Newbie to keto

Kath6001
Kath6001 Posts: 1 Member
edited December 2024 in Health and Weight Loss
I am very new I mean 3 days new to keto. Already dealing with Keto flu. I am a little overwhelmed I have to say. I am not even sure how to set up my macros well the percentage of fat, protein, carbs.

Replies

  • RowdysLady
    RowdysLady Posts: 1,370 Member
    http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

    Become a member and scour the launch pad. You don't have to suffer with the keto flu and there are calculator links to help you find your macros. I'm keto too and loving it (Since April). The support and info available is amazing!!!

    Add me as a friend if you like.
  • TheAncientMariner
    TheAncientMariner Posts: 444 Member
    I've been doing Keto for about 3 weeks. A couple things to help you deal with the flu:
    1. Drink plenty of water. Try to push a gallon through per day if at all possible.
    2. Drink chicken broth or a builloin cube in warm water to get your sodium up. The electrolytes will help with the Keto flu. I just put a little salt in my hand and washed it down with water because I'm cray, lol!
    3. I have my carbs set up for 5%. Regardless of the number, I try not to go over 30g carbs per day. My fat is 60 - 65 percent. The rest is protein.
    4. https://www.reddit.com/r/keto/wiki/faq - Seriously, that is a fantastic place to start!
    5. Good luck and feel free to add me if you have any other questions or just need an accountability partner!
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    RowdysLady wrote: »
    http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

    Become a member and scour the launch pad. You don't have to suffer with the keto flu and there are calculator links to help you find your macros. I'm keto too and loving it (Since April). The support and info available is amazing!!!

    Add me as a friend if you like.

    This group is great for low carbers. Do join. :)

    Keto flu just means your electrolytes became low with water loss. Drinking even more could make it worse. You probably need more sodium - about 3000-5000mg per day which is the equivalent of 2 teaspoons of salt. A couple of cups of broth, salted water, or salt tablets will help. You may benefit from some extra potassium and magnesium too.

    Here are a couple of macro calculators to try:
    http://keto-calculator.ankerl.com/
    http://www.ruled.me/keto-calculator/

    Those in ketosis usually keep carbs under 50g per day with most being closer to 20-30g. This is usually 5-10% of your calories. Protein is usually moderate (15-30%) and fat is the rest.

    To change your percentages, I think you go to My Home and then Goals.

    Good luck.
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