How to start the first week??

Following 

Following

Typical macros are 80% fat, 15% protein & 5%  carbs.  A sample breakfast would be 2 large eggs, 2 cups of spinach (measure uncooked) & 2 tablespoons of grass-fed butter or coconut oil.  I went on YouTube and follow Dr. Berg, Keto Christina has great recipes & Stepanie Person is good but she’s very strict keto - too extreme for me but she has good information.  AtHomeWithMisty is encouraging to me because she started at 425 & is down to 383 so far and is very honest with her struggles.   Hope that helps!

Research helps before begging. 

badmojomn * beginning 

The science is definitely good on ketogenic diets.  I’ve done low carb paleo before but did not lower my carb intake enough to allow my body to make the switch from using glucose as fuel to using ketones and fat.  Now I’m doing straight 20ish net grams of carbs with 90ish grams of fat and 60-70 grams protein.  Craving disappear almost immediately.  Prepare to pee like there’s no tomorrow for several days so don’t start when you are traveling or have a busy schedule.  You’re getting rid of the water that binds to glycogen stores with regular carb heavy eating.  You’ll also feel tired (Keto flu) for a few days as your body is making the fuel switch.  Make sure you’re hitting the fat goal which will require the use of oils (olive, coconut, avocado, MCT).  Extra salt helps because the kidneys don’t retain salt on low carb like a regular carb diet.    Read some books and online resources so you’ll be educated on why this is a good choice and how it works long term.   A good user-friendly one is Dr. Don Colbert’s KetoZone Diet and a greater starter (particularly on the motivation help) although there are others that are much more scientific and authoritative.   Don’t be afraid of Ketogenic eating, it’s the easiest, hunger free lifestyle around and soundly based in nutrition research.  The hardest part is planning but that’s true of many worthwhile endeavors.   This app is very helpful and the premier add-ons are worth it.    Good luck!

Ketogenic or low carb? 

Hi,

I’m new as well. How do you change the number of carbs allotted on this app?

There is a custom selection where you can tweak the carb/protein/fat percentages.   The canned Keto choice was not the percentages I was looking for.  As I recall, I don't think it had a forced edit control of requiring that your selected percentages add up to 100 so just make sure they do.   I could not get it to take 20 carbs (only 21 or 18 (I was doing in the Apple app so maybe it would have been different on the website) so I went with 21.    20 is the typical amount you see in books/articles as the Keto weight loss level although it can apparently be a little higher, once you're done losing weight and are just living the Keto life, depending on how your body works, it varies by person (but always under 50).    I'm not at that point but will tweak the carb percentage up a tab when I am to see how it works for me.      Make sure you pull the fat percentage up high enough.   The protein percentage will be the plug figure to get to 100.

Thanks-ill try it. What is everyone’s weight loss in first week?

I started at 184.8 and was 177.6 at day seven.   The first week is a lot of water weight loss due to using glycogen stores.   You need to do some reading about eating Keto because some of the biological details like the need for more salt are important.