To help support the EmergeFit – Keto Diet Challange, I will be adding documents and links here so you can access them easily. Check back as I will continue to add resources as I come across them. Recipes will be added as separate posts.
Keto – Getting Started
How do I set my goals?
You should create comprehensive goals for your Keto Diet because there are many benefits of Keto and you want to stay committed as long as possible. Set goals based on how you want to feel, look, perform, etc.
How much do I eat?
Using a Keto Diet Calculator such as this one, determine your personal caloric and macronutrients goals. You need to have a Calorie goal that will then be broken down into Macros – Carbs, Proteins and Fats. The recommendation is to maintain carbs between 25 and 50g a day. Carbs should be 5% of your total consumption, Proteins approx 20% and Fats 75% (Whoa! Isn’t the goal here to be less fat? Yes, just stick with me for a minute)
How do I track what I eat?
Use a calorie track like MyFitnessPal to help you track and plan meals. I usually add something I am planning to eat into the tracker BEFORE I eat it so I can see how it will impact my daily totals and then I play around with servings and other variables to be sure I stay on track. I upgraded to the premium version so I could set my goals using actual grams vs percentages and track Dietary Fiber. This is key because Keto tracks NET Carbs (Total Carbs – Fiber).