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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Depending on the info that you enter into our keto calculator, you will get different ratios of fat, protein, and carbs. In general, carbs should remain low because they will prevent you from entering into ketosis and getting all of the benefits of the keto diet. By limiting carb consumption to this degree, many people will lose a considerable amount of water weight as well.

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I am new to this diet and have been incorporating your recipes and tips although I have not been able to hit the 21g carb goal I have been in the 30’s for 3 days. I tested last night with no trace of Keytones and haven’t lost any weight yet. My calorie intake is very close to my daily goals. I read that the first few days several pounds will be lost. Any thoughts or suggestions?

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OK so I started this a week ago. Was going great BUT now I find out the carbs it calculated is for NET CARBS and not actual carbs? Is this correct? Most every recipe I find and people who also eat keto are showing net carbs instead of actual. For the nutrition values! Which is this one giving? It doesn’t state net carbs anywhere on here, unless I’ve overlooked it numerous times. Which am I supposed to go by?? Help!

Once you know what you will be eating on keto, you will probably be wondering how much of you should eat for each meal. Since meal size depends on the individual and his/her goals, we recommend using a calorie tracking app and our carb tracking guide to help you figure out the macronutrient content of your meals. As you track your macros, you will be able to figure out what adjusts you need to make to your diet to reach your goals.

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Ketogenic diets have shown great potential in weight loss, overall health and cancer treatment. Martina's valuable contributions to the low-carb community and her involvement in the cancer research project run by our team extend beyond simply helping people follow a healthy low-carb diet. Just like Martina's blog and app, her new cookbook is an amazing resource for anyone interested in healthy living with easy to follow recipes and beautiful photography.
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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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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Depending on the info that you enter into our keto calculator, you will get different ratios of fat, protein, and carbs. In general, carbs should remain low because they will prevent you from entering into ketosis and getting all of the benefits of the keto diet. By limiting carb consumption to this degree, many people will lose a considerable amount of water weight as well.
After about two to seven days of following the keto diet, you go into something called ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. That's when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. At this point, your body also starts burning fat for more energy, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.

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Skinfold Calipers: Skin calipers are affordable and easy to get on Amazon. Your local gym most likely has them too. A skinfold caliper works by pinching one area of your skin that folds easily (like your belly and back), in three to ten different areas of your body to measure your subcutaneous fat. That measurement is then used in a formula to calculate your body fat percentage. If you’ve never done this before, let a physician or coach do it first and teach you how to read the measurements accurately so you can do it at home next times.

Depending on the info that you enter into our keto calculator, you will get different ratios of fat, protein, and carbs. In general, carbs should remain low because they will prevent you from entering into ketosis and getting all of the benefits of the keto diet. By limiting carb consumption to this degree, many people will lose a considerable amount of water weight as well.

Can you live on zero carbs


But if your friends have gone #keto and you're curious about what that exactly entails, the basic premise is fairly simple. The diet focuses on eating mostly fat, limited amounts of protein, and almost no carbs at all. The "do" list includes: meat, seafood, eggs, vegetables that grow above ground, nuts and seeds, fats and oils, and some dairy products. In terms of drinks, most keto diet guides advise people to stick to water and skip diet soda, even though it's artificially sweetened. (No Diet Coke — sorry!)

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44yr old male, 5’10” 206lbs. I’ve been doing keto on and off for years, under 20g of carbs/day, and have been honing my food intake since last may on this latest round. I find that if I eat according to the bathroom scale (control my carbs AND calories based upon weekly progress), I see steady progress. In this state of watching my scale obsessively, I see what a meal/series of delicious-but-off-diet meals do to my weight specifically and progress over time…. Sometimes you need a pizza and a pint of ice cream, and some Skittles…and a Mexican coke with real sugar with your tacos and rice…. But you will bloat, you will stall for a couple of weeks, you will feel like crap…. But if you truly have learned the routine and discipline of rocking your food intake for long lengths of time previously, you’ll enjoy every bite of crappy foods and then get back to work…on and off…till you eventually have victory in your diet habits and physical goals.
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).
What’s really commendable about the Keto Diet app is that it will allow you to track all the foods you eat on a daily basis. You can easily monitor your calorie intake and many other facets of your diet. The app is not just about shedding off your excess pounds; it’s a tool that will help you in your bid to adopt a healthier lifestyle. Aside from restricting your carbohydrate intake, you’ll learn why it’s imperative to follow a whole foods based approach and incorporate healthy fat sources in your daily diet. 
Ultimately, a suggestion for developers that would help is if we could deduct food items that we REMOVE from restaurant meals. Example: a certain “unwich” from a common sandwich chain typically has tomatoes. If I have them hold the tomatoes, I’d like to be able to deduct them from the total carb count for that “unwich”. Or, maybe it would be easier to see which ingredients ARE included in the carb count. Even just a quick list of ingredients, so we know what is being calculated, would help. Experienced Keto dieters probably don’t need this function, but it’s definitely something I’ve wished for several times over the past few weeks.

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Jeremy Hendon grew up in Georgia, studied at Emory and UC Berkeley, and practiced law for 6 years in LA and NYC. For much of his life, Jeremy was overweight and unable to consistently find a way to get healthy. That’s a big part of the reason why he co-founded Louise’s foods, 2 health magazines, KetoSummit.com, and now CoBionic.com. He’s also co-authored multiple books, had his products featured on national TV, and has lived in 9 different countries over the last 5 years. You can find him on Facebook or LinkedIn.

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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.
The Carb Manager is a comprehensive and straightforward app that counts net and total carbs — but that’s not all. Keep a daily log of nutrition and fitness, use the calculator to set your net macros and weight loss goals, and get detailed nutrition information about your logged data when you need it. Use the app to visualize your macros every day to stay on track.

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In most instances, we eat because its meal time or it has been several hours since we last ate. Some experts recommend eating when you are hungry, stop when you are already full, and simply enjoy every mouthful. However, for you to get to that desired ‘keto’ state, you must keep track and count carbs and calories in order to get the hang of what is in your food and what you are putting into your body. So without further ado, here are five keto diet apps that will help you monitor your progress and discover new delectable recipes.
Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.

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But if your friends have gone #keto and you're curious about what that exactly entails, the basic premise is fairly simple. The diet focuses on eating mostly fat, limited amounts of protein, and almost no carbs at all. The "do" list includes: meat, seafood, eggs, vegetables that grow above ground, nuts and seeds, fats and oils, and some dairy products. In terms of drinks, most keto diet guides advise people to stick to water and skip diet soda, even though it's artificially sweetened. (No Diet Coke — sorry!)

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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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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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