Tracking Carbs On Keto: A Guide To Staying On Course

The keto diet is a high-fat, low-carb diet that can be challenging to follow. One of the biggest challenges is counting carbs and keeping track of macronutrients. However, there are several apps that can help with this, such as Carb Manager, KetoDiet, Senza, MyFitnessPal, Cronometer, and Stupid Simple Keto. These apps allow users to log meals, track calories, and monitor their intake of carbs, proteins, and fats. Some apps also offer additional features such as grocery lists, keto recipes, and weight loss goals. While these apps can be helpful, they may not work for everyone, and it is important to find a system that suits one's lifestyle and needs.

Use a calorie-tracking app like MyFitnessPal or Carb Manager

Calorie-tracking apps like MyFitnessPal and Carb Manager are a great way to keep track of your carb intake when on a keto diet. These apps provide an easy way to count your daily calorie and macronutrient intake, and can be used to see almost exactly what you are putting into your body.

MyFitnessPal is one of the most popular calorie-tracking apps and is free to use. The app has a massive food database, allowing you to find almost any food or keto recipe. It also has a social aspect, allowing you to connect with friends and share progress. However, as anyone who uses the app can submit items to the database, it can be difficult to know which food item to choose. The free version of the app also does not track net carbs, only total carbohydrates and fibre, which can make it more tedious for keto dieters to use.

Carb Manager is another highly-rated app that is tailored specifically for anyone tracking net carbs, making it a great choice for keto dieters. The app has a database of over a million foods and offers more than 350,000 low-carb recipes. It also allows you to track body measurements, weight, and exercise. However, some users have noted inaccuracies in the macronutrient information for certain foods.

While these apps can be extremely useful, it's important to note that not all calorie-tracking apps are created equal, and it may take some time to find the right one for your needs.

Calculate net carbs by subtracting dietary fibre from total carbs

To calculate net carbs, you need to subtract the amount of dietary fibre from the total number of carbohydrates. This is because fibre is a type of carbohydrate that the body cannot digest.

To calculate net carbs in whole foods, you can simply subtract the fibre from the total number of carbs. For example, if a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre, then the net carbs are 3.6 grams (17.1 grams – 13.5 grams = 3.6 grams).

However, calculating net carbs in processed foods is a little more complicated. This is because processed foods often contain sugar alcohols, which are only partially absorbed by the body. To calculate net carbs in processed foods, you can subtract half of the sugar alcohols from the total number of carbs listed on the nutrition label. Erythritol is an exception to this rule, as it is not absorbed by the body at all, so you can subtract the total amount of erythritol from the total number of carbs.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total number of carbohydrates listed on nutrition labels.

Keep a food journal to record what you eat each day

Keeping a food journal is a great way to record what you eat each day. It is a simple yet effective way to keep track of your food intake and ensure you are adhering to the keto diet.

A food journal can be as simple as a notebook where you jot down everything you eat throughout the day. It is a good idea to record your meals in the moment, as this ensures accuracy and helps you stay accountable. Additionally, it can help you identify patterns in your eating habits and make adjustments as needed. For example, you may notice that certain times of day or experiences make you more likely to stray from your keto diet. This awareness can help you prepare and make healthier choices in the future.

If you prefer digital solutions, there are also many smartphone apps available for food journaling. These apps often come with additional features, such as calorie and macronutrient tracking, recipe suggestions, and synchronisation with other devices and apps. Some popular options include MyFitnessPal, Cronometer, Carb Manager, and KetoDiet. These apps can make it easier to log your meals and provide valuable insights into your dietary habits.

Whether you choose a traditional food journal or a digital app, the key is to find a method that works for you and helps you stay on track with your keto diet.

Eat the same meals every day to make tracking easier

Eating the same meals every day is a great way to make tracking your carb intake easier. By doing this, you won't have to spend time figuring out how many calories and macros to log for a variety of meals and snacks.

For example, if you always start your day with an egg frittata for breakfast, you can easily track your intake in a few seconds. You can also make equal swaps for your veggies and protein on different days, which will allow you to track your intake quickly.

Another benefit of eating the same meals every day is that you will become a pro at tracking those staple foods over time. This is because you will be using the same ingredients repeatedly and will eventually memorise the macros.

Additionally, by eating the same meals, you can stock your kitchen with the same keto-friendly foods that you are used to. This will help you stay on track with your diet and make it easier to track your intake, as you will be familiar with the nutritional information of these foods.

However, it is important to note that some people may find eating the same meals every day boring. Therefore, it is essential to mix things up occasionally to maintain variety in your diet and ensure you are getting a range of nutrients.

Use a food scale to accurately weigh your food portions

To accurately weigh your food portions, you should use a food scale. This is one of the best ways to track what you are eating, as it provides accurate information about the types and amounts of food you are consuming.

When looking for a food scale to buy, it is important to look for a digital scale that can measure to the gram. Some desirable features include a stainless steel surface, a backlit screen, and a pull-out keypad.

Using a food scale in conjunction with a calorie-tracking app will ensure you have all the information you need to monitor your food intake and stay within your desired macronutrient ratios. While it may be tedious to input every ingredient, over time it will become easier as you build a database of commonly consumed foods.

Additionally, tracking your food intake in advance can help you stay on track and save time. By planning your meals and counting your calories and macros ahead of time, you are more likely to stick to your goals and maintain consistency.

Although it may be challenging at first, using a food scale to weigh your food portions is a valuable tool for achieving success on the keto diet.

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