New to Keto Diet, need help setting up my goals for Macro

tammyjodaniel wrote: »

I have been yo-yo dieting for years. Now I am 48 years old and need to take it seriously. I need some help setting up my goals for the Keto diet and my Macros. I am so confused when it comes to this because everything I have read has been different.

That is a legit problem with this. I looked for some two months before I jumped in (February 1, 2018).

Here are some quick pointers:

1. There are four types of Keto. We will only talk about the Standard Keto Diet. I will provide a link that shows all four at the bottom.
2. Your macros - roughly - will be 75% Fats, 20% Proteins, and 5% Carbs
3. Doing Keto means that you are changing the source of energy that your body uses from Carbs | Glucose | Glycogen to Fats | Ketones.
4. After the first week, or so, if you do nothing to prevent it you will experience the so-called Keto Flu (there is a super easy way to completely bypass it).
5. Fats are your friend. But, make sure that you are getting the right kind of fats. Avocado will be a huge help. Nuts will as well. Nut butters - if you like peanut butter - will be huge. Focus on the 80/20 ground beefs.
6. You will eventually enter Ketosis.
7. You will eventually become Keto-Adapted.

There are some good videos on youtube. Look for Thomas DeLauer. Dr. Eric Berg seems to be popular but I am not so sure that I believe him. He was - and I am going to get this wrong - a chiropractor but something happened and now he is a "strong" proponent of Ketogenic Diet.

There are a ton of people out there who have a ton of really silly ideas about what Keto is.

You lose weight by being in a caloric deficit (and, conversely, you gain weight by being in a caloric surplus). Keto is simply a way of eating that *could* help you maintain the caloric deficit.

Here is that link which takes you to a web site that describes the four kinds of Keto: https://www.perfectketo.com/keto-diet-types/.

I would make sure that I completely understand what I am doing before I do anything. Not being ugly with that, but this is a big step. I would not suggest jumping in without knowing what to do and having a plan.

Oh, how to beat the Keto Flu....electrolytes. Once you start doing Keto increase your sodium intake to 3g - 5g. You will loose electrolytes when you start doing this. Sodium, Magnesium, and Potassium are the main three that you will lose. So, increase Sodium intake. Or, take pickle juice! What? Yes, ma'am! I would not lie to you (I mean, it is Sunday, right?). Or, bone broth.

If you drink coffee, look into Bullet Proof Coffee. Just google that "bullet proof coffee".

Hopefully this helps to clarify a few very basic things for you....

tammyjodaniel wrote: »

I have been yo-yo dieting for years. Now I am 48 years old and need to take it seriously. I need some help setting up my goals for the Keto diet and my Macros. I am so confused when it comes to this because everything I have read has been different.

As the folks who do Keto have already replied, you do have some wiggle room. Nothing wrong with working your way down to the macros you need - some people do better just holding their nose and jumping while others need to go one toe at a time. Calories are what will ultimately determine your weight loss, macros are more personal preference.

Good luck!