Getting started

tinaalvarado29

Ok im finally going to go to a lcd I have been on a low calorie diet for.about a month but I have been reading alot on low carb and I'm ready to give it a.chance I will be going to the store tomorrow can you guys help me out with a.list of things.i should get to start off type of yourgurt to get type of butter ect. Also cam some one.check my macros this is what I came up with I'm 5'4 and 230 pounds age 48
1230 calorie
20 net carbs
52 protein
105 fat
All help is appreciated

ms_smartypants

welcome to an awesome group of people .....You might want to try this calculator http://keto-calculator.ankerl.com/

As for a shopping list
meat/seafood
cheese
eggs
heavy whipping cream
most of us use kerrygold unsalted butter (for the bulletproof coffee)
I can't help you will yogurt

It might be helpful to search lchf or keto recipes on pinerest.com ...ruled.me..... and also looking on the launch pad

wishing you the best

Sunny_Bunny_

FOR YOUR INCREASED SODIUM NEEDS
Sea salt
Broth or boullion
pickles
Olives

FOR EASY HEALTHY FATS
coconut oil
Butter (no fake stuff)
Avocado (a little higher carb, but I think it's worth it)

FOR A SWEET FIX
80% or more dark chocolate. I highly recommend Green & Blacks brand.
Raspberries
Blueberries
Blackberries

IF YOU EAT VEGGIES
green leafy veggies and others that grow above ground. No starchy veggies.

IF YOU EAT DAIRY
heavy cream (heavy whipping cream)
Full fat yogurt without added sugar, so unflavored
Cheese (real cheese. Not the vegetable oil stuff)
Cream cheese

COMMON BASICS
whatever meat you like.
Eggs
Bacon

CONSIDER SUPPLEMENTING MAGNESIUM
pretty much everyone is deficient anyway and the rate of water loss that occurs on low carb changes your electrolyte concentration starting with sodium. Which is why it's important to REPLACE the sodium you are losing. You can find magnesium citrate quite easily at most pharmacies. DON'T GET MAGNESIUM OXIDE. It doesn't absorb as well, but it makes a good laxative If you want a better form, you can order magnesium glycinate on Amazon. But citrate is just fine. Also would be a good idea to use some salt substitute like NuSalt that is potassium chloride on your foods or in your water for a little boost of potassium. Probably don't need more than 1/8 or 1/4 tsp a day... Don't forget to salt your foods too. The sodium needs are between 3000-5000mg a day. It could actually be more. Tends to vary.

SamandaIndia

Hi there, welcome @tinaalvarado29. What @Sunny_Bunny_ said plus the launch pad has a keto calculator if you want to check macros. They do look ok. On a lot of websites protein min is 1g proyein per kg lean body mass so you are just above that. Your lbm is probably about 48kg (I am also 5ft 4). You may find you can eat more than 1230 cals. Our resting consumption of energy without doing anything is higher than that. Good luck.

tinaalvarado29

Thank you all for replying

KarlaYP

Love @Sunny_Bunny_'s list!

hastymj

Hi TinaAlvarado! I have a similar set of goals/macros. I eat lots of eggs, dairy, leafy and cruciferous veggies. I usually buy the biggest tub of half spring mix/half spinach I can find, along with a chunky blue cheese dressing (2T = 110 cals, low carb). Butter and heavy cream for sauces. And cheese is my indulgence, any/all kinds. I also drink a lot of flavored seltzer (unsweetened). I drink it in a large wine goblet with dinner. Oh, I am NOT suffering.