If your goal for beginning the keto diet is to lose weight, trying to learn the ins and outs of your new diet can be a struggle. Add in all the numbers and ratios, and it can be a bit overwhelming at first. Fortunately, there’s good news – you can simplify the process to make it more easy, convenient and intuitive with a keto food tracker.
However with the keto diet, tracking your macronutrients (i.e. carbs, protein, fat) is critical – especially in the beginning – to ensure you stay in ketosis (when your body uses fat as fuel instead of carbs) and ultimately ensure your success.
Consistently Monitor Your Food Intake in a Keto Food Tracker
Let’s face it, if something isn’t easy and quick, we aren’t likely to stick with it. That’s why for keto diet followers, convenience and consistency are key. If you aren’t tracking what you are eating, you are likely to drift off course and fall out of ketosis.
The best way to combat this is to use a convenient app that allows you to easily enter your food intake whenever and wherever you are. Fortunately, the tech-driven world we live in means there is a variety of free (or close to free) keto food tracker apps to choose from. We recommend apps like MyFitnessPal, Cronometer and MyMacros+ to track your daily food intake and ensure you are adhering to your daily goals.
When you start out, calculate your target protein, fat, carb and calorie goals by using a macronutrient calculator designed for ketogenic diets. (You can find a list of calculators as the bottom of this blog. Note: If using a keto food tracker such as Cronometer, the keto calculator is built-in.) Once you have your target numbers, simply enter them into the app. This will allow you to track your day-to-day progress against those numbers.
Still not sure how you are going to have time to enter those details as you go? Try entering your meals in advance to help you plan your day and ensure you are not over-consuming in any area of your ratios. This will not only help you stay on course but will simplify the process of trying to remember to enter what you ate during the day. If you need to deviate from the plan, you can easily update it.
Identify Macros You are Over or Under Consuming with a Macros Tracker
By monitoring the ratio of your fats, proteins and carbs (keto macro ratio), you can ensure you are successfully staying in ketosis. Although this may sound daunting, all of the keto food tracker apps noted above allow you to easily track your keto macronutrient ratios and see where you stand against those ratios.
Once you see where you are falling short or consuming too much, you can adjust your diet to get the right mix. This takes a bit of work upfront, but it’s an important step in helping you achieve the right balance for ketosis. Once the ratios are entered, you’ll be able to easily see where you stand. It won’t take long for you to reach the point where eating to your target macronutrients is intuitive. Additionally, as you become more advanced with the ketogenic diet, you can adjust your macros based upon your progress to best suit your specific body and health goals.
Get a Holistic View of Your Keto Journey
The keto food tracking apps give you a good start for tracking your macros, but you will want a more comprehensive view of how your ketogenicdiet is impacting your overall health and success. This allows you to monitor other key areas impacted by the keto diet, such as your blood glucose, blood ketones, blood pressure, weight, measurements, HbA1c, insulin levels, etc. Based on this information, you can adjust your macros and diet to account for the most critical areas of your overall health.
With Heads Up, you simply enter the food you’ve eaten into your keto food tracker. The trackers mentioned link directly with your Heads Up account, and the calculations for your ketogenic ratio are done for you. You’ll not only know at a glance if you are on track, but you will also be able to compare those levels side-by-side with your ketone and glucose levels, weight loss, measurements, lab numbers and more.
We hope these three tips will help you closely monitor your food intake, keto levels and track your success with ease. If you are interested in making your keto diet journey easier and more meaningful, you can get started with Heads Up for free using the button to the right. We’ll give you the tools to track all your data and make it simple in the process!
Try a Keto Food Tracker for Free
The Science of Saunas: 10 Proven Clinical Health Benefits
Heat therapies have long been used for healing and wellness, dating all the way back to the ancient Greeks, Romans, and Mayans. The sauna is simply a small or large room designed specifically to help you sweat, and the science is in: modern medicine has proven the clinical health benefits. Ready to get your sweat on?
18 Extraordinary Health Benefits of Cryotherapy
Cold therapies, whether in an air chamber or a submersion tank, use the application of extreme cold to activate the body’s natural healing powers. Cold water submersion (or cold plunge) is the practice of entering an ice bath, typically for 15 to 20 minutes at 50 degrees Fahrenheit.
11 Remarkable Health Benefits of Fasting
Fasting vs. Starvation Many people mistake the practice of fasting with starvation, especially in the United States where food abundance and the idea of being hungry is perceived as a negative state (or altogether inhumane, something only happening to the ‘less...
How to Piece Together the Puzzle of Chronic Illnesses Like Mold and Lyme Exposure with Shawn Bean
Shawn Bean is a Clinical Nutritionist who has a mind for putting the puzzles pieces of complex cases, like mold and Lyme, together. His unique ability to see the big picture and link symptoms to genetic expression is forward-thinking. Moving away from a specialist...
Top 11 Genes for Keto Diet Success
Setting Yourself up for Success Whether you're ready to dive into the ketogenic diet for the first time, or you've tried it in the past and didn't achieve the results you'd hoped, this article is for you! Using your genes for your methylation status, digestion and to...
Which Keto Tracker App is Right for You?
The ketogenic diet has gone mainstream, and with it, so have the number of apps available to efficiently track your progress. But finding the right keto tracker app can get complicated and confusing quickly. There are big differences between free tracking apps with...
Keto diet, HRV, and tracking bodybuilding recovery with Thomas DeLauer
Having grown up an athlete, Thomas DeLauer quickly found that without the intense exercise, his then-current way of eating lead him to gain 100 pounds. Deciding that he wanted a different life, he was introduced to the keto diet though forward-thinking physicians and...
Biostrap – Tracking Rest and Recovery
After losing 80 pounds in two years, Sameer Sontakey of Biostrap refound health and sparked his interest in bringing a product to the market that allows the everyday user as well as sports athletes to track their rest and...
Dr. Darren Schmidt – Optimizing Your Health with Nutritional Healing
If you’ve been diagnosed with a chronic disease and have come up short on getting to the root cause with conventional medicine, then perhaps you’re looking in the wrong place. Conventional medicine is great for acute injuries and infections, however, we must not...
Talking Adrenal Fatigue and Circadian Rhythm with Dr. Joel Rosen
After realizing he was suffering from adrenal fatigue and finding a serious lack of practical, understandable, and legitimate information out there, Dr. Joel Rosen found his way to recovery and decided to help others who were...
Stay Up To Date With Our Latest Updates & Special Offers
Heads Up Health
