Keto

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gessiesbad23
gessiesbad23 Posts: 9 Member
in Health and Weight Loss
Hey guys was looking to start a keto diet but i am a little stuck on where to start anyone can give me a hand ?

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  • kommodevaran
    kommodevaran Posts: 17,890 Member
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    How stuck are you? Do you know what keto is, what it isn't, what it's for, whom it's suitable for, what to eat, what to not eat?
  • gessiesbad23
    gessiesbad23 Posts: 9 Member
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    Yes i know what its is im just not sure if i have the macros correct
  • L1zardQueen
    L1zardQueen Posts: 8,754 Member
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    What do you have them set at?
  • gessiesbad23
    gessiesbad23 Posts: 9 Member
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    I have them set at 50 30 20
  • gessiesbad23
    gessiesbad23 Posts: 9 Member
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    Im 29 5”2 190 lbs
  • L1zardQueen
    L1zardQueen Posts: 8,754 Member
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    Sounds good.
  • gessiesbad23
    gessiesbad23 Posts: 9 Member
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    Okay i wasnt sure if i was following it right its only been a week
  • L1zardQueen
    L1zardQueen Posts: 8,754 Member
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    Keep us updated :)
  • gessiesbad23
    gessiesbad23 Posts: 9 Member
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    Thank you i appreciate your replying back
  • gessiesbad23
    gessiesbad23 Posts: 9 Member
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    First time trying and i wanted to make sure i was doing it correctly
  • gessiesbad23
    gessiesbad23 Posts: 9 Member
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    Thank you george for that thats y i felt stuck wasnt sure if it was right
  • fitnesscoachallen
    fitnesscoachallen Posts: 1 Member
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    George is correct on the macros... never more than 5% carbs on a keto diet
  • psuLemon
    psuLemon Posts: 38,404 MFP Moderator
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    Percentages arent very accurate. It should be less than 50g of carbs. Protein should be 1.5-2.2g/kg of weight.
  • FlyingMolly
    FlyingMolly Posts: 490 Member
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    fitnesscoachallen wrote: »
    George is correct on the macros... never more than 5% carbs on a keto diet

    I can go up to 10% net and still easily be in ketosis, so I think this is unnecessarily strict. With a lot of fiber 20% total carbs could be okay, although with less fiber it might be too much.

    OP, it can be helpful to rearrange your diary view so that carbs and fiber are next to each other; it makes it easier to keep track of your net carbs since MFP doesn’t have an entry for those.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
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    psuLemon wrote: »
    Percentages arent very accurate. It should be less than 50g of carbs. Protein should be 1.5-2.2g/kg of weight.

    This is right. Most keto'ers keep carbs under 50g. That can be zero to around 15%. I think 5-10% is the most common. Protein is usually moderate to high, depending on preferences and health needs.
  • psuLemon
    psuLemon Posts: 38,404 MFP Moderator
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    Also, I should have added, aim for 3 or 5000 mg (or more) of sodium. Since you cut carbs, you deplete glycogen and reduce insulin which effects electrolyte levels.

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