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Keto Dictionary: Your Quick Guide To All Things Keto

  • BMI - an abbreviation for Body Mass Index, is a measurement of a person’s body size in respect to their weight and height. This calculation is the most widely used tool by doctors and medical professionals in screening for overweight and obese individuals.

However, there are several negatives of using this method. It does not account for body composition, fat percentage, bone weight or muscle mass, therefore it is not the most reliable method in body size measurement. For example, a perfectly healthy individual with lean muscle mass may be considered overweight or even obese using the Body Mass Index scale.

  • BPC - or otherwise known as Bulletproof Coffee, is a brewed coffee drink most commonly used with grass-fed butter and MCT oil.

Bulletproof coffee is a popular drink among those who follow low-carb, high-fat diet such as the ketogenic diet. It is supposed to be a breakfast replacement and work as an energy boosted due to a combination of caffeine and fat.

  • CKD - stands for Cyclical Ketogenic Diet. This type of the ketogenic diet is mostly used by bodybuilders and professional athletes. It involves eating clean, ketogenic foods for several days during the week, and then increasing your carbohydrate intake significantly during the remaining days. People who perform intense daily training found that this type of keto allows them to increase endurance, speed and strength.

For more information on the Cyclical Ketogenic Diet, click here.

  • Fat Bombs - those are the keto-friendly treats if you want to indulge in something sweet without overly affecting your carbohydrates and macros.

The main ingredient in fat bombs may be coconut oil or butter. Most of the people on the ketogenic diet use these almost-guilt-free snacks as a quick way or to increase their fat intake.

  • HPKD - abbreviation for High Protein Ketogenic Diet. This type of the ketogenic diet is similar to the Standard Ketogenic Diet (SKD), however, with an increase in the consumption of protein. Usually, on the standard version of keto you would eat from 15-25% of your daily calories from protein. In contrast, HPKD calls for around 30-35% of protein. This approach is best for those who want to gain lean muscle mass.

           To read more about the High Protein Ketogenic Diet (HPKD), click here.

  • IF - stands for Intermittent Fasting. It is an eating pattern in which you alternate between cycles of eating and fasting. There are several methods to do this, ranging from daily to weekly schedules. Usually, your “fasting state” begins the moment you go to sleep. However, some people like to extend it further for another few hours or even the next few days.

In terms of the ketogenic diet, you may have seen abbreviations such as, OMAD, IF 16:8 or IF 20:4. For example: IF 16:8 means that you fast for sixteen hours, and then consume your daily macronutrients within an eight hour window. Additionally, some people fast for longer periods of time, such as 48 hours.

  • IIFYM - stands for “If It Fits Your Macros”. It is a dieting method that involves counting macronutrients; protein, fat and carbohydrates instead of calories. In order to start IIFYM you would have to calculate the amount of calories needed for you to either maintain, gain or lose weight. Although benefits of this dieting technique include greater flexibility in food choices and weight loss, there is no focus on micronutrients.

One of the cornerstones of the ketogenic diet is eating nutrient-dense, wholesome foods that provide you with vitamins and minerals your body needs. IIFYM does not care whether you eat foods you should avoid on the ketogenic diet such as starchy carbohydrates, sugars and processed fats, as long as you stay within your macros. While there are plenty of people who have lost a lot of weight using this method, there is one important thing to note - eating unhealthy food is not what ketogenic diet is about.

  • Keto flu - is a group of symptoms that mimic the actual flu. It is most commonly observed during the first few days of the ketogenic diet. Due to a carbohydrate restriction, elimination of processed products and sugar, your body may experience “keto flu” signs such as nausea, headaches, irritability and fatigue. These symptoms may last from a few days, and in rare cases, even up to a month.

For a comprehensive and detailed article about the “keto flu” and how you can get rid of the symptoms, click here.

  • Marcos - short for macronutrients. They are the fat, protein and carbohydrates present in your food. Depending on your goals, you can adjust your daily macronutrient needs so that they fit your lifestyle. It is worth knowing that one gram of carbohydrates provides 4 calories, whereas one gram of fat provides 9 calories. One gram of protein is also 4 calories. While not counted in macronutrient calculations due to its lack of nutritious value, alcohol is also a macronutrient that provides 7 calories per one gram.

In the ketogenic diet, your macros should be divided as follows: 70-80% of calories from fat, 20-25% of calories from protein and 5-10% of calories from carbohydrates.

  • Net Carbs - simply put, those are the carbohydrates your body can digest and use as energy. The formula to calculate net carbs is as follows:

Total Carbs - Fiber - Sugar Alcohols = Net Carbs.

While some people on the ketogenic diet insist on counting total carbohydrates, most people stick to the general rule of eating between 20-50g of net carbs per day.

  • OMAD - stands for “One Meal A Day”. This is one of the types of intermittent fasting which suggests a 23:1 eating period, meaning you would fast for twenty-three hours and eat all of your daily caloric and macronutrient intake in a 60-minute period.

On the ketogenic diet, limiting and restricting carbohydrates contributes to less hunger cravings. While the idea of eating one meal a day may seem frightening at first, most of the people who have been in ketosis for longer than a few weeks implement OMAD naturally into their daily eating routine.

  • SKD - this abbreviation stands for the Standard Ketogenic Diet. This is the most common version you will read about on the web or while researching ketogenic studies. Most of the time, your macronutrients will look like this: 70-80% of daily calories from fats, 20-25% from protein and 5-10% from carbohydrates. This version is best for those who are just at the beginning of their ketogenic journey and want to enter a state of ketosis.

Because every single person is different, we advise you to calculate your individual macronutrient needs according to your weight, height, daily activity level and goals.

  • TKD - stands for Targeted Ketogenic Diet. This variation of the ketogenic diet is both similar to the Standard Ketogenic Diet (SKD) and Cyclical Ketogenic Diet (CKD). It is characterized by eating most of your daily carbohydrate intake around the time of your workouts, usually less than an hour before. TKD is beneficial to those who perform more than occasional or light cardio. It works best for those who exercise at medium to high intensity levels and need an extra “boost” of energy before their training.

         If you would like to find out more about the Targeted Ketogenic Diet, click here.

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