Myfitnesspal For Keto: Tracking Your Low-Carb Success

MyFitnessPal is a calorie-counting website that can be used to track the number of calories and macronutrients you are consuming on a ketogenic diet. The website has a corresponding mobile app that can be used to log food throughout the day.

To use MyFitnessPal for keto, you will need to adjust your macronutrient goals to achieve a daily intake of 70-75% fat, 15-20% protein, and 5-10% calories from carbohydrates. You can do this by going to 'My Home', then 'Goals', and then 'Change Goals', where you can select 'Custom' and set your desired percentages.

Additionally, you can download a script that will add net carbs to your measurement statistics. This script can be found on GitHub and installed using Tampermonkey for Chrome, Firefox, or Safari.

By using MyFitnessPal and adjusting your macronutrient goals, you can effectively track your food intake and ensure you are staying within the desired ranges for a ketogenic diet.

Set up your MyFitnessPal account

Setting up your MyFitnessPal account is the first step to achieving your keto goals. Here's a step-by-step guide to help you get started:

Step 1: Create an Account

Go to www.myfitnesspal.com and create your account by choosing a username and password. This is where your keto journey begins!

Step 2: Enter Your Stats

Provide information such as your age, weight, height, and activity level. You can also set a goal weight to help guide your keto journey. Be honest with your inputs to get the most accurate recommendations.

Step 3: Understand MFP Recommendations

MyFitnessPal will provide initial recommendations based on your inputs. However, keep in mind that these are based on the typical food pyramid standards. As you're embarking on a keto journey, your macros will be different, so you can disregard these initial recommendations.

Step 4: Calculate Your Keto Macros

Use a keto calculator to figure out your daily grams of carbs, fat, and protein. This is a crucial step to ensure your MFP account is tailored to your keto needs.

Step 5: Update Your MFP Goals

Now, head to the "Goals" section in your MFP account and select "Change Goals." Choose the "Custom" option and input your keto macros. Set your carbohydrates to 5%, protein to 30%, and fat to 65%. You can also set sugar to 0, but remember that natural sugars from fruits and dairy will contribute to this.

Step 6: Adjust Dairy Settings

Go to "Settings" and then "Diary Settings." Change the default setting of "Sodium" to "Fiber." Tracking fiber is essential for managing your net carbs. You can also make additional adjustments to these settings as needed.

Step 7: Install the Mobile App

Don't forget to download the MyFitnessPal mobile app! This will allow you to easily track your food and macros on the go, making your keto journey more convenient and accessible.

By following these steps, you'll have a MyFitnessPal account that is tailored to your keto goals. Remember to be consistent with your tracking and adjust your macros as needed over time. Happy keto-ing!

Adjust your macros

To adjust your macros on MyFitnessPal for keto, you need to set your macronutrient goals to achieve a daily intake of 70-75% fat, 15-20% protein, and 5-10% calories from carbohydrates.

• Log in to your MyFitnessPal account and go to "My Home".
• Click on "Goals" and then select "Change Goals".
• Choose the "Custom" option and hit "Continue".
• Set your macros for keto:

• Carbohydrates: 5%
• Protein: 20-30%
• Fat: 65-75%

• Set your total calorie intake relative to your total burn. MyFitnessPal will give you an estimate, but you can adjust it up or down according to your preference.
• Click on "Change Measurements" and add additional measurements such as neck, waist, hips, thighs, chest, and arms. Tracking these measurements will help you see your progress over time.
• Under "Nutrients Tracked", add Fiber. At a minimum, you should be tracking Carbs, Fiber, Fat, and Protein. You can also track other nutrients such as Potassium or Sodium.
• Install a special script to add net carbs to your measurement statistics. You can find the script at https://github.com/Surye/mfp-keto-userscript. Note that you will need to install Greasemonkey (for Firefox) or Tampermonkey (for Chrome) first.
• Once the script is installed, you will have three additions to your MyFitnessPal: Carb/Fat/Protein percentages for each meal/total and a pie chart showing the percentage of calories from Carb/Fat/Protein.

By following these steps, you will have successfully adjusted your macros on MyFitnessPal for keto and can now start tracking your food intake and progress.

Anticipate a temporary drop in energy

Transitioning to a ketogenic lifestyle can be challenging. Kristen Mancinelli, MS, RD, author of "The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss", says that:

> "The first few days to few weeks of a ketogenic diet can be tough to get through. You may experience very low energy, crankiness, and foggy thinking."

This feeling of lethargy may last from a few days to a few weeks. However, after it passes, many individuals report an improvement in energy and mood, as well as clearer thinking.

The keto flu refers to a group of symptoms that sometimes appear two to seven days after beginning a ketogenic diet. Symptoms can include headaches, nausea, stomach aches, irritability, confusion, and brain fog. While it is not recognised as a medical condition, many new keto dieters experience it.

The keto flu is avoidable, and low energy can usually be eliminated by making a few dietary changes.

Causes of Low Energy on Keto

An Imbalance of Minerals in Your Body

The sodium-potassium pump, which is responsible for your systolic and diastolic blood pressure, is managed by your body's levels of sodium, potassium, and magnesium. When the levels of these minerals are optimal, your body works as it should. However, if the ratio is off, it can cause your blood pressure to drop, and your body will start delivering nutrients, including energy, wherever it is needed, leaving you feeling tired.

Dropping Insulin Levels

When you're on a low-carb or keto diet, you aren't eating sugar or carbs, so your insulin levels don't need to be high. However, insulin also tells your kidneys to hold onto sodium, potassium, magnesium, and other electrolytes. So, when you're on a keto diet, your body excretes a lot of water and electrolytes, and you can become dehydrated, which leads to fatigue.

Eating Too Many "Keto Snacks"

While the occasional keto-friendly snack is fine, eating them too often may result in a drop in energy. Focus on eating whole, healthy foods like:

• Leafy greens
• Broccoli
• Cauliflower
• Celery
• Cucumbers
• Avocados
• Olive oil
• Nuts
• Seeds
• Fatty fish

Not Getting Enough Protein

On the keto diet, you are likely consuming much more fat than usual and not enough protein. Our muscles are made up of mostly protein, so when we aren't getting enough, our bodies feel it. Be sure to focus on eating a healthy, whole-food diet to ensure your body is getting all the calories and protein it needs.

Moderate your protein intake

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. It is important to remember that it is not a high-protein diet. Consuming too much protein may shift you out of a state of ketosis, as the body can convert excess protein into carbohydrates.

The classic ketogenic diet is a 4:1 ratio of fats to protein and carbohydrates, which equates to about 80-90% fat, 5-15% protein, and 5-10% carbohydrates. For weight loss, this diet is typically modified to allow a more liberal consumption of protein (20-30%) with the same carbohydrate restriction.

When adjusting your MyFitnessPal macronutrient goals, aim for a daily intake of 70-75% fat, 15-20% protein, and 5-10% calories from carbohydrates.

Remember that you can also consume a variety of fats, including plant-based sources and animal fats such as olive oil, nuts, seeds, coconut, and fatty fish. This will help improve your overall health and add variety to your meal plan.

It is also important to note that the ketogenic diet is not a quick fix. It is a long-term lifestyle change that requires a specific eating plan to maintain weight loss over time. As always, consult your doctor or a registered dietitian before making any major dietary changes.

Add additional measurements

Adding additional measurements is a great way to track your progress and see the changes in your body. Here's how you can do it:

• Click on "Change Measurements".
• Add as many measurements as you want to track. Recommended measurements include neck, waist, hips, thighs, chest, and arms.
• You can also add other measurements such as body fat percentage, blood pressure, and heart rate if you want to track those.
• Don't forget to update your measurements regularly to see how your body is transforming.

By tracking these additional measurements, you'll be able to see the impact of your keto diet and exercises on your body. This can help you stay motivated and make informed decisions about your fitness journey.

Frequently asked questions