Let’s talk breakfast. A low carb breakfast could consist of
3 fried eggs 270 calories. The ratio is 49% fat + 44% protein + 7% carbs
Remember we are shooting for a Ketogenic Ratio of 65%fat + 30% protein + 5% carbs so eggs alone, while perfect for low carbers, not for keto’ers. (disclaimer.. I am writing this as a student not as an expert by any means!!!! So feel free to comment any opinions and corrections to my notes!)
If I take away one egg and replace it with 2 slices of bacon what changes.
Calories stay pretty much the same….. but the ratio goes to 50% fat + 44% protein + 5% carbs
Better but not ‘perfect’.
|
food |
fat |
protein |
carbs |
total |
fat ratio |
protein ratio |
carb ratio |
|
egg |
6.7 |
6.1 |
1 |
13.8 |
0.49 |
0.44 |
0.07 |
|
bacon |
3.5 |
2.9 |
0.1 |
6.5 |
0.54 |
0.45 |
0.02 |
|
totals |
10.2 |
9 |
1.1 |
20.3 |
0.50 |
0.44 |
0.05 |
What if I add cream in my coffee. One Tablespoon of cream is 18 calories!
but the ratio goes to 51% fat + 41% protein + 8% carbs
The fat does well but the carbs go the wrong direction!!!
What now?
|
food |
fat |
protein |
carbs |
total |
fat ratio |
protein ratio |
carb ratio |
|
egg |
6.7 |
6.1 |
1 |
13.8 |
0.49 |
0.44 |
0.07 |
|
bacon |
3.5 |
2.9 |
0.1 |
6.5 |
0.54 |
0.45 |
0.02 |
|
cream |
1.6 |
0.5 |
0.7 |
2.8 |
0.57 |
0.18 |
0.25 |
|
totals |
11.8 |
9.5 |
1.8 |
23.1 |
0.51 |
0.41 |
0.08 |
How about a haas avocado? Much better for the ratio but not for calories if you are counting calories. (avocado has 332 calories) Adding it to breakfast will bring your breakfast calories to over 600!!! But it will help you ration of fat to protein to carbs
69% fat + 22% protein + 9% carbs
|
food |
fat |
protein |
carbs |
total |
fat ratio |
protein ratio |
carb ratio |
|
egg |
6.7 |
6.1 |
1 |
13.8 |
0.49 |
0.44 |
0.07 |
|
bacon |
3.5 |
2.9 |
0.1 |
6.5 |
0.54 |
0.45 |
0.02 |
|
cream |
1.6 |
0.5 |
0.7 |
2.8 |
0.57 |
0.18 |
0.25 |
|
avocado |
29.5 |
4 |
3.6 |
37.1 |
0.80 |
0.11 |
0.10 |
|
Totals |
41.3 |
13.5 |
5.4 |
60.2 |
0.69 |
0.22 |
0.09 |
On the other hand… if you can give up your eggs… keep your bacon and coffee heavy whipping cream… then your calories are about 435 calories and the ratio goes to 75% fat + 16% protein + 9% carbs – not perfect but better.
It is all up to you.
For me.. I will stick with 2 slices of bacon unless I want more with 2 fried eggs and heavy whipping cream in my coffee. It’s not perfect, but neither am I and I am still losing weight, so… yay!!
I hope you are too!!
|
food |
fat |
protein |
carbs |
total |
fat ratio |
protein ratio |
carb ratio |
|
egg |
6.7 |
6.1 |
1 |
13.8 |
0.49 |
0.44 |
0.07 |
|
bacon |
3.5 |
2.9 |
0.1 |
6.5 |
0.54 |
0.45 |
0.02 |
|
cream |
1.6 |
0.5 |
0.7 |
2.8 |
0.57 |
0.18 |
0.25 |
|
totals |
11.8 |
9.5 |
1.8 |
23.1 |
0.51 |
0.41 |
0.08 |