First Day of Keto Diet!!!!! :)

RuchikaPal
RuchikaPal Posts: 313 Member
in Health and Weight Loss
Hi everyone, I had posted yesterday.
Today was my 1st ever day of Keto. I think it went well.
Please check these screenshots of my food diary and let me know if there is anything I did wrong, or should add?

Thanks. All suggestions are welcome. :)

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Replies

  • Strawberrygrl
    Strawberrygrl Posts: 147 Member
    edited October 2018
    Are you manually subtracting the amount of dietary fiber from the total carbs? The net carbs are what you are looking at, not total carbs.

    Make sure you are getting plenty of potassium and magnesium for your electrolytes to prevent the "flu". Morton Lite salt is good for this used in water.

    What ratio are you going by? How did you calculate this ratio?
  • jdog022
    jdog022 Posts: 693 Member
    Without knowing much about you the Calories overall seem way to low. Protein to low
  • RuchikaPal
    RuchikaPal Posts: 313 Member
    jdog022 wrote: »
    Without knowing much about you the Calories overall seem way to low. Protein to low

    I was just going for 1200 cals as suggested, how much protein should I look forward to consume?
  • RuchikaPal
    RuchikaPal Posts: 313 Member
    Strawberrygrl wrote: »
    Are you manually subtracting the amount of dietary fiber from the total carbs? The net carbs are what you are looking at, not total carbs.

    Make sure you are getting plenty of potassium and magnesium for your electrolytes to prevent the "flu". Morton Lite salt is good for this used in water.

    What ratio are you going by? How did you calculate this ratio?

    Ratio for what? I just read in few places it should be 70% fat, 20% Protein and 10% carbs.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    It looks okay, but I agree that your calories may be a bit low, unless you are quite petite and inactive.

    I would considering increasing your protein though. It looks as though you are using a goal of around 20% protein, which is great if you are in maintenance and eating more calories. When losing, protein should be a larger percentage of your total calories - it could be about what you want it to be in maintenance.

    Some like to make fat grams = protein grams. Say approximately 90g or so for each. KWIM?

    Your sodium looks good. If you get "keto flu" symptoms, increase it even more.

    Good luck!
  • RuchikaPal
    RuchikaPal Posts: 313 Member
    edited October 2018
    nvmomketo wrote: »
    It looks okay, but I agree that your calories may be a bit low, unless you are quite petite and inactive.

    I would considering increasing your protein though. It looks as though you are using a goal of around 20% protein, which is great if you are in maintenance and eating more calories. When losing, protein should be a larger percentage of your total calories - it could be about what you want it to be in maintenance.

    Some like to make fat grams = protein grams. Say approximately 90g or so for each. KWIM?

    Your sodium looks good. If you get "keto flu" symptoms, increase it even more.

    Good luck!

    Its only my first day so no Keto flu yet....
    ok, I will increase my protein n bring down the fat ratio...
    I need to lose about 40 lbs.
  • Strawberrygrl
    Strawberrygrl Posts: 147 Member
    edited October 2018
    RuchikaPal wrote: »
    Strawberrygrl wrote: »
    Are you manually subtracting the amount of dietary fiber from the total carbs? The net carbs are what you are looking at, not total carbs.

    Make sure you are getting plenty of potassium and magnesium for your electrolytes to prevent the "flu". Morton Lite salt is good for this used in water.

    What ratio are you going by? How did you calculate this ratio?

    Ratio for what? I just read in few places it should be 70% fat, 20% Protein and 10% carbs.

    It varies based on how active you are, your height and weight, body fat, and what you are looking to achieve. I would suggest looking for a macro calculator to get the right ratio for you. For instance, mine is %5 carbs, 70% fat, and 25% protein based on my stats.

    https://www.ketoconnect.net/calculator/
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    RuchikaPal wrote: »
    nvmomketo wrote: »
    It looks okay, but I agree that your calories may be a bit low, unless you are quite petite and inactive.

    I would considering increasing your protein though. It looks as though you are using a goal of around 20% protein, which is great if you are in maintenance and eating more calories. When losing, protein should be a larger percentage of your total calories - it could be about what you want it to be in maintenance.

    Some like to make fat grams = protein grams. Say approximately 90g or so for each. KWIM?

    Your sodium looks good. If you get "keto flu" symptoms, increase it even more.

    Good luck!

    Its only my first day so no Keto flu yet....
    ok, I will increase my protein n bring down the fat ratio...
    I need to lose about 40 lbs.

    That's about what I lost. I am 5'8" and ate about 1500kcal a day which led to losing over a pound a week , often 2 to 3. I try to keep protein over 80g, with a goal closer to 100g. A bit of extra protein seems to help with reducing lean tissue lost, plus many find protein satiating. A bit more protein is usually fine for most people.

    Good luck on your losses!

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