For the last week I’ve played with my diet to see what works in minimizing my menopause symptoms and it’s looking like a strict ketogenic diet is the way to go. When I say strict, I’m talking about reducing both my carbs and protein intake while increasing healthy dietary fat.
However, there are a few other changes I’m making to my diet and lifestyle that will go into my March 30-Day Keto Challenge. I’ve been easing into those changes in February so it isn’t such a shock to my system, but they are significant.
Dot’s New Macros*
As for calculating my macronutrients, there are a lot of good ketogenic macro calculators online (here and here). I’m a fan of nutritionist Maria Emmerich and after listing to a podcast of her answer questions about keto and menopause I decided to go with her calculator.
- Daily Calories – 1706 kcal
- Daily Macros (calories/grams/ounces)
- Fat – 80% (1346.4 kcal/151.6g)
- Protein – 17% (290 kcal/72.5g/10 ounces)
- Carbohydrates – 3% (51.2 kcal/12.8g)