Ketogenic diet help

Soupaman66
Soupaman66 Posts: 1 Member
in Food and Nutrition
M / 22 / 5'10" / 194 lbs/ around 15% body fat
I want to go into the ketogenic diet to lose fat and get more mental clarity/energy. I put together a plan of what to eat in a day. I usually stay with 2 meals because Its easier for me to do intermittent fasting and in general less confusion. I usually work out 4 times a week, but i am going out of town so access will be limited for a few weeks. In addition, I take a daily multivitamin. Is there any suggestions that could be made for this plan?

The macros are 5% carbs, 75% fats, and 20% protein. with a caloric goal of 2000, that's a goal of 100 grams of protein, 166 grams of fat and 25 grams of carbs.

thanks
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Replies

  • lisa777cat
    lisa777cat Posts: 4 Member
    I am a keto newbie, only been for 2 months but am strict keto but your macros look good to me.
  • brighteststitcher
    brighteststitcher Posts: 62 Member
    those look great, but I'm a bit wary of the carb count in the pico. Tomatoes have lots of carbs.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Looks tasty to me.

    Because you are young and active, you will have more carb wiggle room than those of us who are older and/or moving less. You might find upwards of 50g of carbs is fine for you, but I think starting low like you are is a good idea. It will give you an idea of how that feels and you can add or subtract carbs accordingly.

    I found the mental clarity aspect of the diet took close to a month to kick in. I may have experienced it sooner but I ignored the sodium recommendations to my detriment. I couldn't see it past the migraine. LOL

    You'll need 3000-5000 mg of sodium per day to avoid an electrolyte imbalance (often annoyingly called "keto flu" which makes it sound unavoidable). If you experience fatigue weakness, headaches, stomach or bm issues, muscle aches or spasms, then your sodium intake is way too low. Supplement with boullion, salt tablets, or a teaspoon of salt in water (1tsp salt = 2300mg sodium), in addition to liberally salting your food.

    I know that it sounds like a lot but when you cut carbs and insulin you'll lose a lot of water and electrolytes. You need to replace it.

    Some also add potassium and magnesium. This is most helpful if you have let sodium get low as the body starts using those up next.

    Join the Low Carber Daily MFP group for more support and info. Some of the members in there know an incredible amount. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

    Good luck.

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