Keto Day 1 help please

seexiong
seexiong Posts: 1 Member
edited November 17 in Health and Weight Loss
Entering the keto diet. Today I hit 62%fat, 34%protein, and 3%carbs.

Food source: Olive Oil, Ground Beef, Costco spicy chicken wings, chicken breast, thousand island dressing, broccoli, eggs, multivitamin.

I should have targeted 80%f, 15%p, 5%c but didn't realize I went overboard. Is this still ok?

Question 2: Should sodium be kept low? 1000mg? 2000 mg?

It's my first post so help from those who keto would be great

Replies

  • CleanUpWhatIMessedUp
    CleanUpWhatIMessedUp Posts: 206 Member
    I can't really answer the second question because I have never known a keto diet to focus on sodium specifically, just carbs and fat and protein.

    As far as question 1, I don't really know about your numbers specifically. I go more so by number of carbs specifically than by %. So, I just try to keep carbs below around 25g-30g and that keeps me in ketosis. But just from looking at your numbers, it doesn't look like you went over carbs by too much, so I think you will be fine.
  • JPW1990
    JPW1990 Posts: 2,424 Member
    1st, your percentages don't work that way. The macro percentages are something you should aim for on a meal to meal basis. The reason is if you have too many carbs at one meal, if you were already in ketosis, it will knock you out for a few hours. For the first month or so, until you are adapted, getting knocked out can also come with fun side effects like horrible gastric distress. At the end of the day, what matters is that you are below your calorie goal, that you stayed below your carb grams, hit or exceeded your protein grams, and filled in the rest of the day with fat. Make sure you're using a food scale, and if you haven't already, use this to figure out how many grams of each macro you should use: http://keto-calculator.ankerl.com/

    Salt should absolutely not be kept low, rather the opposite. MFP's sodium goal is too low when you're in keto. You need to be careful to keep up your water and your electrolytes (salt, potassium, magnesium). For the first month, your best bet is to incorporate a cup of broth every day, or use something like NoSalt or MIO to supplement until you adapt.

    Based on what you posted, your macros for your first day were fine in terms of keeping keto, but you need to know the grams to know if you were at a deficit. Whether you count calories or carb grams and relative percentages, you have to do one of the other to make sure you aren't eating too much. Down the road, you may be able to stop tracking, because the fat and protein will make you unable to eat too much, but that's a lot to ask for the first month.

    You can find more help here: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

    And for keto specifically, this will help, too: http://www.reddit.com/r/keto/wiki/faq
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