Keto Diet
Carrrasco
Posts: 16 Member
I'm starting the keto diet can someone give me some pointers please
3
Replies
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Watch your electrolytes. Sodium, potassium, magnesium and don't forget to drink enough water.5
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Check out the low carbers group https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum and make sure to do your research before getting started.5
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I've been winging it but I don't know how to calculate my macros2
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Keep it simple at first. Meat and low carb veggies. Doesn't have to be anything complicated.
Macros.. if you're still REALLY hungry, eat. Don't worry too much about going over calories. Just eat low carb options and stay under 20-25 NET carbs.
Track everything!! You don't have to track forever, but it's a good idea to track at first just to get an idea of what you've been eating, what has carbs in it etc. Download a good macro tracker. Carb Manager is a decent one.
Figure out your macros. Google it. Lots of info out there.5 -
The low carb forum linked in the second post will give you all the information you need on macros. From what I understand they have a launchpad there full of information for people new to eating that way.
There's also a group for people specifically eating keto:
https://community.myfitnesspal.com/en/group/1143-keto4 -
Keep it simple at first. Meat and low carb veggies. Doesn't have to be anything complicated.
Macros.. if you're still REALLY hungry, eat. Don't worry too much about going over calories. Just eat low carb options and stay under 20-25 NET carbs.
Track everything!! You don't have to track forever, but it's a good idea to track at first just to get an idea of what you've been eating, what has carbs in it etc. Download a good macro tracker. Carb Manager is a decent one.
Figure out your macros. Google it. Lots of info out there.
Mostly agree, but you don’t need to be THAT low on net carbs, especially not if you’re active. Going really low for the first few days can help you get into ketosis faster (and seriously: add sodium to keep your electrolytes up or you’ll feel like grim death). After that, though, you have more of a cushion when it comes to maintaining it. 10% of your calories from net carbs is a handy rule of thumb, which means even if you’re only eating 1200 cals/day you could have 30 net carbs. In a 2000-cal day, up to 50 should fit just fine.1 -
I tried to join the group but I dont think I'm doing it right0
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@nvmomketo I think this member is in need of some Keto-wisdom from you!
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I tried to join the group but I dont think I'm doing it right
I think it is a private group so it can take awhile for someone to review and invite you in.
Keto has been very positive for me and the easiest WOE for me to follow. I don't need to limit my calories, count calories or get hungry. I only focus on restricting carbs and I just lose weight naturally (24 pounds so far). I hope you enjoy it!
Note to others: Yes I said I don't need to limit my calories so please get the dictionary out "set or serve as a limit to." I also did not say I can eat to surplus and lose weight. I eat as much as I care to eat and than stop, naturally. While I am at it other possible benefits that I choose not to list here is that they are not documented in large studies but have been observed. The word possible implies that. To list them would only labeled as irresponsible to tout unproven benefits. That said I will take my chances on "posible benefits".12 -
You really shouldn't do this diet until you get a grasp. If done improperly, it can cause some issues, especially when it come to electrolyte. You can start by tailoring down on carbs until you hit sub 50g but also increase sodium to over 5000mg. I'd also work to get 1.5-2.2g/kg of protein (~20-30%) and let fats fall out. There is really no benefit of getting extra fat, so don't steive for fat goals. Protein amd carbs should be the concentration.
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You can try a TDEE keto calculator to help you start your macro goals:
https://www.ruled.me/keto-calculator/
https://keto-calculator.ankerl.com/
Moat keto'ers start with carbs under 20-50g a day. Since there are 4 calories in a gram of carbs, that's somewhere below 80-200 calories a day, or usually 5-10% for a carb macro percentage.
Protein is moderate, but often towards the high side while losing. I would not restrict protein at all - it will help you to retain lean tissue. For a man, I would try to keep protein at LEAST 100+ g (or 400 calories - protein also has 4 calories per gram). Protein is often 20-35% of calories. If your diet is 2000 calories a day, then the lower end for protein intake of 100g is 400 calories or 20% of 2000 calories. (And you want to go with an appropriate calorie deficit, of course.)
Fat is the rest, and typically is 60-75% of all calories. There are 9 calories per gram of protein so if you eat 100g of fat, that is 900 calories.
Many keto'ers eat the same amount of protein and fat in grams - that's often a good balance.
As mentioned already, when you lower carbs you will need 3000-5000 mg sodium a day to replace the electrolytes you will lose with water weight (due to depleted glycogen and lower insulin levels). There is 2300 mg of sodium in a teaspoon of salt. Some of us just eat half a teaspoon of salt with a water chaser a couple of times a day, others eat salty boullion or use salt tablets. Most salt their food liberally.
If you get headaches, fatigue, moodiness, brain fog, nausea, BM issues, muscle weakness and cramps, then you know you need more sodium.
The groups mentioned above are great for information too. The advice given up thread was all quite good too.
Good luck.6 -
Hello! I’m new to the Keto diet and I’m having a hard time getting getting to my fat goal. Any advise?0
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Hello! I’m new to the Keto diet and I’m having a hard time getting getting to my fat goal. Any advise?
Fat is not really a goal that you must hit but you do want increased fat to compensate for the carb reduction. It also helps you feel full through the day. Breakfast is an easy place for me to get lots of fat. One tablespoon of MCT oil in my coffee to start. It is colorless and odorless. Bacon and sausage. Two eggs scrambled with heavy whipping cream and cheese in butter. Lunch a small salad with avocado cheese and some meat with a fatty dressing. Dinner is some type of fresh veggie roasted in olive oil and a meat.
It can be a little weird at first not going for a lean cut of meat in favor of a more marbled fatier cut. Same with ground beef, you want the higher percentage of fat.2 -
You can try a TDEE keto calculator to help you start your macro goals:
https://www.ruled.me/keto-calculator/
https://keto-calculator.ankerl.com/
Moat keto'ers start with carbs under 20-50g a day. Since there are 4 calories in a gram of carbs, that's somewhere below 80-200 calories a day, or usually 5-10% for a carb macro percentage.
Protein is moderate, but often towards the high side while losing. I would not restrict protein at all - it will help you to retain lean tissue. For a man, I would try to keep protein at LEAST 100+ g (or 400 calories - protein also has 4 calories per gram). Protein is often 20-35% of calories. If your diet is 2000 calories a day, then the lower end for protein intake of 100g is 400 calories or 20% of 2000 calories. (And you want to go with an appropriate calorie deficit, of course.)
Fat is the rest, and typically is 60-75% of all calories. There are 9 calories per gram of protein so if you eat 100g of fat, that is 900 calories.
Many keto'ers eat the same amount of protein and fat in grams - that's often a good balance.
As mentioned already, when you lower carbs you will need 3000-5000 mg sodium a day to replace the electrolytes you will lose with water weight (due to depleted glycogen and lower insulin levels). There is 2300 mg of sodium in a teaspoon of salt. Some of us just eat half a teaspoon of salt with a water chaser a couple of times a day, others eat salty boullion or use salt tablets. Most salt their food liberally.
If you get headaches, fatigue, moodiness, brain fog, nausea, BM issues, muscle weakness and cramps, then you know you need more sodium.
The groups mentioned above are great for information too. The advice given up thread was all quite good too.
Good luck.
Unless a male is very small, 100g will probably be inadequate. For a female its fine. Most males seem to do well, from my experience and working with the numbers, at around 140-180g. This, along with lifting, will be optimal for muscle retention. But both components are needed to help sustain muscle mass.2
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