Newbie - Looking for Food Chart

(Rsahadi1975) #1

Is there a place on this site or somewhere else that has a food chart that can help me calculate a daily keto diet plan? I’m looking for something that will help me identify net carbs and the amount of protein and fat I am supposed to be eating based on my body weight and height. I’m doing searches online for each individual food and there has got to be an easier way. I just did a search for summer squash and it has 26 grams carbs and 3 grams fiber which equals 23 net carbs. Yikes! Just one squash takes up all my carbs? It would be great if you could see a list of foods and you could enter quantities and have it auto calculate. Is there a book that would work better that someone could recommend. I’m trying to stay within a Paleo AIP food makeup to see if it will help with my psoriatic arthritis. I am pretty familiar with the AIP foods but I am needing some guidance on how to put it all together. I’m not wanting to lose any weight. Already too skinny. Thank you in advance for any advice.

Edit: I used an online calculator at https://keto-calculator.ankerl.com and it gave me the following info based on my body weight: 177 lbs, height 6’2"
Stats

Does this look legit?

(VLC.MD) #2


Is a good start.

(Richard Hanson) #3

Hi rsahadi,

I’m looking for something that will help me identify net carbs and the amount of protein and fat I am supposed to be eating based on my body weight and height.

First, carbs is easy, just eat net carbs < 20 g/day.

Protein is a bit more of an issue as there are a wide range of recommendations about how much to consume. My doctor told me 0.8 g/day per kg of lean body mass. This worked out to about 50 g/day, but there are recommendations as low as 0.6 g/day or even 0.5 g/day and others are much higher such as a range between 1.0 g/day and 1.5 g/day. For those who are pregnant, children that are growing, body builders … people trying to pack on LBM, then a higher number might be helpful, but for those trying to fix problems with their metabolism, a lower number might be good. I am in this group.

Fats … I don’t have a macro goal for fats but I am also eating calorie restricted. Once keto adapted, your fat macro will be in part what you are eating, but also what you are burning from your body fat deposits. Eat less fat, burn more body fat, eat more fat, burn less body fat. It is not quite that simple but this is the core idea. In a ketogenic diet your body has access to your stored fat to utilize as fuel. As you are already “too skinny”, you will need to get almost all of your energy from fats that you eat. Many of us would love to have that problem.

I just did a search for summer squash and it has 26 grams carbs and 3 grams fiber which equals 23 net carbs. Yikes! Just one squash takes up all my carbs? It would be great if you could see a list of foods and you could enter quantities and have it auto calculate.

There are quite a few apps that will tell you a lot about about what is in your food, and track both macro and micro nutrients. You just add foods to a diary and the apps will give you great info. I am using cronometer.com which has both a web interface and a smart phone app, but there are many options available.

Also … as I am a +1 on DietDoctor.com. A great resource and an even better story behind how that website got started. Go explore …

Ohhh … Congratulations on starting keto.

Keto for Life!

Best Regards,
Richard

#4

Congrats on starting a healthier way of eating. Many food tracking apps have errors in them, so one must have a sense of whether they are fairly accurate or not. I like the USDA food database for quick info on vegetables and fruits. https://ndb.nal.usda.gov/ndb/search/list
You might also investigate Chronometer for tracking, as it has a better rep among keto-ers than many other apps. You are right though, paying attention to carbs does take a little work.

(Jen ) #5

Welcome!

I found a grocery list on another Keto website (I like it here better! :wink:) and wrote it out, went shopping. Wound up buying 4 dozen eggs and hardboiling 2 dozen because that’s what the website said to do. I HATE eggs! Lol.
Don’t buy food you’ve never heard of or don’t like because some lady on the internet said so.

I’ve discovered it’s easiest for me to do a small grocery shop once or twice a week. Grab what is looking good, stock up on foods you actually like, and track your carb and protein macros. I don’t count calories or fat macros.

I hope that Keto helps with your psoriatic arthritis. I’m almost 3 weeks in and I have noticed my inflamed joints are feeling a lot better.

(roxanna) #6

That is not accurate nutritional information. I would suggest searching the USDA database as I believe them to be the most accurate (https://ndb.nal.usda.gov/ndb/search/list). A large summer squash is listed as 7 net carbs. There are also lists available of carbs/net carbs of various vegetables. I found it helpful to print a list and keep it around so I knew what standard carb levels were.

#7

I like dietdoctor as well, but it aggregates alot and some things you’d think are ok are not (see brussel sprouts below, green and leafy should be fine right?!)

I’ve been trying to find a good chart as well. Unfortunately, MFP kind of groups everything together when logging foods, and doesn’t tell you macros for each item unless you have the paid version.

I’d really like a big chart or better, searchable offline database (app?) of foods… without having to google each time. ie: the other day, I vaguely remembered brussel sprouts may have been ok, may have not… so i cooked em all up. Then when logging in to MFP, I got burned! I found out later each SINGLE SPROUT has 1 net carb! Dangit! Now I’m slowly eating these 3-4 at a time to try to limit impact of the carbs, but it’s a costco size bag! :frowning: haha

Anybody have an online resource or better yet recommend an app that is a quick offline search?