Keto Diet

There's a low carb group that is probably a good place to start...

https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum

Hey, I’m on week two of keto xx

@vickyandjohn the first requirement for keto to happen is to get your daily carbs down to 50 grams or less. That took me a while because more things had carbs than I realized but I learned and have been keto since Oct 2014 with much health improvements now at the age of 68. One surprise that has happened over the last couple years is seeing some reversal of my Ankylosing Spondylitis that I have been living with for the past 40 years. Best of success in finding the Way Of Eating that works best for you. There is nothing magical about Keto for most people so if another WOE winds up working out better for you so be it.

Here are my keto recommendations:

1. Set up your height, weight and goals into the MFP app. and log your food daily to track your intake; If you've never tracked your intake, a food scale is your best friend/necessity.
2. You can also use the app to plan your day.
3. Target 50g or less of net carbohydrates (Net = Total - Fiber).
4. Get enough protein, at least 0.8g per lb. of your lean body weight.
5. Fill in the remainder of your calorie goal with protein and fat as you like.
6. Get enough sodium (~3000mg to 5000mg daily).
7. Track your calories using the MFP app.; make sure that if your appetite drops drastically that you are still eating enough calories (1200 cal/day for females, 1500 cal/day for males) and OTOH that you are not overeating either.
8. Remember that nutrition still matters, try to get the predominate portion of your intake from delicious whole foods/home cooked meals/quality restaurant meals.
9. Remember treats help; this shouldn't be drudgery, if it is your doin' it wrong.
10. The amount of carbohydrates can be increased if you exercise or are especially active without adversely affecting you; remember this when you want to have rice or pasta with your meal.
11. Consider joining a group and meeting new friends: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum and/or https://community.myfitnesspal.com/en/group/1143-keto
12. Avoid silly supplements (exogenous ketones, etc.); they are not necessary and mostly just reduce the weight of your wallet.
13. Remember that with keto, as with other diets, weight loss isn't linear; you will experience rapid loss at the beginning, more gradual loss thereafter, and likely plateaus and "whooshes".
14. Check out different keto protocols (SKD, standard keto diet, CKD, cyclical keto diet, etc.)
15. Read up on the science behind keto diets and how they work in Lyle McDonald, "The Ketogenic Diet".

Best wishes for success!
-S