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
Ketogenic Ratio Tracking
While a ketogenic diet may have gained a lot of popularity recently, it’s origin dates back to 1923, when Dr. Russell Wilder started using it at the Mayo Clinic for the treatment of pediatric epilepsy. At the time, pharmaceuticals were not available to treat epilepsy,...
Episode 24 – Using Biohacking Technology to Upgrade Your Mind and Body | Martin Tobias of Bulletproof Labs & Upgrade Labs
How can you use biohacking technology to upgrade your mind and body, your cognitive and physical performance? And how did a poker game, along with an interest in biohacking and meditation, lead to Martin Tobias becoming the CEO of both Bulletproof Labs and Upgrade...
Episode 23 – How Gillian Szollos Became Seizure Free with a Keto Diet for Epilepsy
Gillian Szollos had forgotten about her epilepsy. It had been 30 years since she'd been seizure free, and those memories had faded so much that her husband didn’t even know about them. But when the seizures returned suddenly -- full force -- she began medications to...
Episode 22 – Using Nutrigenomics to Achieve Optimal Health | Alex Swanson of Nutrition Genome
Knowing that an illness or disease runs in your family is one thing. But learning how to work with the genes that predispose you to it through a personal DNA test to achieve optimal health is the ultimate in biohacking. Alex Swanson, nutritionist and founder of...
Episode 21 – How Karen Parrott is Winning the Battle of Obesity by Being Data-Driven
How do you know if what you’re doing to improve your health is working? If you’re not tracking your changes, it’s nearly impossible to understand. Karen Parrott overcame her lifelong struggle with obesity through a low-carb diet using data-driven tracking. She...
Episode 20 – Biohacking Mental Illness Using Keto for Bipolar: How to Become Your Own Detective | Carrie Brown
Is biohacking mental illness even possible? In this podcast episode, learn how Carrie Brown became her own detective to heal her mind and body using her "seek the tweak" approach and how she used keto for bipolar to optimize her health and live her best life. Listen...
Episode 19 – The Case for Regenerative Farming & Nutrient Dense Food | Tyler Boggs of Heart2Heart Farms
Tyler Boggs and his wife Elizabeth own and operate Heart 2 Heart Farms and believe that sustainability in farming, while important, is not enough. Enter regenerative farming. After having retired from the military, they both set out to find a new path, wanting to get...
Episode 18: The Keto Doctor’s Intro to the Health Benefits of Cold Water Therapy – Quick Hits with Dr. John Limansky
Are we literally jumping into a freezing cold lake just for the health of it? Absolutely! Join Dave and Dr. John Limansky for this Quick Hits episode about the benefits of cold water therapy and how it can benefit you in reducing stress while costing you nothing. Be...
Episode 17 – A Keto Bodybuilder’s Guide to Tracking Health and Performance: Interview with Robert Sikes of Keto Savage
Most people know the ketogenic diet can help with weight loss, but did you know you can actually build muscle too? Is keto bodybuilding legit? Let us introduce you to Robert Sikes, AKA Keto Savage, a lifetime natural competitive keto bodybuilder. Using the ketogenic...
Episode 16 – The Terrain Ten Approach with Cancer Survivor and Thriver: Dr. Nasha Winters
Listen to Dr. Nasha Winters, a cancer survivor -- and thriver! -- talk about her work with cancer treatment and her program: The Terrain Ten. Dr. Nasha Winters' holistic approach emphasizes that a person is more than the sum of their diagnosis. It honors that how we...
Stay Up To Date With Our Latest Updates & Special Offers
Product
