Tracking Your Keto Diet: A Step-By-Step Guide To Success

Tracking your food intake on the keto diet is a great way to ensure you're staying on target with your calculated macros. There are several apps available to help you do this, such as Carb Manager, MyFitnessPal, Cronometer, Senza, Total Keto Diet, Keto.app, and MyMacros+. These apps allow you to track your macronutrients, or macros, and some also provide suitable recipes and nutritional information for a range of foods. Additionally, you can use a nutrition calculator like MyFitnessPal for a few weeks to identify foods you thought were keto-friendly but may be sabotaging your progress with hidden carbs and sugars.

Track your macros and true net carbohydrates

Tracking your macros and true net carbohydrates is essential for staying on course with your keto diet. It can be a challenging process, but several apps are available to help. These apps allow you to monitor your macronutrients and provide suitable recipes and nutritional information for various foods.

Choose a Keto App

Firstly, select a keto app that suits your needs and preferences. Popular options include Carb Manager, MyFitnessPal, Cronometer, Senza, Keto.app, and MyMacros+. These apps offer various features, such as food databases, recipe creation, net carb tracking, and community support. Some apps are free, while others offer additional features through subscriptions.

Set Up Your Profile

Once you've chosen your app, set up your profile by providing information such as your goals, height, weight, and activity level. This information will help the app calculate your daily calorie and macronutrient goals. Be sure to adjust your settings to track net carbs specifically.

Track Your Meals

Utilize the app's food database or barcode scanning feature to log your meals. Pay close attention to serving sizes and track your meals consistently. Calculate the net carbs for each food entry by subtracting the grams of fibre from the total grams of carbohydrates.

Monitor Your Progress

Most keto apps provide a daily breakdown of your nutrient intake, including net carbs. They may also offer progress tracking features, such as weight loss graphs or measurement tracking. This allows you to visualize your progress and make adjustments as needed.

Connect with the Community

Many keto apps have community features that allow you to connect with other keto dieters. You can share progress, exchange tips, and find support from like-minded individuals. This can be a valuable source of motivation and accountability.

Stay Consistent

Consistency is key when tracking your macros and net carbs. Log your meals regularly and try to be as accurate as possible. Over time, you'll develop a better understanding of portion sizes and the carb content of different foods. This knowledge will empower you to make informed choices that align with your keto diet goals.

Remember, tracking your macros and true net carbohydrates is a tool to help you stay on course with your keto diet. It may seem daunting at first, but with practice, it will become second nature. By combining consistent tracking with a supportive community, you'll be well on your way to achieving your keto diet goals.

Use a keto app to monitor your food intake

Using a keto app is a great way to monitor your food intake and ensure you are staying on track with your keto diet. Here are some of the best keto apps available to help you monitor your food intake:

Carb Manager

Carb Manager is a popular keto app that offers a wide range of features to help you monitor your food intake. It allows you to track your macros, net carbs, weight, exercise, calories, water intake, and intermittent fasting. The app also includes a large database of keto recipes, articles, forums, and a community to connect with other keto dieters. Carb Manager offers a premium version with additional features, such as advanced health metrics tracking and customised meal plans.

MyFitnessPal

MyFitnessPal is another well-known app that can be used for keto diet tracking. It has a massive food database, making it easy to find and track the foods you eat. However, the app does not track net carbs, so you will need to calculate them manually. MyFitnessPal also has a social aspect, allowing you to connect with friends and share progress. The app offers a premium version with additional features.

Cronometer

Cronometer is a keto app that focuses on accurate and precise tracking of macros and net carbs. It has a curated food database with detailed information on micronutrients and amino acids. The app also allows you to track micronutrients and set specific goals for various nutrients. Cronometer offers a gold subscription that includes additional features.

Keto.app

Keto.app is a keto diet app that offers meal-by-meal macros tracking and a searchable database of specific foods, drinks, and restaurant items. It also allows you to create custom meals and save them for later. The free version of the app limits you to adding only five food items, so you may need to invest in the paid version.

MyMacros+

MyMacros+ is a keto app that provides a food library with over 5 million items and nutritional information for all foods and meals. It also offers a subscription service that provides access to macro breakdowns, weekly summaries, and meal timers. The standard features are useful, but the barcode and nutritional scanner sometimes return no results.

Using any of these keto apps can help you monitor your food intake and ensure you are staying within your keto diet guidelines. They provide convenient tools for tracking macros, net carbs, and other relevant metrics to help you achieve your keto diet goals.

Calculate your net carbs

Net carbs are the number of carbohydrates that are absorbed by your body and used for energy production. They are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates.

The formula for calculating net carbs is:

> NET CARBS = TOTAL CARBS – FIBER – SUGAR ALCOHOLS & ALLULOSE

For example, a keto pancake with 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol, and 1 gram of allulose would have 1 gram of net carbohydrates.

The calculation would be: 13g – 9g – 2g – 1g = 1g.

The calculation for net carbs is important for those on the keto diet because it helps them stay within their daily carb limit. The keto diet recommends consuming fewer than 20 grams of net carbs per day to reach the fat-burning state of ketosis.

However, the number of net carbs can vary from person to person. Some may be able to consume up to 50 grams of net carbs and still enter ketosis, especially if they are more active.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using total carbohydrates listed on nutrition labels. Additionally, not all sugar alcohols are created equal, and they can affect individuals differently.

To calculate net carbs for a whole food, simply subtract the fibre from the total carbs. For processed foods, subtract half of the sugar alcohols from the total carbs, unless the only sugar alcohol present is erythritol, in which case you can subtract all of it.

Calculating net carbs can be a useful tool for those on the keto diet as it allows for the inclusion of nutritious, fibre-rich fruits and vegetables, as well as sweet-tasting foods that are technically "sugar-free".

Learn how to read nutrition labels

Reading nutrition labels is an essential part of healthy eating and can help you make the most of pre-packaged foods. Here's how to read nutrition labels when on a keto diet:

Check the Serving Size

The serving size is usually not the entire package. If the "Total Carbohydrates" are listed as 10 grams, that's accurate for one serving. If the amount in the package is four servings, the entire package contains 40 grams of total carbs. Understanding the serving size is shown on the label and how much you're likely to consume is crucial for making accurate food choices.

Don't Stress Over Calories

Calories don't matter as much on keto as long as the number isn't something astronomical.

Aim for High Numbers in Total Fat

Given keto's focus on high-fat, medium- to high-fat content foods are generally fine. However, watch out for trans fats unless they're from grass-fed animal or dairy products.

Keep Cholesterol Concerns at Bay

The consumption of red meat, cheese, eggs, butter, and bacon will result in higher cholesterol numbers on nutrition labels. However, cholesterol is misunderstood, and 75% of the cholesterol in your body is made by your liver, with your diet having little effect on cholesterol levels.

Prioritize Sodium

Sodium is a source of electrolytes, which can help alleviate the keto flu. Aim for about 3000-5000mg per day, and add some salt to your meals when possible.

Focus on Total Carbohydrates

Total carbs are arguably the most important part of the nutrition label for keto. Most keto eaters keep their carb count below 20-40g each day. There are two methods of counting carbs: total and net. Net carbs are calculated by subtracting dietary fibre and sugar alcohols from total carbs. Regardless of the method, keep your sugar intake as low as possible.

Pick Products with Moderate Protein

Since protein isn't the focus of keto, keep your intake moderate or in line with your macros.

Glance at Additional Nutrients

Near the bottom of the nutrition label, you'll see vitamins and minerals like Vitamin A, Vitamin C, Calcium, and Iron. Magnesium, Vitamin D, and Potassium are especially beneficial on keto, as they boost nutritional value and can reduce keto flu symptoms.

Ignore Daily Value Percentages

The assumed daily percentage breakdown is based on diet guidelines, not your own macros, so ignore these numbers and stick to your macros.

Never Ignore the Ingredients

Read this part of the label very carefully. Anything with sugar, honey, or syrup should be a red flag, and artificial sweeteners can sneak into your favourite products. Try to avoid or limit sucralose, aspartame, acesulfame potassium, neotame, saccharin, and advantame. Instead, opt for natural alternative sweeteners like stevia, monk fruit, Erythritol, or Xylitol. Also, look out for starchy fillers like corn, flour, oats, potato, quinoa, rice, soy, and wheat.

Understand the basics of the keto diet

The keto diet is a low-carb, high-fat diet that has been around since the 1920s. It was originally used to treat epilepsy and diabetes. Today, it is a popular weight-loss method.

The keto diet involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes very efficient at burning fat for energy.

There are several types of keto diets, but the standard ketogenic diet (SKD) is the most researched and recommended. It typically contains 70% fat, 20% protein, and only 10% carbs.

On the keto diet, you will be eating a lot of fatty foods, such as meat, fish, eggs, nuts, and healthy oils. You will also eat non-starchy and fibrous vegetables.

The keto diet is restrictive, and it is not suitable for everyone. It may be challenging to adjust to the sudden dietary changes, and there can be side effects such as "keto flu," which includes symptoms like stomach aches, diarrhea, and trouble sleeping.

It is important to speak to your doctor or a nutritionist before starting the keto diet to ensure it is safe and suitable for you. They can also help you come up with a tailored meal plan.

Frequently asked questions