Keto diet

Bama1818
Bama1818 Posts: 32 Member
edited December 2024 in Health and Weight Loss
I've got to try something different I've been stalled around 208-210lbs now 3 weeks would my meal plan work for keto? My food diary should be public

Replies

  • tlflag1620
    tlflag1620 Posts: 1,358 Member
    What you have logged for today looks pretty good. I'd suggest lowering the protein a tad, and increasing the fats a bit (think chicken thighs, rather than breasts, extra egg yolks, rather than extra whites) because too much protein can cause an insulin response. But overall it looks like a great start!
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    It looks pretty good for keto although your protein may be a bit high and your fat may be a bit low. The carbs are good.

    As a general rule, carbs are often 5-10% (under 50g), protein is usually moderate at 15-25% and fat makes up the rest (65-80%) of the diet. When I eat around 2000kcal, my carbs are usually close to 20g, protein is between 70 and 95g and fat is the rest.

    If protein levels are quite high, it can make it slightly harder to achieve ketosis, and insulin levels won't go as low (if you subscribe to the insuin-weight theory). It may be just fine for you too.

    Make sure you increase your sodium to 3000-5000mg per day. A cup of broth or salting your food and water should prevent headaches, fatigue, brain fog, muscle aches and spasms (electrolyte imbalance). You'll probably lose a couple pounds of water in the first few days and that can throw electrolytes out of balance.

    Join the Low Carber Daily group for more info and support. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
  • Bama1818
    Bama1818 Posts: 32 Member
    I am just a little sketchy on dropping protein to low with every thing I've read it says keep it around .8-1g per pound lean body mass and at a guess I would think my lbm is between 160-180lbs does this seem miss informed?
  • seska422
    seska422 Posts: 3,217 Member
    Bama1818 wrote: »
    I am just a little sketchy on dropping protein to low with every thing I've read it says keep it around .8-1g per pound lean body mass and at a guess I would think my lbm is between 160-180lbs does this seem miss informed?
    Here's a site where you can get a LBM estimate:

    Lean Body Mass Estimator
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