Tracking Carbs On Keto: What You Need To Know

The ketogenic diet is a very low-carb, high-fat diet that is notoriously difficult to follow. It involves tracking your macronutrients (macros)—the grams of carbs, fats, and protein you're consuming daily—and can be time-consuming and tedious. However, technology has made this process easier and more accessible. There are now many apps that can help you track your carb intake and stay on top of your keto diet goals. This paragraph aims to introduce the topic of carb tracking on keto and highlight the importance of this process for achieving success on an ultra-low-carb diet.

Tracking net carbs

There are several apps available to help you track net carbs on keto. Here are some popular options:

Carb Manager is a comprehensive and user-friendly app that counts net and total carbs. It allows you to log meals, create shopping lists, track body measurements, weight, and exercise, and provides detailed nutrition information. Carb Manager has a database of over a million foods and 350,000 low-carb recipes. It also integrates with other apps and devices like FitBit and Garmin.

KetoDiet and KetoDiet Basic are two apps created by the author of "The KetoDiet Cookbook." They offer recipe and restaurant suggestions and help you log the nutritional info of over a million foods. These apps also provide subscribers with advice and resources straight from the KetoDiet Blog.

MyFitnessPal is one of the most popular calorie-tracking apps. While the free version doesn't track net carbs, the app is user-friendly and has a massive food database. It also allows you to track packaged foods with barcodes and import recipes from your favourite keto recipe websites.

Cronometer is a highly accurate tracking app that allows you to track net carbs, micronutrients, and macronutrients. It has a curated food database with detailed information, including micronutrients and amino acids. Cronometer also offers multiple keto calculator settings and allows you to change macronutrient and micronutrient goals.

Keto.app lets you personalize your macro goals and provides suggestions to help you hit your daily targets. You can track meals with the barcode scanner, create grocery lists, and sort logged data by macro count.

These apps can help you stay on track with your keto diet and ensure you're getting accurate information about the net carbs you're consuming.

Using a keto-friendly app

When it comes to tracking your keto diet, there are many apps available to help you stay on course. Here's a detailed guide on using a keto-friendly app to monitor your carb and macronutrient intake:

Choosing a Keto App

Firstly, you'll want to select a keto-friendly app that suits your needs. Popular options include Carb Manager, Senza, Total Keto Diet, Keto.app, MyFitnessPal, Keto Diet Recipes, and MyMacros+. These apps offer various features, from tracking macros and net carbs to providing recipes and community support. Some apps are free, while others offer in-app purchases or subscriptions for additional features.

Setting Up Your App

Once you've chosen your app, it's time to set up your account and personalise your profile. This may include entering your weight, height, activity level, and weight goals. You can also set your macronutrient ratios and calorie goals. Some apps allow you to select from pre-set keto diet plans, while others let you customise your macros manually.

Tracking Your Meals

The primary function of keto apps is to help you track your meals and stay within your carb limits. Most apps offer a food database or the ability to scan barcodes to log your meals quickly. You can also create custom meals or import recipes from websites. Be sure to log all your meals and snacks accurately for the best results.

Tracking Other Metrics

In addition to tracking carbs and macros, many keto apps allow you to monitor other aspects of your diet and health. This includes tracking weight, exercise, calories, water intake, ketone levels, insulin levels, and blood sugar levels. Some apps also offer community features, such as forums, challenges, and the ability to connect with friends.

Analysing Your Progress

Keto apps often provide progress reports and visual graphs to help you analyse your progress over time. You can use these tools to identify trends, see what's working, and make adjustments to your diet and lifestyle. Some apps also offer predictions and projections based on your current data.

Staying Motivated

Sticking to a keto diet can be challenging, but keto apps can help keep you motivated. Many apps provide educational articles, tips, and recipes to support your keto journey. They may also offer monthly challenges, allowing you to join a community of people with similar goals. Some apps even integrate with fitness devices and ketone monitors for a more comprehensive view of your health.

Premium Features

While many keto apps are free, some offer premium features through in-app purchases or subscriptions. Premium features may include access to exclusive recipes, advanced reports and analytics, customisation options, and personalised recommendations. Consider whether these additional features would benefit your keto journey and if they're worth the cost.

Tracking macros

Tracking your macronutrients, or macros, is essential for staying on course with the keto diet. This involves calculating and recording your daily intake of grams of carbs, fats, and protein. While this can be challenging, several apps can help streamline the process.

One popular option is Carb Manager, which has a database of over a million foods and allows you to track body measurements, weight, and exercise. It also integrates with other apps and devices, such as FitBit and Garmin, for a seamless experience. The basic version is free, but premium services cost $40 annually.

Another fan-favourite is the KetoDiet app, which offers recipe and restaurant suggestions, nutritional information for over a million foods, and educational resources for beginners.

For those who want to track their macros in more detail, Cronometer breaks down your intake of nutrients, micronutrients, supplements, exercise, metabolism, and more. It also pairs with the BioSense breath monitor and activity trackers like Fitbit and Garmin.

If you're looking for a more mainstream option, MyFitnessPal is a great choice. It's one of the most recommended calorie-tracking apps due to its user-friendliness and free access. While the free version doesn't track net carbs, it does provide a breakdown of important nutrients like carbs, fat, protein, and sodium.

For those who prefer a more old-school approach, a designated food journal or a DIY spreadsheet can help you stay on track. This low-tech method can be just as effective as using an app, especially if you eat similar meals regularly and can memorise the macros over time.

Regardless of the method you choose, tracking your macros is crucial for achieving and maintaining ketosis while on the keto diet.

Tracking calories

The keto diet is restrictive, with 60 to 80 percent of daily calories coming from fat, 20 percent from protein, and just 10 percent from carbohydrates. This delicate balance can be challenging to maintain, but technology can help. Calorie-tracking apps provide an easy way to monitor your daily calorie and macronutrient intake, and they can be especially useful when transitioning to the keto diet.

• Use a calorie-tracking app: There are several apps designed specifically for keto, such as Carb Manager, KetoDiet, Senza, and Stupid Simple Keto. These apps can help you track net and total carbs, log meals, create grocery lists, and provide keto-friendly recipe suggestions.
• Personalize your macro goals: Apps like Keto.app allow you to personalize your macro goals and make suggestions to help you reach your daily targets. You can also track meals with a barcode scanner and sort logged data by macro count.
• Track your meals in advance: Planning your meals ahead of time can help you stay on track with your dietary goals and make it easier to log your food intake. This reduces the guesswork and helps you make healthier choices.
• Focus on one nutrient at a time: If tracking all your macros feels overwhelming, start by focusing on one nutrient, such as protein or carbs. This can make it easier to understand your food intake and make adjustments as needed.
• Keep a food journal: Food journaling can help you get a clear picture of everything you're eating and identify patterns in your diet. It's a good idea to journal in the moment rather than trying to recall everything at the end of the day.
• Eat consistent meals: Eating the same or similar meals every day can simplify the tracking process. You'll become familiar with the calorie and macro content of your staple meals, making it quicker to log your food intake.
• Use a spreadsheet: If apps aren't your thing, you can create a DIY spreadsheet or word document to track your calorie and macro intake. This low-tech approach can be just as effective as using an app.

Tracking fibre intake

Fibre is important for everyone, and it's entirely possible to get enough fibre on a keto diet. In fact, it's recommended to do so, as it can help to keep your gut healthy and happy.

The keto diet is often criticised for its lack of fibre, and it's true that a poorly planned keto diet can be deficient in fibre. However, there are plenty of high-fibre keto-friendly foods that can be included in your diet.

The US Department of Agriculture (USDA) recommends a daily fibre intake of 28-34g, depending on age and sex. On a keto diet, you can still meet this recommendation by including plenty of low-carb, high-fibre foods in your meals and snacks.

High-Fibre, Keto-Friendly Foods

When it comes to fibre on keto, it's best to start with natural fibre sources rich in nutrients like antioxidants and healthy fats. Here are some great options:

• Avocados: 7g of fibre and 2g of net carbs per 100g serving
• Blackberries: 5g of fibre and 10g of net carbs per 100g serving
• Blueberries: 2g of fibre and 13g of net carbs per 100g serving
• Coconut meat: 9g of fibre and 6g of net carbs per 100g serving
• Raspberries: 7g of fibre and 5g of net carbs per 100g serving
• Nuts and seeds: e.g. almonds (13g of fibre and 9g of net carbs per 100g serving), chia seeds (34g of fibre and 8g of net carbs per 100g serving), flax seeds (27g of fibre and 2g of net carbs per 100g serving)
• Low-carb vegetables: e.g. artichokes (5g of fibre and 6g of net carbs per 100g serving), broccoli (2g of fibre and 4g of net carbs per 100g serving), Brussels sprouts (4g of fibre and 5g of net carbs per 100g serving), cauliflower (2g of fibre and 3g of net carbs per 100g serving)

Understanding Fibre's Role in Keto

Including enough fibre in your keto diet has several benefits beyond just supporting digestive health:

• Satiety: Fibre helps to slow down the absorption of fat and delays gastric emptying, increasing feelings of fullness and reducing food intake, which is important for weight loss.
• Blood sugar control: Fibre isn't digested or absorbed by the body, so it can help keep blood sugar levels stable, which is especially beneficial for people with type 2 diabetes or those at risk of developing it.
• Constipation relief: Insoluble fibre from keto-friendly sources adds bulk to stools, helping to relieve constipation, which is a common issue at the start of a keto diet.
• Irritable bowel syndrome (IBS) relief: Soluble fibre can help reduce overall IBS symptoms by increasing anti-inflammatory short-chain fatty acids (SCFAs) in the gut.
• Improved gut health: SCFAs are good for gut lining integrity, the immune system, and reducing inflammation. They also feed beneficial gut bacteria, supporting a healthy microbiome, which is essential for a healthy metabolism.
• Reduced LDL cholesterol: Fibre may alter metabolites in gut bacteria, which can change the way the body processes cholesterol, leading to lower LDL levels and improved heart health.
• Keto flu relief: Fibre can help reduce some keto flu symptoms, such as fatigue, headaches, and nausea, by supporting better energy balance and reducing blood sugar swings.

The recommended daily fibre intake is 28g as part of a 2,000-calorie diet. However, individual needs may vary depending on your goals, nutritional needs, and tolerance for fibre. It's important to pay attention to how your body responds as you adjust your fibre intake, and consider consulting a dietitian or healthcare provider if needed.

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance, which is then broken down into anti-inflammatory SCFAs in the large intestine. Insoluble fibre does not dissolve in water and is beneficial for relieving constipation. Examples of keto-friendly insoluble fibre sources include green beans, okra, spinach, and coconut flour.

Tips for Getting Enough Fibre on Keto

• Focus on high-fibre, low-carb foods: Prioritise including a variety of high-fibre, low-carb foods in your meals and snacks to help you meet your fibre goals while staying within your carbohydrate limit.
• Consider a fibre supplement: If you're struggling to get enough fibre from your diet, a fibre supplement may be helpful. However, be sure to read labels carefully and choose a supplement without added sugars that won't disrupt ketosis.
• Stay hydrated: As you increase your fibre intake, be sure to drink plenty of water to avoid dehydration and constipation.
• Manage constipation: If you experience constipation on keto, in addition to increasing your fibre intake, stay well-hydrated and consider incorporating potassium-rich electrolytes into your diet.

By including a variety of high-fibre, low-carb foods in your keto diet, you can support your digestive health, improve overall wellness, and stay on track with your keto goals.

Frequently asked questions