I know you say to google the conversion but is there possibly a suggested app to use??
The Entire Ketogenic Diet in One Sentence
This is a great website with very accurate info. I find My Fitness Pal is useful but also has a lot of bad information.
This link is from the US Department of Agriculture.
Many subtract fiber, for 20 net carbs per day. Thatās your call. Due to the fiber content those 9 carbs have 7 fiber so that equals 2 net carbs. That said, Iām trying to move away from logging and taking a more simple approach like Larryās. Edited: This was meant for beacheidi.
Most keto plans allow you to subtract fiber from carbs = ānet carbsā. Depending on your level of IR.
I love how you have broken down starting Keto so easily, so basic, lowest common denominator style. This is exactly the way I approached my Keto start 10 months ago to huge success. Over time as I became more interested and focused on my Keto journey I started to fine turn what I was eating, when I was eating and how I was eating.
Iām always asked how to start Keto when people query what I have done to loose my weight. Iāll be sending them your āKetogenic Diet in One Sentenceā from now on.
Much thanks!
Easiest explanation for someone to understand and get started, I love it!
I keep trying to force myself, but I donāt understand why I have to eat a large amount of fat with Keto. You think I would be in Heaven being āallowed toā but Iām not. I donāt have any carb cravings but still never really feel hungry? Iām about 1 week in. Am I missing something or am I brokenā¦
You donāt.
Limit your carbohydrate intake to 20 grams.
Make sure youāre not eating a ginormous amount of protein (say 60 - 120 grams a day).
Eat sufficient fat so youāre not hungry or tired.
Now, youāre (almost certainly) eating ketogenicaly.
If youāre only in your first week, your body is still transitioning between fuel systems. In the first few weeks youāre not yet āfat adaptedā. Your body is still seeking to burn glucose. Once you become fat adapted, your body will use fat as a fuel more efficiently.
Also, you my be lacking some electrolytes. (Sodium, Potassium, Magnesium, etc.) This can lead to cramps, headaches, and fatigue.
You may also want to eat more fat, as long as youāre not having to force yourself to do so.
Aw bless you. No you are not broken. It sounds to me like you are doing great. It is normal to feel a bit sluggish the first week or so. Do make sure you are getting enough salt and magnesium as people have mentioned. Try to get fat in with nice fatty cuts of meat but donāt force yourself to eat fat. Eat when you are hungry. The fact that your appetite has gone down and you donāt have carb cravings is a good thing. Just stick with it and follow your gut and what feels right. Youāve got this. x
Thank you! Iāve been stressing about some details. I am still going to track my food but only with carbs in mind right now.