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
Episode 15 – How to Control Your Appetite: Understanding the Psychology of Eating with Keto Carole
In this podcast, Dave Korsunsky, founder of Heads Up Health talks with Carole Freeman (also known in the ketogenic world as "Keto Carole") about understanding how to control your appetite better. Carole is a Certified Nutritionist with a dual Masters of Science in...
Episode 14 – Hacking Performance and Health with Shawn Wells: On Smart Drugs, Microdosing, Nootropics and More
In this podcast, Dave Korsunsky, founder of Heads Up Health, talks to Shawn Wells about hacking performance. Dubbed the "World's Greatest Formulator" by Dr. Jacob Wilson, Shawn Wells is the CEO of Zone Halo Research, a consulting group for supplement formulations and...
Episode 13 – Understanding Human Longevity with Jason Prall
The Human Longevity Project is not just a film series. It’s a wake-up call to those suffering from chronic illness and those who believe the eventual onset of chronic disease is unavoidable. By studying other cultures, and the elders in the communities of remote...
Low-carb Lab Testing — Part 8: The Coronary Artery Calcium Test – A Better Way to Evaluate Cardiovascular Health
What is the CAC test and why should you care? If you’ve been following a low-carb or ketogenic diet for a while, there’s a chance your cholesterol has gone up. And not just your HDL, but also your LDL—the so-called “bad cholesterol” (even though that’s a total...
Episode 12 – Personalized Nutrition Based On Your Gut Microbiome: Interview with Dr. Stephen Barrie from Viome
Fix your gut, fix your health. That is the sentiment that Dr. Stephen Barrie espouses in his work as a founding pioneer in the gut microbiome field for the last 35 years. His most recent work in developing Viome provides personalized nutrition recommendations based on...
Episode 11 – Keto on the Road: Long Haul Driver Ginny Shelby’s Health Transformation
Ginny Shelby is now a retired long-haul truck driver who experienced a complete health transformation after teaching herself to eat keto on the road, from the cab of her semi-truck! Listen as Dave Korsunsky talks with Ginny about how she was able to manage keto on the...
Episode 10 – Heart Rate Variability Training Basics with Jason Moore from Elite HRV
Have you considered tracking heart rate variability to improve your health, or to train smarter? In this podcast, Dave Korsunsky sits down with Jason Moore, Founder of Elite HRV to talk about the basics of heart rate variability training on how anyone can apply this...
Episode 9 – The Ketogenic Diet and Traumatic Brain Injury: Cavin Balaster’s Story of Recovery
Cavin Balaster's story is an inspiration to all that know and follow him. After falling off a two-story building in 2011 and nearly dying, Cavin used functional medicine to aid his recovery from his resulting traumatic brain injury. In this podcast learn how Cavin...
Measuring Ketones: The Difference Between Testing Breath and Blood
The ketogenic diet has been demonstrated to have a wide variety of benefits spanning multiple populations including the treatment of epilepsy, type-2 diabetes, neurological disorders, weight loss, endurance performance and even certain types of cancer treatments...
Episode 8 – Health is a Mosaic: How to Read Blood Test Results When Eating Keto or Low Carb – with Amy Berger
Join Dave Korsunsky as he interviews Amy Berger of Tuit Nutrition on how to read blood test results as part of your low-carb ketogenic lifestyle. Amy breaks down all the important facts on how to read blood test results, which ones to keep an eye on and how to...
Stay Up To Date With Our Latest Updates & Special Offers
Product
