To properly follow the ketogenic diet, a deficient intake of carbohydrate, moderate protein and high fat is recommended. I guess you might already know it. Otherwise, check out this post before you keep reading: what the heck is keto? (link)
Breaking down the average of macronutrients consumption on the ketogenic diet are :
- 70% fat from total daily calories
- 5% carbohydrate
- 25% protein.
For an average 2000-calorie diet, this percentage might translate to about 165 grams fat, 20 grams carbohydrate, and 75 grams protein.
BUT, HOW WOULD YOU KNOW HOW MUCH YOU’RE EATING?
It’s tough to keep track of it and even harder when you are just a beginner to the keto lifestyle. Still, to work, it is essential to monitor your daily consumption of macronutrients (link for the post: What is macro and micronutrients). For this reason, using a tracking app to monitor your food intake is highly recommended. Luckily, there are so many useful free apps on the internet.
I made a list of the apps I usually recommend to my clients and some of my opinions. Of course, the best would be to try them to find out which one is your favourite since the user experience can be very personal.
Available on many platforms and languages, the app allows users to track calories, monitor progress toward weight-management goals, and gain support from an online community. It is customizable to the user, meaning you can input your weight goal, activity level, weekly weight goal. It integrates with other apps or step-counting devices like Fitbit and Apple Watch, providing very accurate energy expenditure data.
Because it’s an enormous database, it can be confusing at the beginning to identify and add food and exercise. Over time, the app starts showing your typical fare, meal, and activity entries, making it a lot faster. However, it’s possible to use the barcode scanner in the app to add foods more easily.
MyFitnessPal has a free tier of service, plus a Premium membership, costing $9.99 per month or $49.99 per year.
Even tho MyfitnessPal is a more popular app, Cronometer has excellent free features free, and in my opinion, more accurate data. MyFitnessPal only shows macronutrients, whereas Cronometer shows both: macros and micros. It also has a way to show net carbs instead of total carbs, useful on a keto diet. The food details (size X nutrient X weight X calories) are more accurate than other apps. It is possible to sync with other apps or step-counting devices like Fitbit and Apple Watch as well.
The setting is very similar, meaning you can also input your information and goals. One down point is that Cronometer doesn’t group foods by a meal on the free version, and the database is not so big like MFP if you aren’t in North America.
Stupid Simple Keto
Like the other apps, it tracks your daily carbs and keeps you motivated to stay on your diet. You set up your carb limits, and by adding your intake, it subtracts from your limit and warns you when you’ve consumed too much. Available on iPhone, iPad, and Android, it is a free app.
Some features are similar, like the barcode reading and the macro breakdown. The app interface is amicable.
It is not so popular and caring for some complaints about underestimating micros. The FatSecret is still a perfect app, with features like the food diary, recipes, nutritional info based on foods and brands. You can record your exercise and calories burned, and it is available on iPhone, iPad, Android, BlackBerry and Windows.
It’s 100% free.
Using a food intake app, you can quickly learn about food, control your intake, track your weight loss progress, log your physical activities, and hydration. All of these helps you improve your choices, understand your habits, and increase your likelihood of reaching your goals!