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I changed my RDI to 1000 calories. Going to try to keep to that. Lost 1.2 pounds overnight. Fasting BS was 151.
Dentist appointment this morning, for cleaning. Glad that's done for another 9 months.
Will try to ride my exercise bike every day for 30 minutes, keep calories 1000 or below, keep balance of fat/carbs with carbs less than 10%.
Update: Ok, I downloaded a macro calculator and filled it out. I'm going to follow the macro approach of 70/5/25, to see how it works for me. I may have to readjust.
Diet Calendar Entry for 12 July 2018:
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1026 kcal
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Fat: 76.37g | Prot: 64.55g | Carb: 24.10g.
Breakfast: Oscar Mayer Traditional Bacon, Fried Egg, Philadelphia Regular Cream Cheese. Lunch: Butter, Beef Broth, Bouillon or Consomme, Tuna in Water (Canned), Italian Dressing (made with Vinegar and Oil), Classic Mashed Cauliflower. Dinner: Tuna in Water (Canned), Italian Dressing (made with Vinegar and Oil), Egg, Bacon, Egg. Snacks/Other: Philadelphia Regular Cream Cheese, Great Value Stevia, Hershey's 100% Cocoa. more...
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 Comments
may I make a suggestion?? keto is all about balance of your needed protein level, picking your carb level, which you have been high on. the balance is filled in with high quality fat. You should doublecheck what your calorie resting burn is. you exercise so you should not go too low in your calories. On a keto macro calculator my needed protein level is between 68 and 91. this part is important to keep your muscle tone. I think you will find that your needed protein grams will be in a similar range. minimum for protein by new studies for our age group is 65. I went too low on both my protein and my calories and hit a stall. I actually started feeling tired as I depleted my reserves. Just something to look at and maybe check and see if my suggestions make sense with a keto calculator.
12 Jul 18 by member: baskington
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Thanks for the suggestions! I'm still learning how to do Keto effectively. I haven't been paying much attention to the protein, just trying to keep the carbs below 10%. And the fats up. I'll try balancing in the protein too. Maybe then the weight loss will happen too!
12 Jul 18 by member: Texasgranny6
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yes keeping your carbs down to 20 net is important if you are not in ketosis, do you test with the strips?? that will tell you if you are in it. but yes our basic protein is first on the list for needs for our body. the balance left is the fats. the macro calculator is a real help. you can adjust from the minimum protein to high protein level, but at least you have a base line.
12 Jul 18 by member: baskington
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No, I don't use the test strips. I think I did a little better today on balancing protein, fat, and carbs. I'll see how the glucose tests out at bedtime and in the morning. Having a range to aim for does help in planning the food consumption.
12 Jul 18 by member: Texasgranny6
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12 Jul 18 by member: Kannsharon
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how do you change the RDI?
12 Jul 18 by member: Keyishealth
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To change the RDI, click on My FatSecret. Scroll down on right to My Toolbox, under that click on My Diet, scroll down to Change RDI.
12 Jul 18 by member: Texasgranny6
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