My Top 4 Keto Survival Tips

This summer a doctor who couldn't diagnose what was causing my erratic weight gain, fatigue episodes, and hives suggested I try a ketogenic diet. I had no idea what he was talking about. He took out a prescription pad wrote down: ketogenic diet, 70% fat- 25% protein- 5% carbs. My jaw may have hit the floor, when he emphasised over 100 grams of fat. He said it had great results with autoimmune disorders and weight loss. Then he told me it was impossible to follow. Good luck and have a nice day.


I played at low carb. In 2 1/2 months, I only lost 4.6 pounds. Halloween morning I committed to a keto lifestyle. It was hard at first, but it keeps getting easier. Six weeks in I'm down 14.8 pounds. I haven't had a fatigue episode since I got over the keto flu. And my hives are lessening. I'm still learning new things everyday.

Here are the top 4 things I've learned that have gone a long way to keeping me on track. Keep learning! Keep trying!

1.  Nuun tabs are your best friend. I truly believe they saved me from the worst of the keto flu. Even when I'm not exercising, I use at least 1/2 a tab a day, more if I'm feeling a little off.

2.  Reconfigure My Fitness Pal to suit your macros. My Home-Goals-Change Goals-Custom. From there you can set your nutritional goals. MFP also has a recipe importer that helps you keep up with your nutritional goals.

Daily Nutritional Goals	Targets
Net Calories Consumed*	calories
Carbohydrates	5% 10% 15% 20% 25% 30% 35% 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%  20.0g
Protein	5% 10% 15% 20% 25% 30% 35% 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%  100.0g
Fat	5% 10% 15% 20% 25% 30% 35% 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%  124.0g

3.  Don't reinvent the wheel! I don't have to just eat fat by the tablespoon. Several bloggers have already created terrific recipes that fit a low carb high fat diet. I'm having fun trying recipes with different levels of success. You'll see some of my efforts on this blog. Here are 6 of my favorite bloggers.

http://www.ibreatheimhungry.com/
http://www.ruled.me/
http://mariamindbodyhealth.com/
http://www.healthfulpursuit.com/
http://cavemanketo.com/
http://nobunplease.com/

4. Understanding Net Carbs! Fiber doesn't count, so knowing your macros with net carbs in MFP needs a Keto Hack. For Chrome, add TamperMonkey to Chrome extensions through the Chrome store. Then added this Keto Hack from https://github.com/Surye/mfp-keto-userscript  to that to give you this!

Totals	585	53 74%	34 21%	7 4%	9	2	5
Your Daily Goal	1,600	124 70%	100 25%	20 5%	20	20	20
Remaining	1,015	71	66	13	11	18	15
	Calories	Fat	Protein	Net Carbs	Carbs	Fiber	Sugar

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