Keto Diet Food Chart For Calculating Macros ☔FREE ☔We Got You Covered

Keto Diet Food Chart For Calculating Macros ☔FREE ☔We Got You Covered

July 28, 2019 0 By William Morgan


hi everybody today we’re going to talk
about the one week new chart that I
designed for using with the keto diet
other health issues um I created this B
chart because I was having trouble
getting the macros the way that I wanted
them in that apps that are out there
that I will say some people that I know
are using My Fitness Pal and it’s
working for them I’m just gonna use that
secret and this spreadsheet that I
created on Google sheets to keep track
of my macros and other information that
I want to track so today is day 2 of
this week so I’m gonna enter the date
there to begin with it’s nine seven and
then I like to record my glucose in the
morning and then I want to record the
exercise that I did and then for
breakfast because I’m doing intermittent
fasting along with all of this I don’t
actually have a meal until 11:00 in the
morning and then I stop eating around
6:00 I had coffee for breakfast with
cream so I’m just gonna do ctrl C and
copy that information and put it right
down there and then control V so it’ll
copy the the macros from above I also
had a half a tablespoon of butter for
breakfast and so I don’t have that macro
right here so I’m going to go over to
that secret which I have up in a
different window and we’re gonna do
better we only had a half a tablespoon
so we’re gonna divide all of these in
half so calories would be 51
and then that would be 11.52 divide to
enter and then we’re looking for protein
because I put these backwards and it’s
point zero six and then there’s really
no carbs and so to speak so we’re just
gonna put zero there I also had apple
cider vinegar this morning I started
incorporating that into my morning
regime so I’m just gonna record that
here I’m not gonna really count any of
the carbs or anything in that because I
don’t think it’s really necessary didn’t
have that much of anything so I had like
one teaspoon of apple cider vinegar CV I
had one teaspoon of lemon juice maybe I
kind of squeezed some of the lemon that
I had on this like my fresh lemons and I
just squeezed it as I knead it off of
the half of the lemon I like to have it
in my pillow Grigio sparkling water at
night because it makes me feel special
anyway so lemon juice and then I put
some
also some grated fresh ginger I keep my
ginger root in the freezer so you can
grate it and it it works just fine and I
mixed all of that in some warm water
like a half a cup of warm water then
heat it on the stove and it tasted
really good um some people put like a
teaspoon of real cranberry juice not the
kind with the sugar or the other stuff
added to it so you have to be real
careful about that if you decide to do
that that I I just love the taste of
ginger and the really the ginger just
overwhelms the apple cider vinegar
vinegary this of the drink so you might
want to try that too apparently it’s
supposed to be really good for you
we’re gonna go down here to lunch and I
had a keto cabbage stir-fry last night I
got the recipe off of a diet doctor calm
but they don’t break out the information
on there so I went through and used fat
secret and kind of tried to record most
of the calories for the whole thing and
then I broke it down into the six
servings that it worked out to be I
think the carb count might be a little
high on this but I’m just gonna go with
it we’re gonna go control-c and we’re
gonna go over here and we’re gonna type
keto cabbage control V and then we have
to come over here and click on this
little thing and put paste values in
here I also had a cup of lettuce okay so
it was a handful that we’re just gonna
call it a cup and so we’re gonna go over
here to fat secret type in
and it’s eight calories and point zero
eight point five and one six three and I
had a cucumber
it’s a homegrown cucumber and I did that
let it get very big so it’s probably
like a half a cup if it was all chopped
up into a little measuring cup I like to
peel on because it’s nice and sweet and
it has eight calories and point zero six
five eight zero six
and I put on it sorry my cat decided not
sure what he’s doing
Mayo Mayo with a little squeeze of lemon
juice is like my very favorite salad
dressing it’s just my rescue cat she and
her siblings my son found at work he
apparently accidentally killed their mom
so they were like a few days old and he
brought them home all four of them in
the palm of his hand and we bottle fed
them my daughter and I and they’re just
like the most loving kittens they’re
cats now but all right back to the food
chart mayonnaise I use best food manis
100 calories okay
so there’s these are my total calories
these are the grams of fat grams of
protein and grams of carbs these are the
percentages of the calories that each
one of these things are and these are
the number of calories like fat has nine
calories per gram the carbs and protein
only have four so there you go I’ll
record my dinner and all will be well
that
about it for how to do this I put the
link below to the Google spreadsheet the
Google sheets spreadsheet so what I do
is I just have I have the mean one but I
make copies of it
each week and so I have different
different sheets for different weeks and
I can go back through and look at my
progress sometimes if I weigh myself
I’ll put my weight in here and if I do
different things like I’m doing this
apple cider vinegar thing in the morning
I will try to keep track of how it’s
affecting me like I realized that I I
need to not eat carbs at night like
tomatoes things that are heavier carbs
because it makes my glucose level go up
higher like I ate the cabbage last night
I had the keto cabbage for dinner and my
glucose level was 98 this morning versus
the night before it was 80 and I only
have like nuts for dinner that night I I
just had a be craving to have a bunch of
not good a Mia nut so I just called it a
meal and went hog-wild I do actually
count my calories I’m trying to keep
around 1,500 calories a day no more and
like I said I am intermittent fasting so
I don’t eat before 11:00 coffee and
apple cider vinegar don’t count as food
so I lunch around 11 ish and dinner
around 5:30 six ish and then I don’t eat
anything after that I’ll have a water
and a glass of Pellegrino with lemon
juice in it nice and it it just makes me
feel all special and stuff so there you
go how to use this when we chart you can
follow along in our thyroid treatment
for women group on Facebook I’ll put the
link for that down below and ask any
questions you have there or here don’t
forget to subscribe like this