Get Started

Informational Index:

• What is Ketosis?
• Acceptable Food List

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Beginning your Low Carb/High Fat (Keto) Lifestyle:

Step 1: Sign up at MyFitnessPal.com.

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Step 2: Configure MyFitnessPal (MFP)

3.1) Click on "Goals" under the Home tab and select "Change Goals". On the next screen as shown below, select "Custom" and then "Continue".

Pathway: Home > Goals > Change Goals > Custom > Continue

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2.2) Setting up your Ratios: On this page you will set up your Rations, the only thing you should worry about on this page is the section that has been highlighted in RED.

• Set your "Net Calories Consumed" to 1,600, the only reason why you are doing this is so you can keep track of your daily Net Carb intake and insure you don't go over 20 carbs per day. We aren't tracking Calories, so after this setting has been made completely disregard your "Calorie Limit" because it doesn't really exist.
  
• Next, set your "Fat" to 75-80% and the rest of your settings will calculated themselves. All Done!

Your daily food intake should consist of:

• 5% Carbohydrates
• 15-20% Protein
• 75-80% Fat

Don't worry about exceeding your Calorie, Protein, or Fat "goals" for the day, your reflected goals aren't accurate, as they are based upon the "Net Calories" you set earlier, which were calculated to track only your carbohydrates. As long as your food ratios are well balanced, then you're doing good!

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Step 3: Configure Nutrition Tracking:

Pathway: Food > Settings

Why Track These?:

3.2) This is the nutritional information you are going to track. Carbohydrates, Fat and Protein, because those are very important to be mindful of in this Lifestyle. Fiber, because the script you are about to install requires it (along with Carbs, Fat, and Protein. Sodium, because Low Carbers need extra salt intake while they are in Ketosis. (this can be accomplished by drinking 1-2 glasses of beef bouillon)

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Keto Pie Chart Example

Step 4: Install the Net Carb Pie Chart Keto Script:

(This Script REQUIRES the following columns: Fat, Protein, Carbs, Fiber!)

Install:

Chrome: Chrome stopped allowing scripts installed outside of their webstore.

Here's two options to install them in Chrome:

• Install Tampermonkey and install the script as normal.

• Another option is to download the script to your PC locally using Save As. Then open "chrome://chrome/extensions" and drag and drop the .js file on Chrome. Here is a more detailed description of this method

Firefox: Install Greasemonkey, then click install.

Internet Explorer: Install Trixie, http://www.bhelpuri.net/Trixie/, though I have not tested it on IE, it should work.

>>> Script Download <<<

(The pie chart will not show until an item of food is logged in your food diary)

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How to Count Net Carbs:

What are Net Carbs?:

Net Carbs are carbohydrates that significantly effect your blood sugar and are the only carbohydrates that you should be worried about counting.

Counting Net Carbs:

To calculate Net Carb content, take the listed Carbohydrate content, and then Subtract the Dietary Fiber and Sugar Alcohol content, this will give you an accurate measurement of how many Net Carbs are present.

Remember to Check:

Sometimes it's easy to forget to check what's in our food, but you are now going to have to make it an instinctual habit. If you aren't sure about the carb impact of a food item, don't eat it, it's better safe than sorry!