New to MFP and starting/learning this KETO lifestyle

ashleyrn511

So I'm only on day 2, screwed up day one, now I see using MAP, my instant coffee on day 1 was A LOT of carbs which I didn't realize when I drank it. Today, day 2, in right on track with my carbs at 5% days at 65% and protein at 30%. Those are my goals for every day, and I know through trial and tribulation I'll learn how to continue to balance that out. Any support, suggestion, and recommendations are welcome. I have over 100lb to lose and this is only the beginning.

Sunny_Bunny_

Sounds like a good macro split to me!
Good luck on your journey!
Do you know about the need for sodium on keto?

ashleyrn511

I do not know about the need for sodium, is there a certain amount I should be eating?

dawnz75

I set my sodium level at 4500 per day. I think the recommended in the beginning is 4 to 5k daily. Does that sounds about right sunny.bunny?

Sunny_Bunny_

Ketogains recommends 5000-7000mg every day. Every single day you must replace the sodium you lose. Especially in the beginning. And the more water you drink or if you sweat a lot you need that higher end of recommendation.
Bring keto means insulin levels are reduced. Insulin plays a major role in sodium retention. With lower insulin you don't retain sodium the same. Plus when you lose water weight you lose a lot.
Symptoms of low sodium are commonly
Headache
Dizziness. Especially upon standing.
Nausea
Constipation
Muscle cramps
Fatigue

If you have any of those get sodium asap and it usually clears up in minutes.

https://www.jonnybowden.com/salt-and-the-low-carb-diet/

https://m.youtube.com/watch?v=WNV0GJcrqp4

Sunny_Bunny_

And here is a graphic the Ketogains people use