Final Thoughts And Helpful Keto Resources
No matter what carb and calorie tracking app you choose, I hope you now know how to utilize these calorie tracking tools to make the most out of your efforts on a keto diet.
Its extremely beneficial to keep a log of what you are eating, especially in the first 2 months that you start. In fact, a 2011 meta-analysis of 22 studies on self-monitoring found that all of the 15 studies that focused on dietary self-monitoring found significant associations between self-monitoring and weight loss. In other words, tracking your calories is a great way to boost your results.
Personally, Ive been logging my food for years now, and it has helped me reach my goals more quickly and easily. Tracking my food intake also helps me understand what I need more of in my diet so that I can be as healthy as possible.
And since I eat almost the same thing every day, logging what I eat has become super simple because the apps now have my favorite recipes and most frequent foods ready to be selected without me having to search for them every time.
Cronometer, Carb Manager, and MyFitnessPal have their pros and cons, but one is not beyond a reasonable doubt better than the other. Each app will give you the functionality that you need to track your calories successfully and get the most out of your ketogenic diet. The calorie tracking app that you choose is up to you and your personal preference.
- Our 14-day Meal Plan One month of keto meals mapped out for you
What About Dairy On Keto
If youre someone who likes cheese, the good news is that you can enjoy it on keto, as long as you choose the right kinds and you practice portion control.
Youll notice dairy towards the bottom of the pyramid and thats also done for good reason: dairy is not something you want to load up on.
In the case of milk, theres close to 13g of carbs in just one glass alone.
But consuming dairy can help you reach your fat and protein goals for the day so its not necessarily bad when eaten in moderation.
How To Measure Ketosis
One of the wonderful things about following the keto diet is that there are several biomarkers you can use to track and monitor your progress. These ketone bodies are produced as a byproduct of being in nutritional ketosis. The three most common ways of measuring ketones are:
- urine acetoacetate
Below well cover the basics and the pros and cons of each method.
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How To Read Ketone Strips
Pro Tip: Find the best time to use your strips Certain parts of the day, like in the early morning or after dinner were shown in a NIH study to have the highest and most reliably detectable levels of ketones
Top 7 Metrics To Track On A Ketogenic Diet
The most important action we can take is to define our goal and then craft a healthful, nutritious diet that will help us reach it. All thats left after that is to follow the path and track our results. Seeing the personal progress is something you must not miss. Perfect Ketos recommendation is to use Heads Up Health and have a blast with it. We strongly encourage everyone to read more on the Heads Up Health blog or better yet, sign up for a completely free trial.
Check back soon for another post from Dave Korsunsky about the advanced metrics that are best to track on a ketogenic diet, for all the biohackers out there! The next post will cover,
- Lab testing
- Glucose:ketone index
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Ways To Improve Accuracy
1. Stay seated for at least 5 minutes before measure blood glucose and try to refrain from intense exercise beforehand.
2. Be sure to clean the skin thoroughly and allow for enough time to properly dry.
3. Know the best time to test your levels.
Interpreting your results
In general, a score of 0.5-3 mmmol/L indicates an individual is in a state of ketosis, however this number may fluctuate from person to person.
On average, fasting blood glucose should be < 100 mg/Dl . After food consumption, blood glucose will rise. This number should be < 140 mg/dL within 2 hours of eating.
Blood glucose is usually giving in either mg/dL or mmol/L. To convert between mg/dL to mmol/L you simply divide by 18. If you would like to convert in the opposite direction simply multiply by 18.
To get more insight behind measuring blood ketones, be sure to check out Ketogneic.coms youtube where I go in depth on this process.
How Do I Tell If Im In Ketosis
To maintain ketosis, you need to stay consistent with your diet. Even a seemingly small mistake can disrupt ketosis and prevent you from enjoying the full benefits of a ketogenic diet. But some of us who are new to keto dieting are not always sure if were doing it right. So the most important question becomes
How do I tell if Im in ketosis?
The answer is ketones. When you eat a ketogenic diet, youll produce a measurable amount of ketones. So by measuring your level of ketones – you can definitely measure your level of ketosis!
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How To Get Into Ketosis
Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose as its main fuel source.
How can you get into ketosis quickly and stay there? Here are three things to know:
How Much Protein Should You Eat On A Ketogenic Diet
A rough guide for protein is to consume 0.8 and 1.2g of protein per lb of lean muscle.
Protein is often skipped over on a Keto diet because theres so much focus on fats and carbs. But protein is highly important:
- Protein keeps you satiated so you dont get hungry as often.
- Protein builds muscles, which can help you avoid injuries as well as burn calories.
- Protein is also very easy to find on Keto . And if youre vegetarian and Keto, then try pea protein or hemp protein so you dont have to go with soy for every meal.
How do you find your lean muscle mass?
Take your total weight in pounds and multiply it by your body fat percentage . This result is your body fat in lbs.
Subtract that result from your total weight, and the answer is your lean body mass.
For example you weigh 150 lbs with a body fat percentage of 20%. Your body fat in lbs is equal to 150 lbs x .20 = 30 lbs of body fat. Subtract 30 lbs from your total weight of 150 lbs and your lean body mass equals 120 lbs.
And your protein allowance on Keto?
Just multiply your lean body mass by 0.8 to get your daily protein allowance in grams. If youre looking to build more muscle or youre very active, then use 1 or 1.2 instead as your protein ratio.
For example, your 120 lbs of lean body mass multiplied by 0.8 = 96 grams of protein per day.
Protein is highly important on a ketogenic diet. Eat between 0.8 and 1.2g of protein per lb of lean muscle that you have.
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Health Benefits Of The Keto Diet
If there are so many side effects, does it make any sense to start a keto diet? The answer is simple: yes! The ketogenic diet has multiple health benefits that are not necessarily associated with weight loss.
First of all, eating a lot of fats means that it’s easier for you to feel full. You don’t need to starve yourself to lose weight!
Another benefit of the keto diet is that you’ll probably watch closer your fat intake. As a consequence, you’re likely to improve your cholesterol levels, as you’ll be picking unsaturated fats over trans or saturated fats.
What is more, this diet is recommended if you have type 2 diabetes, as it lowers blood sugar and insulin levels. In this case, though, make sure to consult your dietitian before you start a keto diet!
How To Measure Ketosis With Breath Acetone Keyto
Keyto is our proprietary Ketone Breath sensor thats as portable as a vape pen and measures acetone released through your breath to determine your level of ketosis. Acetone in your breath is produced as a byproduct of using ketones for energy, giving you an additional biomarker to track your progress thats non-invasive. The breath analyzer will show you your Keyto level, which gives you rapid feedback on how youre doing and how much fat you are burning. The device is connected to our Keyto app that gives you advice on what to do and what to eat based on your Keyto level. All you have to do is to blow into Keyto to get your results no painful and expensive blood tests or messy urine strips! Aim for a Keyto level of at least 4-5 for optimum ketosis.
How Keyto works
The Keyto offers:
- Instant & accurate breath acetone readings
- Easily accessible actionable insights in your app dashboard
- Personalized meal plans
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Why You Should Test For Ketones
There are many ways to track progress towards a goal.
If youre on a diet, this may involve weighing yourself weekly or measuring body composition. If youre training for an event, maybe you keep track of your pace or how much weight you can lift. Some people might want to analyze their stress or sleep levels, using biomarkers like heart rate variability to get a sense of their daily fluctuations in recovery status. If you make a big lifestyle change, feedback is crucial to assess progress toward your goal and modify if necessary.
One big lifestyle change thats becoming popular is practice of ketosisthe physiological state where ketone bodies are elevated in the blood.
Ketosis can be achieved in two ways.
Most often, ketosis is achieved by eating a low-carb ketogenic diet, but it can also be induced by ingesting exogenous ketone supplements or ketone precursors like MCT oil and MCT oil powders.
Ketosis is so popular because it is thought that the shift towards burning fat for fuel that is part of this diet is preferential compared to burning carbohydrates and glucose that allows for both fat loss and improvements in the lipid panel-cholesterol and triglyceride concentrations in the blood. Shilpa2018 Other benefits may come from improved mental clarity, better endurance performance, or reduced inflammation.
Many who go keto eventually choose to measure their ketones. There are several reasons why measuring ketones can be beneficial.
Increased Thirst And Dry Mouth
When shifting to a ketogenic state, thirst typically increases. The body uses up excess glycogen and increases the need for urination. Checking how thirsty you are is very inaccurate if you want to find out if youre in ketosis.
As insulin levels decrease while following a ketogenic diet, the body starts expelling excess sodium and water. To balance electrolytes, its recommended to add 2-4 grams of sodium per day to your diet when following an extremely low-carb plan.
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How To: 3 Easy Ways To Measure Ketones
A very important part of success with the keto diet is keeping track of your progress. While you should make an effort to monitor your diet and macros, monitoring your ketones is also crucial. Why? Because knowing your keto level allows you to understand if youre burning fat as fuel and can also help you uncover hidden sugar and carbs in the food you eat.
How Do I Eat All Of The Fat That The Keto Calculator Recommends
When you are first starting the keto diet, eating so much fat may seem like a daunting task.
How are you supposed to consume all of that fat and enjoy it at the same time? By knowing what keto-friendly options are available to you.
Here are some high-fat keto foods that you can eat to meet your fat needs:
- Fatty Fish
For more high fat and/or high protein keto meal and snack ideas, check out our keto recipes.
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The Best Breath Ketone Meter
A breath ketone meter monitors ketosis by measuring the levels of acetone on the breath. Breath ketone meters arent quite as accurate as a blood ketone meter.
But breath ketone meters are the next best thing if youre not keen on pricking your finger all the time.
Weve checked a few out, and many simply are not up to scratch, so were not going to bother with those, but we can recommend one that is a pioneer in the market called the Ketonix.
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Blood Testing For Bhb
First, a short primer on beta-hydroxybutyrate, or BHB for short. BHB is considered to be one of the three physiological ketone bodies that are produced by the body and burned by our cells for energy.
BHB is produced in several steps. In a fasted or carbohydrate-restricted state, our body breaks down free-fatty acids and ships them off to the liver. Here, FFAs are turned into acetyl-CoA and then condense to form another ketone body known as acetoacetate . Acetoacetate is chemically reduced in the liver by enzymes to produce BHB. BHB then exits the liver and can travel through our circulation.
This is why we can measure BHB in the blood.
Why measure BHB?
Blood ketone levels BHB are the best and most accurate measure of ketosis since it measures BHB, the ketone body found at the highest levels in the blood.
Blood BHB is the preferred measure of ketosis because blood levels accurately represent what our body will be using. This is in contrast to other methods discussed below, which measure ketones that we are excreting.
How is BHB measured in the blood? It involves using a blood glucose or blood ketone meterwhat you measure is dependent on the type of strip you insert. Many monitors available allow you to enter blood glucose test strips or blood ketone test strips. Some blood glucose meters can measure ketones, while some are glucose-only .
To take the measurement, follow these steps:
Heres a video demo of the process, with our co-founder and COO, Michael Brandt.
How Many Net Carbs On Keto Should I Be Aiming For
On the standard ketogenic diet, you might eat as few as 20 grams of net carbs per day, or 5-10% of your total calorie intake. However, the right number of net carbs really depends on you.
Some people can eat slightly more carbs and stay in ketosis. Others need to stay on the lower end of the spectrum. Here are three examples:
- Youre highly active: Lets say you exercise three to four times per week, and youre in the gym for about an hour. Youre more likely to burn through your glycogen stores and stay in ketosis. You might notice improvements in your workouts when you bump up your carb intake.
- Youre pretty sedentary: You spend most of your day sitting down at a desk or in the car, and you want to lose some body fat. Keep your net carb intake on the lower end, around 5% of your total calories.
- Youre feeling tired: Other people feel more energized and sleep better when they bump their net carb intake up to 6% of their total calories, a style of eating also known as modified keto. If youre dealing with poor sleep and fatigue that just wont quit, your body might be asking for more carbs.
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