Lose It App: A Keto Companion?

The Lose It! app is a calorie counter and weight loss tool that helps users stick to their diets and achieve their weight loss goals. It offers a range of features, including tracking for nutrition, macros, carb and calorie intake, and intermittent fasting. The app also includes a barcode scanner, a photo-based food logging feature, and fitness app syncs. Lose It! provides support for various diets, including keto, vegan, and intermittent fasting. It offers a basic free version and a Premium version with additional features. The app has been featured in several publications, including The Wall Street Journal, The Today Show, and Men's Health, and has helped members lose over 120 million pounds.

How to track net carbs

The Lose It! app does offer a feature to track net carbs. This is a Premium feature, which allows you to set a net carbs goal and track your net carbs in real time. You can view your net carbs in two different places in the app. Firstly, you can switch your Log screen view to display all foods and meals in any macronutrient that you have a goal set for. Secondly, you can use the Goals tab to view a graph of your net carbs per day.

Now, here is some information on how to track net carbs more generally. Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. Net carbs = total carbs - fibre, and sometimes sugar alcohols. Fibre is a nondigestible carbohydrate often found in whole grains, fruits, and vegetables. The body is unable to fully digest some types of complex carbs, such as fibre, and these are not included in net carb calculations.

To calculate net carbs, find the amount of fibre in a food and subtract it from the total carbs listed on its nutrition label. Note the serving size of the food product, as these numbers are specific to one serving. For example, a food that contains 20 grams of total carbs and 10 grams of dietary fibre has 10 grams of net carbs.

When calculating net carbs for packaged foods, it is necessary to subtract half the amount of sugar alcohols from the total carb amount listed on the label. Erythritol is an exception, as it is a type of sugar alcohol that the body cannot digest into glucose at all, so subtract the full amount from the total carbs.

Some ready-to-eat foods, including energy bars and protein bars, contain both fibre and sugar alcohols. To calculate net carbs for these foods, work out the number of grams of fibre and the amount of sugar alcohol, add these together, and subtract that number from the total carbs.

Many people with diabetes count net carbs in their diet, as it can help them track their intake of dietary fibre and balance medications with carb intake. However, it is important that people with diabetes consult their doctor before starting a low-carb diet.

It is worth noting that many scientists and healthcare professionals do not recognise the concept of net carbs, and it is unclear if there are any confirmed benefits of calculating them. However, increasing the intake of dietary fibre and decreasing the intake of total added sugar is beneficial for most people.

Keto diet pros and cons

Keto Diet: Pros and Cons

The ketogenic or “keto” diet is a high-fat, low-carbohydrate eating style that has gained popularity among adults looking to lose weight quickly. The keto diet is designed to burn fat by cutting carbs and pushing the body into a metabolic state called ketosis, where it burns fat instead of glucose for energy. While the keto diet can be effective for weight loss, there are some important pros and cons to consider.

Pros:

• Weight Loss: Many people who follow the keto diet lose weight relatively quickly, especially in the first few weeks. This initial success can be motivating and help dieters stay on track.
• Appetite Suppression: The keto diet may suppress appetite and make it easier to stick to a calorie deficit.
• Blood Sugar Management: The keto diet can help stabilize blood sugar levels and improve insulin sensitivity, which may be beneficial for people with type 2 diabetes.
• Cardiovascular Benefits: Some experts claim that the keto diet could be good for heart health, as it may lead to a decrease in blood triglycerides and an increase in HDL (good) cholesterol.

Cons:

• Nutrient Deficiencies: The keto diet restricts many nutrient-dense foods, such as fruits, grains, and starchy vegetables, which can lead to vitamin and mineral deficiencies.
• Digestive Issues: The high-fat content of the keto diet can be tough on the digestive system, leading to constipation, diarrhea, and other gastrointestinal issues.
• Negative Impact on Heart Health: If the keto diet is high in saturated fat, it can increase levels of LDL (bad) cholesterol, which is associated with an increased risk of heart and cardiovascular disease.
• Hard to Sustain: The keto diet is very restrictive and can be challenging to stick to long-term. It can also lead to psychological distress and disordered eating.
• Health Risks: Long-term health risks associated with the keto diet include kidney stones, osteoporosis, and liver disease. It is not recommended for people with certain pre-existing health conditions.

Keto-friendly foods

A ketogenic diet is a high-fat, low-carbohydrate eating plan. It typically consists of 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. However, some variations of this diet may include even higher percentages of fat and lower percentages of carbohydrates.

Oils

Oils such as olive, avocado, and coconut are all keto-friendly. Olive oil is high in oleic acid, which has been linked to a decreased risk of heart disease.

Cheese

Cheese is also keto-friendly, but it should be consumed in moderation. Most types of cheese are very low in carbohydrates and high in fat, making them a great fit for the keto diet. Cheddar cheese, for example, provides 1 gram of carbohydrates, 6 grams of protein, and a good amount of calcium per 1-ounce serving.

Leafy Green Vegetables

Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron. They are extremely low in carbohydrates, making them excellent for keto. Other keto-friendly leafy greens include lettuce, arugula, escarole, and frisee.

Non-Starchy Vegetables

Some examples of keto-friendly non-starchy vegetables include zucchini, asparagus, cucumber, broccoli, cauliflower, and bell peppers. These vegetables are low in calories and carbohydrates but high in nutrients, including vitamin C and several minerals.

Lean Cuts of Meat

Meat is considered a staple on the keto diet. Lean cuts of meat, such as chicken, beef, pork, and lamb, are all keto-friendly. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals.

Fish

Fish is another keto-friendly food, particularly fatty fish like salmon and sardines. These types of fish are rich in B vitamins, potassium, and selenium, and they are also high in omega-3 fats, which have been linked to improved insulin sensitivity.

Eggs

Eggs are a versatile keto-friendly food. They are very low in carbohydrates and high in protein and healthy fats. Whole eggs are the best choice, as egg yolks are concentrated in vitamins and minerals.

Tips to get started on keto

The ketogenic diet is a high-fat, very low-carb eating plan that can be tough to start. Here are some tips to get started on keto:

• Start with "lazy keto", where you only count carbs.
• Understand the foods you can and can't eat. For example, meat and pure fats like butter and olive oil don't contain carbs, while beans are high in protein and carbohydrates.
• Clear out your fridge and pantry of forbidden foods to avoid temptation.
• Improve your cooking skills so you're less reliant on high-carb packaged foods. Find a few recipes that you like and use them regularly.
• Talk to your family and friends about your weight loss goals and how they can support you.
• Be aware of potential side effects like the "keto flu", which can include lethargy, mental fog, constipation, and diarrhoea.
• Increase your electrolytes to prevent or reduce unpleasant keto side effects.
• Recognise when keto might not be right for you, especially if you have existing dietary restrictions or medical conditions such as kidney disease or gout.
• Have a plan for after keto, as it's not intended to be a long-term diet.

How to set up a net carbs goal

The Lose It! app does support net carb tracking, but it is a Premium feature. Here is a step-by-step guide on how to set up a net carbs goal:

Setting a Net Carbohydrates Goal:

Firstly, you need to set up a net carbs goal on the Lose It! app. This is a premium feature and will allow you to track your net carbs.

Viewing Your Net Carbs:

You can view your net carbs in two different places in the app. One way is to switch your Log screen view to display all foods and meals in any macronutrient that you have a goal set for. To do this, tap on the down arrow next to Calories at the top of the Log screen, and then select Net Carbohydrates. This will show the grams of net carbs for each food and meal, allowing you to track your net carbs in real-time.

Another way to view your net carbs is by using the Goals tab. Select Goals and then Net Carbohydrates to view a graph of your net carbs per day. You can also choose to view different lengths of time by selecting a time period above the graph. This is a good way to view trends in your net carbs intake over time.

Tracking Your Net Carbs:

Once you have a net carbs goal set up, the goal will fill in with information based on what you've logged. You don't need to do anything besides log your meals as you normally would. The app will automatically calculate the net carbs for each food and meal, and you can view this information in the two ways described above.

Frequently asked questions