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Keto and meal planning

GreenFroggy905
GreenFroggy905 Posts: 3 Member
edited December 2024 in Food and Nutrition
I have decided to try keto. I have been trying to eat like I regularly did, but less... I have found that I always end up going slightly over.

Sooo... I have decided to try keto and specifically plan food in advance. I'm aiming for:

2028 kcal Daily Calorie Intake
25 g Carbs (5%, 100 kcal)
140 g Protein (28%, 560 kcal)
152 g Fat (67%, 1368 kcal)

These are based on keto calculator from r3ddit.

Any tips?

Replies

  • nvmomketo
    nvmomketo Posts: 12,019 Member
    My tip would be to increase sodium up to 3000-5000 mg of sodium per day. That's about two teaspoons of salt per day. Some find if they don't increase electrolytes that they experience symptoms of headaches, fatigue, brain fog, muscle pain and spasms, or nausea.

    Some magnesium (citrate) and potassium can help too. Magnesium can lead to loose bowels so beware of taking too much.

    And perhaps join the Low Carber Daily group. There are a lot of keto'ers in that group.

    Best wishes. I hope it works well for you.
  • kittykarin
    kittykarin Posts: 104 Member
    Meal plan! I cook a batch if egg muffins on Sunday for the week. I put in eggs, sausage, bacon, cheese, spinach, etc. Anything low carb you like and bake in muffin tin. I put two in ziploc bags and your good to go for breakfast for a week. I plan out my dinners too and my lunches are usually dinner leftovers the next day or a big chef or chicken salad.
  • RodaRose
    RodaRose Posts: 9,562 Member
    http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
This discussion has been closed.

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