![]() ![]() We are getting there! Where can we find a little more fat to achieve a RATIO 3? In the oil that will go with our tomatoes of course! That adds up to: 26,8g F / 9,8g PC = RATIO 2,7 Using 2 different pans, cook the salmon in 7g of oil and the spinach in 14g of oil.Ĭalculate the total we have at this point, adding protein and carbs together (PC): spinach, you will use about 14g of olive oil, and you will write:Ĥ5g spinach (0,8g C) 14g olive oil (14g F) You will cook your spinach in the maximum quantity of oil that it can absorb.įor 45g of. You know that 55g of cooked spinach = 1g Cīut you only want to cook 45g of spinach. In a bowl, weigh the quantity of spinach that seems appropriate for your child and calculate the amount of carbs in that quantity. That's where the vegetables kick in! They will absorb the missing fat that we need. We are far from 3, the ratio that we need. Now, add up the fat on one side and the protein and carbs on the other.Īt this point you have a total of: 12,8g F / 9g P Next to "45g salmon" write: "5,8g F / 9g P"Ĥ5g salmon (5,8g F / 9g P) 7g olive oil (7g F) To find out the amount of fat, calculate: 45 x 13 / 100 = 5,8 Time to use the good old cross-multiplication that you learned in school! ![]() Once you are familiar with the diet, you won't need to add the letter anymore, you'll just know.įor the salmon look up the nutritional facts online or on the documents provided by your nutritionist. You can use 'F' for 'Fat', 'C' for 'Carbs' and 'P' for 'Protein'. Now calculate the quantity of protein, carbs and fat of those 2 ingredients. In this case: '45g salmon' and '7g olive oil'. On a piece of paper, write down everything you cook. I add 7g of delicious organic olive oil to the pan. I know from experience, that 45g of salmon can be cooked in 7g of oil, so I weigh 45g of salmon in a small pan (yes, you can put the pan directly on the scale) and add the maximum quantity of oil it can absorb. I find that fresh salmon works beautifully with spinach and tomatoes, so I am going to go with those today.įor my 4 year old son who weighs about 16 kilos (35lb), I use 45g of salmon (follow the recommendations from your nutritionist to know the right quantity for your child). Now, look in your fridge for vegetables that may go well with salmon. You have salmon in the fridge? So let's cook with salmon today! Now, let's get cooking! You will need a piece of paper, a pen, a calculator, small pans and bowls and of course a scale! That is why nutritional values on labels and tables given by your nutritionist are absolutely essential. Some foods have 2 things, like protein + carbs (pasta for example) or protein + fat (salmon for example). In the same way, pasta has more carbs than lentils, which have more carbs than tomatoes, for example. Grapes, for instance, contain more carbs than strawberries. It will most likely be a table looking like this : In order for you to know the amount of fat, protein and carbs in meat, chicken, fish, eggs, fruits and vegetables, your nutritionist will give you some documents. If the amounts are given per serving, make sure you take that into consideration while doing your math. In most countries, the nutrition facts are given for 100g of product. That is the number you want to take into consideration. Sometimes the label will specify 'net carbs'. So, on all American labels, simply deduct the amount of 'dietary fiber' from the total amount of carbs. In the US, 'dietary fibers' are counted as carbs, but they don’t count in a keto diet. All you have to do is look at the nutritional content label on the package. In order to achieve a 3:1 ratio, you need to know the exact amount of fat, carbs and protein in everything you cook.įor all the packaged stuff it’s easy. You will need to reach that specific balance in every meal : breakfast, lunch, snack and dinner. A 3:1 ratio means a 3 to 1 balance between fat on one side and protein + carbs on the other side. Yes, you need to put carbs and protein in the same basket. That means: 3g of fat for every 1g of protein + carbs. Your body will then produce ketones and you will be on the ketogenic diet.ģ:1 ketogenic diet = you will have to weigh all of your food and reach a specific ratio for every meal. Ketogenic diet = all you have to do is eat very low carbs, an adequate amount of protein and lots of fat. Because it is so extreme, it requires medical supervision and can have the benefit of protecting the brain from seizures. The 3:1 keto diet is a strict and extreme ketogenic diet, which has a therapeutic goal. It is also called the 'classical ketogenic diet' or 'classical KD'.Īnybody can be on a ketogenic diet for various reasons such as weight loss, overall wellbeing, etc. The '3:1 Diet' is a type of ketogenic diet. ![]()
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