Ketogenic Informational Spreadsheet

Digital_Dave · 2018-07-28 04:28:37 UTC

Well, it will be 9 Keto weeks in for me tomorrow, and I’ve been doing quite well. My wife has also decided to join in next week or so, after she gets done with a few things she working on. & My son also came home today to say he actually wanted to start his switchover tomorrow!

So I decided to sit down tonight and upgrade a spreadsheet I was doing to hopefully make things a little easier for them, as well as myself. … I’m planning to try quite a few of the recipes I’ve seen, not to mention making some of my own. If I’m ever hungry again! (I’ve always liked creating my own dishes, and the wife loves when I cook as well!) So I’ve added some additional information to the spreadsheet I initially set up to simply keep a carb count. This should be helpful for them starting out, as well help with me creating new dishes.

So I’ve set it up so I can simply type in the amounts (in ounces) and it auto configures everything. Including each item, as well as grand totals. This now includes; Net Carbs; Potassium and Sodium, per item. It also provides me with grand totals for everything down at the bottom. (Most of the information that I gathered for this was from the Fatsecret website, since I was able to get the information by the ounce.) Except eggs, they are @each … I’m also not done, there is undoubtably more ingredients I will be adding to the sheet. This was just some of the basics items I added some weeks ago to start with.

Blank Spreadsheet…

Example of tallying data…

Not sure if anyone else has done this, but I think it will make things a lot easier for getting totals or tallying information when making up meals.

Zimon · 2018-07-28 06:46:07 UTC

Good idea! How about sharing the spreadsheet?

Zimon · 2018-07-28 06:47:55 UTC

To be more specific: how about establishing a wiki-like community resource for this, with many people contributing to the database and a continuous review process. A google doc would be a nice way to go about this, I think.

Cshaffer · 2018-07-28 07:31:53 UTC

So the spreadsheet above is all you had allday that shows marked.

OgreZed · 2018-07-28 08:55:58 UTC

I did something similar, based primarily on 100-gram servings on all macros, but not potassium and sodium. I also grouped my ingredients into categories. I did it because I wasn’t liking some of the numbers I was getting back on MFP.

skinnyjeans13 · 2018-07-28 09:16:16 UTC

Ooh yeah! I already downloaded it! Cool! I love keto-geek stuff like this! Thanks!

TGAMEL62 · 2018-07-28 09:30:03 UTC

Funny, I thought I was the only geek on here

TGAMEL62 · 2018-07-28 09:32:44 UTC

This is not a bad idea Zimon, the only problem I have found is that sometimes different sources do not agree on the nutritional information for a specific item, so you have to decide which you think is most correct. Especially if an item is listed as <1 gram of carbohydrates. I would not want to mislead somone if a couple of my numbers were incorrect.

Digital_Dave · 2018-07-28 10:46:11 UTC

@Zimon - Sure, I have no problem sharing it. Especially if it helps others out. Let me look into how would be the best way to provide a downloadable file for those who would be interested in using it. Will post when I find the best way.

@Cshaffer - No ma’am, I simply dropped in some data in a few random cells, to give an example on how it works. And to show how it auto calculates and tallies the totals.

@OgreZed - Yeah, I thought this would helpful to my wife and son just starting out, so they can just enter their information and see all the details. Plus, I told my wife that if she entered data for say, what she her lunch. Then she can just leave the file open on the computer, and just continue adding her dinnertime info, so she will see the tally for the whole day. … Mainly to make sure she’s hitting her goals for the day.

@skinnyjeans13 - Thanks, Deb. Same here. I’ve set up many spreadsheets over the years, mostly for things at work, but for home too. It’s nice to be able to drop in a little data and have the program do the rest.

@TGAMEL62 - Nope, guess not. … I was just thinking to maybe write some information down for them to use starting out, but then thought it would easier to just set-up a spreadsheet that would do the counting for them. Plus, I think it would be nice to be able to add in data while you’re creating a new dish, and knowing the numbers as you build it.

Again, I will be adding more items to the spreadsheet as I think of those items. But also, I’m an Apple guy, so this spreadsheet was done on my Mac, using the program ‘Numbers’. I also plan to transfer it over to an Excel file, for use with PC’s. (I actually have more experience with creating spreadsheets in Excel, and do find it a bit easier to build with. But this is due to all the spreadsheets I’ve done over the years for work, and they have PC’s.

Thanks, and I will do some research on how best to share a file for download for any who would like to try it.

OgreZed · 2018-07-28 15:49:58 UTC

I would post the “Totals” to a log, where I also kept my other daily health info:

Then I have several worksheets that create charts of my weight, blood pressure, and blood sugar numbers. I don’t use the “insulin” column any more, because Keto allowed me to stop using insulin and metformin for my diabetes.

I live in a retirement community and have a monthly visit from a PA, and I pop up the charts so he can review how my numbers are trending.

Digital_Dave · 2018-07-28 16:10:18 UTC

Ok folks, after checking into this some, I think I found an easy way to share this spreadsheet…

Please let me know if this works, or if there are any issues. If so, I will see about setting something else up.

If you use a Mac computer, use the link directly below and make sure you select the .Numbers file and click on Download. https://1drv.ms/u/s!AkHCZS741Z6cbqKn-Tt3KCCnwNs

If you use a Windows computer, use this link and make sure to select the .xlsx file, which should show the Excel icon on it. https://1drv.ms/x/s!AkHCZS741Z6cbyYbChoE1gxcvT0

I’m going to go and try to test test these myself, but you should be able to simply click on the file you need, click download and save it to your computer. … When you open it for the first time, you may need to open or close the cells as needed. (only If it comes through resized) but I’m not sure if this will happen?

BRB…

Digital_Dave · 2018-07-28 19:44:13 UTC

Ok, so I was able to click the link for the Mac version, and it worked fine allowing me to download and then open it. So I’m hoping this works for anyone else.

As for the Windows version, my wife was able to click on it, but it opened up in her OneDrive. So if it does the same for you, it should allow you to open or edit in Excel, and then just save it somewhere. I couldn’t check it on my work laptop, since this site is blocked with no access to check the link.

NOTE: if it happens to have/show a summary sheet on the first tab, you can simply delete that tab. I think it just included that when I converted it over for Windows use and it’s not needed

@OgreZed - That’s a good idea. My wife is already planning to keep all her info update so she too can provide it to the Doctor.

Hope this works for everyone interested… …

cansel · 2018-07-29 19:55:24 UTC

This makes my nerdy/geeky heart happy!

Digital_Dave · 2018-07-30 15:31:40 UTC

So, I’m taking it you were able to download and use it? Hopefully so…

FYI - I am still adding more data and will supply the updated spreadsheet as soon as I’m done. I also, and plan to add protein count, as well as more foods.

Note: I’m still just basically keeping carbs under 20, but pretty much under 15, and making sure I eat a decent amount of protein, and not worrying about anything else. But the more I speak with my wife and son, (who has been asking me loads about Keto) the more I think having the data would be beneficial, if they choose to watch their numbers closer than I have been. (_Plus, I think it might be even easier to do this now, instead of researching it all again later to get this info _)

cansel · 2018-07-30 18:18:08 UTC

I did download it and have played with it, a little

I think it will be a great tool when you get it all ‘beefed’ up

Digital_Dave · 2018-07-30 18:25:13 UTC

Thanks for confirming that, Candace. … I will hopefully get the other data plugged in soon. Will post an updated version when I do.

Digital_Dave · 2018-07-31 02:09:24 UTC

Well, I worked on the spreadsheet some more tonight. Added some more items to the list, and then I added the Protein data for each. - But then decided to try to add Magnesium data, which I’m finding is not all that easy to locate!!! … I’m only about 1/3 through the sheet for Mg data so far, but the way it’s going, I’m not sure if I will be able to collect all the data that’s needed?

If anyone knows of any good source websites, that provides Magnesium data, that would be much appreciated. So far it’s been hit or miss, and the websites that do have some data, don’t have much.

Thanks… Here’s an example of the sheet thus far.

Digital_Dave · 2018-08-01 01:46:05 UTC

Ok, so I added some more items, and tried to locate what information I could for Magnesium counts, but as I’ve stated, getting that information is not easy in any means. … They should really start adding it to the Nutritional Table! Anyway, here are the latest updates below. I have replaced the originals, so that link will no longer work.

First, a couple disclaimers; Most of this information was provided by the FatSecret site, since that were I was pointed most the time when I ran a search. Also, this data is what I provided, though I did check my own items when I had that opportunity, but I would still suggest you check the label on the product time you use. And if you happen to use a certain brand of that item, simply change the data to fit your purchases. … Simply click in the cells (To the left of the RED column, not the right. The Auto-sums/Calculations are stored there) and insert the data that matches your product. Making sure to change all the data that is needed.

Also, though I’m still going to trying to update the Magnesium list, it may take some time to gather, so I figure anyone who wishes to try this sheet out is more than welcome to do so. Please try to verify to make sure my numbers are correct, when possible. I would rather not someone go over their numbers using this!

Here is the Mac version link below…
https://1drv.ms/u/s!AkHCZS741Z6ccIPnzsthL_3GhFI

And for the Windows version, use this link…
https://1drv.ms/x/s!AkHCZS741Z6ccXErU2RR1Y3QDLc

I’m not sure if or how many folks are even interested in possibly using this spreadsheet, but if you do, please let me know if it’s working for you, or if there are any issues. Or if you just have questions, please let me know and I will try to answer the best I can.

PS - I’m not sure how these might open for some? But if the Excel format opens in Excel on line, just enable editing and simply save it to your desktop or anywhere on your computer.

Digital_Dave · 2018-08-01 01:50:30 UTC

Since I’m still not really watching my numbers, I did indeed use it tonight while cooking my dinner. So he’s what mine shows for tonight. I am presently OMAD, so this was just dinner. Also, if I had to guess, I would think that maybe I would be under protein, but I would have to check that to be sure.