Jo is the creative food photographer and stylist behind healthy eating blog, Modern Food Stories. Jo's a testament that once you find the right approach for you, you can overcome poor health through the healing power of food. She believes the secret to radiant health starts and ends with a healthy gut so all her recipes are grain, gluten and refined sugar free. Most are also dairy-free.

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Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care. Learn more
Basically, in the context of dieting, dieters can either jack up dietary protein to cover the increased carbohydrate requirements of dieting or simply eat slightly more carbohydrates to provide them directly. Both have the same end-result. 15-50 grams per day limits the body’s need to break down protein and will allow protein requirements to be set lower than a diet providing essentially zero carbohydrates per day.

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Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >

Hi April, Some people stick to the percentages for each meal, others just do it for the whole day. As long as you aren’t eating all your carbs for the day in one meal, in general it’s fine to just make the macros add up for the day and not necessarily at every meal. If you want to be precise, the only way to know is to enter what you are eating (with the amount) into a tracking tool so that you can get the nutrition info. If you are making low carb / keto recipes from Wholesome Yum, the nutrition info is provided on each recipe card. Hope this helps!

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Years ago I was on Atkins diet for 6 months. I lost weight but then I got acute kidney failure. Had to be hospitalised with iv therapy and careful blood monitoring. My bun ( blood urea nitrogen) and creatinine was abnormally high. An indicator of kidney function. I was taken off the Atkins diet. Since then my BUN has been high showing a permanent effect on kidney function. I was worried that the keto or low carb diet could put me in jeopardy. What do you think about appropriateness of the diets for me?. Now I am Pre diabetic and obese. I was not ten years ago when on the diet

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Reduced hunger. Many people experience a marked reduction in hunger on a keto diet. This may be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great when they eat just once or twice a day, and may automatically end up doing a form of intermittent fasting. This saves time and money, while also speeding up weight loss.

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Hey Myriam I am a 21 year old male and I would love to give ketosis a shot, but I am what people would call “skinnyfat.” My first question is, should I loose my fat first and then gain muscle mass? Mind you, my muscle mass in my chest and abdomen is fairly low, but my shoulders and arms are larger; so I just don’t want to look skin and bones after ketosis is over. Now If I have to gain mass first, would ketosis weight gain differ from normal calories in/out? What I mean is, would I gain more muscle mass from a caloric surplus during ketosis, or an average “clean bulk” diet. My idea of ketosis is that it uses fat as a fuel source(fat loss), but I’m not sure if one could build muscle on ketosis. So any recommendations on my macro-nutrient percentages for bulking? I apologize beforehand for the barrage of questions, thank you!
In this article, we will take a look at some of the most popular diet tracking apps of 2019, in particular, those that can be used to assist with the ketogenic diet. When you decide to start with keto, it can be tough to determine what exactly you need to eat, how much you can eat, and what macronutrients you are ingesting on a daily basis. This is particularly true since most people have lost in touch with their hunger cues. 

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When it comes to tracking macros, this is definitely one of the best apps out there. You’ll love it whether you wish to lose weight, get healthy, tone up, or try a new diet. No wonder it is the number one rated diet by Consumer Reports and PC Magazine’s Editor’s Choice Selection. It has also been featured in the New York Times, USA Today, Wall Street Journal, Marie Claire, CNET, NBC and more. 

To calculate your calorie needs, you need to enter your age, gender, height, weight and activity level which includes exercise and other physical activity. Finally, select your chosen stringency of the diet from the drop down: ketonic, moderate and liberal, with C/P/F representing the percentages of carbs, proteins and fats in the dietary mix. The ketogenic calculator will display the amount (in ounces or grams) and caloric equivalence of the carbs, proteins and fats (lipids) you need to consume per day. You should try to eat according to the macronutrients given and to spread your meals out during the day, but you should not be overly worried about getting the exact numbers each and every day and meal as small fluctuation should be OK as long as you are close to the estimate.

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The ketogenic diet, a.k.a. keto diet, is a high-fat, adequate-protein, low-carbohydrate nutritional regime that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if the carbohydrates in the diet are small in quantity the liver starts converting fat into fatty acids and ketone bodies which then pass into the brain to replace glucose as an energy source. The fastest way to reach ketosis is to fast, but fasting can only go on for so long while eating on a low-carb diet can go on for a long time without negative consequences, for most people (be sure to consult your physician).

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There are so many tricks, shortcuts, and gimmicks out there on achieving optimal ketosis – I’d suggest you don’t bother with any of that. Optimal ketosis can be accomplished through dietary nutrition alone (aka just eating food). You shouldn’t need a magic pill to do it. Just stay strict, remain vigilant, and be focused on recording what you eat (to make sure your carb and protein intake are correct).

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I’m new to Keto and still learning. This app is very user friendly & I instantly dropped 10 pounds. I really like all the features of this app & I look forward to calculating my macros before I eat something. I like that it tracks water & deducts a few carbs for exercise. I’d love to see exercise options include professions that are physically active like food service, retail work, nursing, construction, etc. It would be fun & encouraging to those of us who are on our feet literally all day at work.

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Hi Mellisa, I still recommend eating a variety of vegetables on a keto diet! You can include low carb berries as well. That being said, a multivitamin usually can’t hurt anything, so you definitely can if you feel like you are missing something. As always, I’m not a doctor and recommend consulting with your doctor for ultimate recommendations on these types of questions.

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Hey Myriam I am a 21 year old male and I would love to give ketosis a shot, but I am what people would call “skinnyfat.” My first question is, should I loose my fat first and then gain muscle mass? Mind you, my muscle mass in my chest and abdomen is fairly low, but my shoulders and arms are larger; so I just don’t want to look skin and bones after ketosis is over. Now If I have to gain mass first, would ketosis weight gain differ from normal calories in/out? What I mean is, would I gain more muscle mass from a caloric surplus during ketosis, or an average “clean bulk” diet. My idea of ketosis is that it uses fat as a fuel source(fat loss), but I’m not sure if one could build muscle on ketosis. So any recommendations on my macro-nutrient percentages for bulking? I apologize beforehand for the barrage of questions, thank you! 

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Patricia Daly is a fully qualified Nutritional Therapist (BA Hons, dipNT, mBANT, mNTOI). She is an experienced nutritional therapist and author, specialising in cancer care and the ketogenic diet in particular. She has worked with hundreds of cancer patients in Ireland and abroad, lectures at the Irish Institute of Nutrition and Health and is a well-regarded speaker at conferences and in cancer centres.

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.1There are scientifically-backed studies that show the advantage of a low-carb, ketogenic diet over a low-fat diet. One meta-analysis of low-carbohydrate diets showed a large advantage in weight loss. The New England Journal of Medicine study resulted in almost double the weight loss in a long-term study on ketone inducing diets.


The ketogenic diet has recently become very popular, and many food companies want to cash in by putting a “ketogenic” or “low carb” label on a new product. Be very cautious of special “keto” or “low-carb” products, such as pastas, chocolate bars, energy bars, protein powders, snack foods, cakes, cookies and other “low carb” or “ketogenic” treats. Read all labels carefully for natural low carb ingredients. The fewer ingredients the better.
It has regional versions and allows users to create their custom entries, meaning that if you live in Germany, most of the products that you can find in a German supermarket will already exist as entries on the German version of the app. It has an enormous database of virtually all basic food ingredients, and you can add a new product easily. As a bonus, you can create your own recipes, select the number of servings they make and add a single serving to your daily macros.

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just my 2 cents worth-and this applies to any diet that is based on the calorie in/calorie out thesis. I think either the calculation used for the bmr or the standard thinking that it takes a 3500 caloric deficit in order to lose a pound is flawed. I believe this because so many people cut calories, but do not see corresponding weight loss. my bmr at a sedentary rate is 1800 calories, theoretically, if I have a daily caloric deficit of 500 calories, I should then lose weight at the rate of 1Lb per week 500 X 7 days = 3500 caloric deficit…but it just does not happen….not for me or many other people-regardless of the weight loss plan they use.
After increasing water intake and replacing electrolytes, it should relieve most all symptoms of Keto Flu. For an average person that is starting a ketogenic diet, eating 20-30g of net carbs a day, the entire adaptation process will take about 4-5 days. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within one week. If you are experiencing any more keto flu symptoms, double check your electrolyte intake and adjust.
All you need to do is scan a product using its barcode. The app recognizes more than four million barcodes! An alternative is to type the name of the food item or the name of the brand in the app’s search bar. Then indicate the amount of the food product that you’ve consumed. The app will show you a breakdown of the foodstuffs you ate including the quantity of carbs, fat and proteins. If you’ve set your personalized macros, you’ll get specific info about how much you should be having.    
Hi Michelle, You don’t necessarily have to “hit” macros to get into ketosis. Ketosis is achieved by restricting carbohydrates, that’s it. Fat is needed for satiety and protein is needed to prevent muscle loss. So make protein a goal and carbs a limit, then eat enough fat to stay satisfied and don’t go over your macros. You can get more individual help in our support group.
Low-carb diets are an invaluable tool in dealing with health conditions such as obesity, diabetes, metabolic syndrome, lipid disorders, epilepsy, and increasingly, cancer. Martina's work, including her blog, book and apps, have been real gems for the low-carb community. Her real-food approach and attention to detail sets her work apart from many others.

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Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >

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Let's find out your body fat percentage. Based on your height and weight, your body fat percentage might be around %. The most accurate measurement would be a DEXA. Skin fold measurement with a good caliper is also pretty accurate. The easiest way is to just estimate it from some comparison pictures. More: 1, 2, 3, 4. You can also try this calculator but that can be inaccurate.

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Make things yourself. While it’s extremely convenient to buy most things pre-made or pre-cooked, it always adds to the price per pound on items. Try prepping veggies ahead of time instead of buying pre-cut ones. Try making your stew meat from a chuck roast. Or, simply try to make your mayo and salad dressings at home. The simplest of things can work to cut down on your overall grocery shopping.

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Keto breath, on the other hand, is less of a side-effect and more of a harmless inconvenience (your breath literally smells like nail polish remover). Basically, when your body breaks down all that extra fat on the keto diet, it produces ketones—one of which is the chemical acetone, Keatley previously told WomensHealthMag.com. (Yes, the same stuff that's in nail polish remover.)

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If you choose to subscribe to a PRO membership, the purchase will be charged to your iTunes account. The subscription will be auto-renewed 24 hours prior to it running out, and you can manage it from the User Settings in iTunes after purchase. You have the capability to cancel the auto-renewing subscription in your iTunes settings. Any unused portion of the free trial period will be forfeited when you purchase any subscription.

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The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.

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