Tracking Carbs On Keto: What You Need To Know

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet that has been touted for its health benefits, including weight loss and increased energy. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. This means cutting out starchy and sugary foods like sweets, bread, and potatoes, and increasing the intake of green vegetables, meats, and healthy fats. Tracking carb intake is crucial when starting out on the keto diet to ensure adherence to the recommended limit of 20 grams of net carbs per day. This can be done using a calorie-tracking app, such as MyFitnessPal, Cronometer, or Carb Manager, combined with a food scale for accurate portion sizes. While it may be tedious at first, tracking macros becomes easier over time as meals become more consistent and familiar.

Tracking net carbs

To calculate net carbs, subtract the amount of fibre from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content. These quantities are available on food labels.

There are several apps that can help with tracking net carbs:

• Carb Manager: This app is tailored specifically for anyone tracking net carbs, making it great for keto dieters. It has a monthly subscription fee to track micronutrients.
• Cronometer: This app tracks net carbs and allows users to set a net carb limit. It has a curated food database with detailed information.
• MyFitnessPal: This is a free app with a massive food database. However, it does not track net carbs on the free version, and users have to calculate net carbs themselves.
• KetoDiet: This app provides recipe and restaurant suggestions and helps log nutritional information.

Other ways to track net carbs include keeping a designated food journal or a DIY spreadsheet.

Using a calorie-tracking app

MyFitnessPal

MyFitnessPal is one of the most popular calorie-tracking apps and is available for free, although there is a premium version with additional features. The app allows you to track your weight loss/gain progress, and it is great for tracking packaged foods with barcodes. You can also import recipes directly from keto recipe websites. However, some foods and recipes may not be accurate, and the free version does not allow for net carb tracking. It also has advertisements throughout the app.

Cronometer

Cronometer is a highly accurate app that allows for easy net carb tracking. It offers a curated food database with detailed information on micronutrients and amino acids. It also has multiple keto calculator settings and allows you to change macronutrient and micronutrient goals by grams and percentages. However, it has a limited food database, and the process of adding new recipes and foods can be tedious. The free version also has occasional pop-up ads.

Carb Manager

Carb Manager is specifically tailored for low-carb and keto dieters, with features like net carb tracking and a keto grading system for foods. It also allows you to track your progress, ketone levels, insulin, and blood sugar over time. Additionally, it provides access to keto information and a forum where you can connect with other keto dieters. However, you must pay a monthly subscription to track micronutrients, and some recipes and food items may not be accurate. The app also has large pop-up advertisements for its premium subscription service.

KetoDiet and KetoDiet Basic

These apps are favourites among keto devotees as they provide recipe and restaurant suggestions and help track the nutritional information of over 1 million foods. They also offer advice straight from the author of The KetoDiet Cookbook, Martina Slajerova.

Tracking macros

There are several ways to track your macros, including:

• Using a calorie-tracking app: Apps such as MyFitnessPal, Cronometer, and Carb Manager can help you monitor your calorie and macronutrient intake. These apps have large food databases, allowing you to find most foods and recipes. Additionally, some apps offer social networking features, progress tracking, and integration with other devices and apps.
• Food scale: Using a food scale, preferably a digital one accurate to the gram, can help you accurately measure the amount of food you are consuming.
• Food journal: Keeping a food journal allows you to track your meals and identify patterns in your diet. It also helps you stay consistent with your food choices and make adjustments as needed.
• Spreadsheet: If you prefer a more straightforward approach, you can create a spreadsheet, such as Google Docs, to track your macros on your phone or computer.
• Tracking meals in advance: Planning your meals ahead of time can make it easier to track your macros and stick to your dietary plan.
• Focusing on a specific nutrient: If tracking all macros is challenging, you can focus on a specific nutrient, such as protein or carbs, and gradually incorporate others as you become more comfortable.

While tracking your macros can be challenging, these tools and methods can help you stay on track with your keto diet and ensure you are consuming the right amounts of carbohydrates, proteins, and fats.

Tracking ketones and glucose levels

There are three types of ketone compounds: acetoacetate (AcAc), beta-hydroxybutyrate (BHB), and acetone. BHB is measured in the bloodstream and indicates ketone levels. BHB levels between 0.5 mmol/L - 1.0 mmol/L indicate "light nutritional ketosis", while levels between 1.0 mmol/L - 3.0 mmol/L are considered "optimal" ketosis.

Monitoring ketones can be done through blood, breath, or urine tests. Blood testing is accurate but expensive and requires a finger prick. Urine tests indicate ketone levels within the last few hours but may lose accuracy over time. Breath monitoring is convenient and detects acetone, a derivative of AcAc.

Glucose levels can be monitored using a continuous glucose monitor (CGM). This technology provides real-time feedback on the impact of diet and daily habits on glucose levels, which are closely linked to ketone levels. CGMs can help identify trigger foods that cause glucose spikes and optimise dietary choices.

Combining CGM data with ketone monitoring offers a granular view of fuel usage, allowing for tailored dietary and exercise interventions to improve metabolic flexibility. This combination is especially useful for intermittent fasting, carb cycling, and keto diets, helping to achieve fat burning and metabolic health benefits.

Ketone and glucose monitoring enable a deeper understanding of the body's fuel usage, providing insights that can be used to personalise dietary and lifestyle choices for optimal health and weight loss.

Tracking calories

• Use a calorie-tracking app: There are several apps available that can help you track your calorie and macronutrient intake. Popular options include Carb Manager, MyFitnessPal, and Cronometer. These apps allow you to log your meals and snacks, providing a detailed breakdown of your nutritional intake.
• Food scale: In addition to using an app, consider investing in a food scale. This will help you accurately measure your portion sizes and track the amount of food you're consuming. Look for a digital scale that measures down to the gram and has features such as a backlit screen and a pull-out keypad.
• Track net carbs: On the keto diet, it's important to track "net carbs," which are calculated by subtracting the amount of fiber from the total number of carbohydrates in a serving of food. If the food is processed, you also subtract half of the sugar alcohol content. Net carbs give you a more accurate picture of your carbohydrate intake.
• Track your meals in advance: Planning your meals ahead of time makes it easier to track your calorie intake and stay within your desired ranges for carbs, proteins, and fats. You can use apps or spreadsheets to log your meals in advance, making adjustments as needed.
• Consistency is key: Eating similar meals and snacks throughout the week can make tracking your calories and macros easier. By keeping a stock of keto-friendly foods and rotating them regularly, you'll become more familiar with their nutritional content and be able to track your intake more efficiently.
• Seek expert advice: Before starting any new diet, it's important to consult with a healthcare professional or registered dietitian. They can provide personalized advice and help you determine the best approach to tracking your calories and macros on the keto diet.

Remember, the keto diet can be restrictive, and it's important to ensure you're meeting your nutritional needs while staying within the recommended carb limit. Tracking your calories and macros is a crucial part of the keto diet and can help you stay on track and achieve your health and weight loss goals.

Frequently asked questions