I’ve just come back from a holiday in Ontario and had many happy hours with a new friend who has lived ketogenically for a year and recommended this forum for support and information.
So here goes…
This is me - female, 63; height 1.63 m; weight 69.5 kg; activity - well yoga three times a week, looking after young children three full days a week, lying in bed reading maybe two days a week, walking a fair bit most days (over 60 and free public transport in London), a bit of gardening, hardly any housework; recently diagnosed with ADHD (to be celebrated - trying to hone in on the strengths) and so taking Concerta; treated for high blood pressure - but when BP measured with a mercury sphyg at the ADHD clinic it’s within the normal range - so I’m watchful.
My plan is based on the Keto Calculator, zero deficit, recorded on the free My Fitness Pal, and an adaptation on the first week of the Diet Doctor two week challenge.
1730 kcal Daily Calorie Intake
20 g Carbs (5%, 80 kcal)
76 g Protein (18%, 304 kcal)
150 g Fat (77%, 1346 kcal)
I’ve had a happy morning in bed putting the Diet Doctor first day’s recipes into the MFP recipe calculator and tweaking the ingredients to get macros (see I’m learning the lingo!!) to fit my ‘needs’. eg I changed chicken thighs to belly pork to reduce the protein and increase the fat.
So my first question - I’m going to see my mum and staying overnight this Thursday, I can modify but not opt out so my carb and protein will be way above my keto targets. Do I just do as well as I can and continue keto-normally when I get home or would a fasting window help? This isn’t a problem as I did 5:2 for a while.