my stress level, the weather. But my actual fuel supply has been steady, constant, and reliable. When I burn through the fuel from my last meal, I shift smoothly over to burning body fat with no energy drop. Just the way the body evolved to work.
Are you ready for limitless energy? Are you ready to teach your body to burn fat for fuel? Are you ready to finally not be hungry all the time?
So what is a ketone, anyway? Ketones are a by-product of burning fat for fuel and are themselves a valuable fuel source. You may have heard that coal can be partially burned, yielding cokenot the soft drink, but a secondary fuel that burns hotter and cleaner than coal. Think of ketones as the coke that is derived from the burning of fat.
Most of your bodys tissues will run just fine on free fatty acids. But there are some tissues, most notably the brain, that cannot burn fat. The vast majority of tissues that will not burn fat, especially the brain, will happily run on ketones. Indeed, a ketogenic diet was first devised to treat epilepsy, a purpose for which it is still used today.
There are a fewa very fewtissues that require glucose, and a healthy person will have roughly a teaspoon of glucose in their blood while fasting. The liver can easily keep up with that demand through gluconeogenesis, the creation of glucose from protein and, to a lesser degree, from fat. There is no biochemical need for dietary carbohydrate.
A ketogenic diet is a diet that forces the body to turn to fat and ketones for fuel. This is done by strictly limiting carbohydrates. I repeat: This is done by strictly limiting carbohydrates. I stress this because so much emphasis is being put on increasing fat intake that limiting carbs can get lost in the static. To be in dietary ketosis, most people need to cut carbohydrate intake to 50 grams or less per day, and many need to stay below 20 grams per day.
You can, of course, determine if and to what degree you are in ketosis through urine test strips, a blood ketone meter, or a breath meter (my choice). These can tell you whether you are creating ketones and, therefore, whether you are running a fat-based metabolism. What they cannot tell you is where that fat is coming from. Just because you are in ketosis does not mean you are losing weight. You may be burning body fat, sure. But you might be burning dietary fat, instead of body fat.
So lets be clear: Yes, I am in favor of a high-fat diet. I am a fan of rib-eye steaks, pork shoulder, eggs scrambled in bacon grease, plenty of olive oil on salads, pecans, walnuts, macadamia nuts, butter-dipped asparagus, plenty of mayo in my tuna salad (made with olive-oil-packed tuna), and yes, bacon-bacon-bacon, all that stuff. But adding fat to your diet without slashing the carb count to the bone will not get you into ketosis.
On the other hand, if you cut carbs back to 20 grams per day, you will very likely go into ketosis even without deliberately adding fat to your diet. And unless youre doing something bizarre, like eating nothing but water-packed tuna and grilled skinless chicken breast, you will be eating a relatively high-fat diet.
Whether you need to deliberately strive to increase your fat intake depends on your purpose for eating a ketogenic diet. If you are shooting for a therapeutic degree of ketosisfor, say, seizure control or to improve cognitive functionthen adding fats, especially coconut oil and MCT oil, is a good way to get there. Similarly, if you are using ketones to fuel endurance exercise, fat bombs and butter-and-coconut-oillaced coffee are great tools.
But if you are eating a ketogenic diet to lose and control your weight, some of the fat you burn must come from your bodys fat stores. In other words, butter on your broccoli and asparagus, sauted mushrooms on your steak, coleslaw made with mayo and sour cream? Good. Five or six cups of butter-and-oillaced coffee or a dozen fat bombs a day? You may be overshooting the mark. I find this sort of thing (for me, its likely super-low-carb shirataki noodles with butter and Parmesan) is best used in place of a meal, not
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