carmenchu08님의 저널, 2018년 08월 29일

what diet are you doing?? 

I started yesterday the Keto 

okay I looked and your doing keto. Your protein is a bit high and I don't know your rdi to say if your calories are high. Most shoot for the 1200 to 1400 range. You do not have meat protein, you seem to be loading up on cheese which while it is good for your diet, it can be bad for some people. Planning ahead your meals to make them fit better in your macros for the day helps out a lot. Getting protein from tuna and salmon are quickies and you can load them up with Dukes mayo for a low carb option. Chicken thighs are higher in fat as a dinner option and definitely you can make up little burgers for meals too. You need a food scale to do this diet properly. You need to weigh foods in grams. when I go shopping I pick up my packs of meat and when I get home I individually wrap up sizes appropriate for meals and pop them in the freezer. I load up on salmon pouchs. Cauliflower and broccoli are good veggie options and zuchinni has multiple uses too in the meal plans. some make zuchinni boats and load up their meat, fish etc with fixings in them. Lettuce replaces bread for hamberger or chicken sandwiches. Protein is generally around 60 grams for most women unless you work out a lot, that varies per person. did you do a keto calculator to get your RDI?? then do a macro calculator to figure out your macros?? Here is a pretty good one, it more conservative then this overly generous one on fat secret and once you get your RDI you keep scrolling down and you can get your macro levels. It suggests what protein range you need to stay in, then you put in your carbs and the balance is the amount of fat you need. https://keto-calculator.ankerl.com/ 

and you need to stock up on electrolytes, no additive ones. Drink lots and lots of water. basically electrolytes needed is salt, small amount of potassium and magnesium. Best to research some keto sites to understand the process and get some recipe idea's. 

It looks complicated.  

Will you help me with calculations 

go to the site I directed you to, if you are not exercising put in your activity level as sedentary. everything is pretty easy. I can't do it for you. they are simple questions, you age, weight and height, then the activity level and it will give you your maintenance rdi. then as you scroll down it will give you the protein range. then you scroll more and it will ask for your carb level which is 20 or lower. then as you scroll down you put in an average of your protein. the balance will be your fat. It really is simple. the graft at the bottom will show you the different levels of fat to eat for how much weight you want to lose.