Calories:
You may follow the meal plan as is- 1500 calories for women and 2000 calories for men, or use the calorie calculator here to modify for yourself:
https://www.ruled.me/keto-calculator/
Macros:
Keto macros: 70% fat, 25% protein, 5% carbs
Low carb macros: 50% fat, 30% protein, 20% carbs
Some fluctuations on these day to day is ideal. But for keto, carbs absolutely must stay low enough to achieve nutritional ketosis. You will have to play with it and test your blood ketones to know what this amount is for you. Some people can have 50g of carbs a day+ and stay in ketosis! That is super rare, but with their activity level and metabolism, they can. Others can't go over 20g of total carbs/day without failing to achieve ketosis. So test your blood ketones and find out how your body works. If you don't have a blood ketone meter, I recommend getting one, although you don't have to, it is really helpful to know where you're at. You can get 15% off Keto Mojo Kits here. I would get the kit with extra strips since you can only get this discount on kits: https://bit.ly/3svvFQF
Up Next in Keto FAQ
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Getting into Ketosis
The fastest way to get into ketosis is to fast! I recommend 24 hours.
BUT- you don't HAVE to. You can just start eating a ketogenic diet and you will get there, it will just likely take an extra day or two.
Fasting just speeds up the process.
I do like the initial fast so when you fast later o...
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Testing Ketones
The ketone/blood sugar tester I recommend is the Keto Mojo. That link will automatically get you 15% off KITS ONLY so I recommend getting the Promo bundle with extra strips so you get extra strips at a discount: https://bit.ly/3svvFQF
Here is a demo video of how to use the Keto Mojo: https://ket...
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Hydration on Keto
The electrolyte supplement I recommend is Redmond Relyte. 1-2 scoops/day. Use that link and coupon code COACHTARA for 15% off: https://bit.ly/400tUde
