Keto diet

trammellken
trammellken Posts: 1 Member
edited December 19 in Getting Started
This app is great for keeping track of carbs, fat and proteins when using the Keto diet.

Replies

  • Sebo123
    Sebo123 Posts: 14 Member
    Hey, is there a specific setting to help me track all macros for keto? I can't find it but read there is something that calculates it all for you on MFP?
  • Iamsimpleguy
    Iamsimpleguy Posts: 1,576 Member
    Sebo123 wrote: »
    Hey, is there a specific setting to help me track all macros for keto? I can't find it but read there is something that calculates it all for you on MFP?

    You can enter your food intake in dairy
  • Sebo123
    Sebo123 Posts: 14 Member
    Hiya, thanks for getting back to me. Do I literally just track the ratio of fats, protein and carbs?
  • KetoZandra
    KetoZandra Posts: 132 Member
    1) The 1st thing a newbie needs to do is find out what your personal macro numbers should be. So type "macro calculator" into your search engine and follow the steps. Macro means your personal goal for calories, fat, carbs and protein. For instance my macro is 1250 calories, 5% carbs, 75% fat and 20 protein.
    2) Then go into your MFP and change your settings to match your personal macro settings.
    3) Buy a mini digital food scale. This how you figure out your portion size based on the weight, how many calories, fat, protein and carbs.
    4) Track everything you eat. There is a learning curve and it's normal to get a bit frustrated figuring out everything in the beginning.
    5) One final thing that confused the heck out of me in the beginning. If for instance the carb section on your daily macro says you are allowed 6g of carbs and in the fiber section you have eaten 3g of fibre you are allowed to carry the 3g of fiber over to your carb section and eat 9g of carbs that day instead of 6g of carbs.
    6) Plan ahead, plan ahead, plan ahead.

    I hope this helps.
  • transfast10
    transfast10 Posts: 1 Member
    New here. Am doing keto. I entered my info as I was curious to see how much fat I have to eat daily. With the numbers I entered, it says 40 grams of fat, which is only one ounce of fat per day. That doesn't sound right. I weigh 150 and goal weight is 135 lbs. Thanks for any info on the amount of fat I should be eating on this WOE.
  • seska422
    seska422 Posts: 3,217 Member
    edited January 2019
    transfast10 wrote: »
    New here. Am doing keto. I entered my info as I was curious to see how much fat I have to eat daily. With the numbers I entered, it says 40 grams of fat, which is only one ounce of fat per day. That doesn't sound right. I weigh 150 and goal weight is 135 lbs. Thanks for any info on the amount of fat I should be eating on this WOE.
    The MFP default macro percentages aren't set for keto.

    It looks like you've set an aggressive rate of loss so you've been given the MFP minimum calorie goal of 1200 for women. The default fat percentage (30%) at 1200 calories gives you 360 calories from fat. Fat has 9 calories per gram. That's why you were given 40 grams.

    If you want to set your macros for keto, I would suggest something in the neighborhood of 5% carbs/20% protein/75% fat or perhaps 5% carbs/25% protein/70% fat. IMO, you'd want to aim to be under on carbs, over on protein, and let fats fall wherever they fall.

    Since you don't have much to lose, you might want to be less aggressive with your rate of loss. I would suggest no more than 1 pound per week as a goal with 0.5 pounds being even better.
  • 909matt808
    909matt808 Posts: 4 Member
    This site has a fairly decent calculator.

    https://www.ruled.me/keto-calculator/
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