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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You didn’t convert grams to calories. You must convert the grams of fat and protein to calories and then calculate your macronutrient percentages. Calorie percentages, not gram percentages, are what the recommended keto percentages are based on. Usually, once you account for the fact that one gram of fat has five more calories than one gram of protein the calorie percentages will end up being what you expect from a typical keto diet.

Does starvation lead to ketosis


The app was recently updated to calculate sugar alcohol and dietary fiber in order to get a true net carb count. This was the ONLY this that this app needed. I love everything about this app. I can scan a barcode in for nutritional info (if it isn’t in there already). It even has restaurant food (ie Chic fil A sandwich or Panera soup) It breaks your day down by meal or by carb count, calorie count, etc (however you’d like it to break down). You can easily copy from one day to the next if you eat the same thing frequently. If you’re even thinking of eating a food you can see how it will affect your macros for the day and it won’t save it unless you tell it to. So you can change your mind if it’s going to put you over your limits! It’s great. It even keeps track of my water intake (which really makes you conscious of how much you’re drinking). Now I see that I can create a grocery list based off of my favorited foods. I haven’t tried that yet, but I plan on it now that I know it’s there. I used the free version for about a month then I upgraded to the PRO. It has way more features. Just spend the $12 or whatever it was. It was very inexpensive for something that I rely on every day to keep me in check. You won’t be disappointed!! I only wish it was compatible with my iPad. I tried to install it today and it said it couldn’t. Hopefully that will come in the near future.

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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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First of all, don't weigh yourself more than once a week. There are natural fluctuations related to water retention and hormonal balance. If you are a woman, you will notice these fluctuations more often. If you see no movement on the scales or even if your weight goes up, it doesn't mean you are not losing fat. If you exercise, you may even see a little increase in weight, as muscles are heavier than fat. The important thing here is to concentrate on losing body fat. Don’t rely just on scales, use body tape, calipers, belts or clothes to see any changes.

Can I have quinoa on a low carb diet


Thermal Effect of Activity, also known as Activity Level, determines additional energy expenditure due to moving around and exercising. According to Lyle McDonald, broadly speaking, there are 5 categories / activity levels. We readjusted the multipliers from Lyle McDonald's book to better reflect different activity levels that work for most people.

What fruit is allowed on keto


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.
But people who started following the keto diet noticed weight loss for a few reasons: When you eat carbs, your body retains fluid in order to store carbs for energy (you know, in case it needs it). But when you’re not having much in the carb department, you lose this water weight, says Warren. Also, it's easy to go overboard on carbohydrates—but if you're loading up on fat, it may help curb cravings since it keeps you satisfied.

How much dark chocolate should I eat a day


Hi Fran, There could be many reasons and unfortunately the comment area is not the place for 1:1 support, but highly recommend our support group here for questions like this. The color on keto sticks does not indicate the amount of fat you are burning, only the amount of excess ketones that are spilling into urine combined with how dehydrated you are (or not). The goal is to be in ketosis, not necessarily a darker color.

Do Eggs raise your triglycerides


It usually takes three to four days for your body to go into ketosis because you have to use up your body's stores of glucose, i.e., sugar first, Keatley says. Any major diet change can give you some, uh, issues, and Keatley says he often sees patients who complain of IBS-like symptoms and feeling wiped out at the beginning of the diet. (The tiredness happens because you have less access to carbs, which give you quick energy, he explains.)

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People claiming huge benefits of these supplements – despite the lack of solid scientific support – may sometimes have a financial reason to believe in the supplements. Some of these products are sold under a multi-level marketing arrangement, where sales people are paid based on commission. For example, the company Prüvit sells drinkable ketones, called KETO//OS with a multi-level marketing structure.
Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.

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A macronutrient (macro) is one of three main sources of daily energy supply: carbohydrates, proteins and fats. All of them are essential in maintaining a healthy life and good exercise condition, but different diets and different occasions call for different balance between them and our keto calculator is here to help you estimate how much of each you need to consume to follow a keto dietary plan.

Can I eat potatoes on a keto diet


As a fellow blogger, I have known Martina for a couple of years. I have been thrilled to see her remarkable development to one of the leading bloggers in this niche. I am delighted to see that her new cookbook is really impressing! With its amazing quality, the book simply stands out from the grey crowd of the numerous low-carb and ketogenic cookbooks. That’s why I am happy to recommend the book to anybody who seeks the latest information about healthy nutrition and the best, carefully developed ketogenic recipes.

What snacks can I eat on keto


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. 

What does 80 percent coinsurance mean


A macronutrient (macro) is one of three main sources of daily energy supply: carbohydrates, proteins and fats. All of them are essential in maintaining a healthy life and good exercise condition, but different diets and different occasions call for different balance between them and our keto calculator is here to help you estimate how much of each you need to consume to follow a keto dietary plan.

Can I eat potatoes on a keto diet


Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is an excellent way to build muscle, but protein intake is crucial here. It’s suggested that if you are looking to gain mass, you should be taking in about 1.0 – 1.2g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but that’s because your total body fat is not increasing as much.5Note that in the beginning of a ketogenic diet, both endurance athletes and obese individuals see a physical performance for the first week of transition.
If you select Gain Muscle as your goal, then you can select the Gain (surplus). The macro calculator will then recommend that you eat this percentage more calories than you need. Eating more calories than you need will result in weight gain, which will be in the form of muscle if you do weight training. For example, if you select 10% as the gain, the calculator will output 10% more calories than your body needs for maintenance.

Can I eat apples on keto


Martina’s newest cookbook is not just a comprehensive guide to eating for the ketogenic diet, it is also gorgeous eye candy! It is sheer pleasure just to browse through her gorgeous photographs, wile you drool over the delicious recipes. I love Martina’s recipes especially because they are made with wholesome, real food ingredients, and she is very knowledgeable on how to best source ingredients so they are both tasty and health building. Every recipe is explained clearly and well organized, so you can always get great results when making them at home. If you are following a keto or low-carb lifestyle this book is a must have!

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A: The most common ways to track your carbs is through MyFitnessPal and their mobile app. You cannot track net carbs on the app, although you can track your total carb intake and your total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. I have written an article on How to Track Carbs on MyFitnessPal.

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. 

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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. 


A macronutrient (macro) is one of three main sources of daily energy supply: carbohydrates, proteins and fats. All of them are essential in maintaining a healthy life and good exercise condition, but different diets and different occasions call for different balance between them and our keto calculator is here to help you estimate how much of each you need to consume to follow a keto dietary plan.

What are high fiber carbs


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.

Does keto weaken your immune system


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!

Should I do intermittent fasting every day


WOW!!! your calculator is awesome, this is exactly what I needed. I’ve been trying to go into keto for months w/o lucky. With the help of My Fitness App and your amazing calculator I was able to determine I was eating way too much carbs even thou I only eat veggies and not enough fats. I’m going to try this for the next couple weeks and see if my weight budges.
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.
As a fellow blogger, I have known Martina for a couple of years. I have been thrilled to see her remarkable development to one of the leading bloggers in this niche. I am delighted to see that her new cookbook is really impressing! With its amazing quality, the book simply stands out from the grey crowd of the numerous low-carb and ketogenic cookbooks. That’s why I am happy to recommend the book to anybody who seeks the latest information about healthy nutrition and the best, carefully developed ketogenic recipes.

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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.
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.

Can you eat cheese on keto


It is now a mainstream dietary regime used wih the intent to reduce weight as it is safe for most people, but one should be especially aware of going ketogenic if one takes diabetes medicine, medication for high blood pressure or is breastfeeding. Typical foods include cheese, eggs, fish and seafood, natural fats, meet, vegetables that grow above ground. The key to maintaining the diet is low carb intake - usually with the goal of eating less than 50 grams or even less than 20 grams of carbohydrates per day. The fewer the carbs, the better, usually. Things to avoid include: fruit, potatoes, pasta, beer, bread, soda, chocolate, candy, donuts, etc.
In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, shows that electrolyte levels (especially sodium) can become unbalanced with low carb intake.

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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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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.

It is now a mainstream dietary regime used wih the intent to reduce weight as it is safe for most people, but one should be especially aware of going ketogenic if one takes diabetes medicine, medication for high blood pressure or is breastfeeding. Typical foods include cheese, eggs, fish and seafood, natural fats, meet, vegetables that grow above ground. The key to maintaining the diet is low carb intake - usually with the goal of eating less than 50 grams or even less than 20 grams of carbohydrates per day. The fewer the carbs, the better, usually. Things to avoid include: fruit, potatoes, pasta, beer, bread, soda, chocolate, candy, donuts, etc.

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That’s good to know, thank you. Heading poolside in 30 days and fully intend to live it up for a few days. 😀 I’m not worried about falling off the wagon permanently. I was very surprised at how easily I cut carbs, once I knew it was net, not total. I usually have 15+ of my 25 remaining at the end of the night. Intermittent fasting (IF) helps immensely with that – less snacking = less chance to slip up. I do 22 fasting and give myself 2 hours to get it all down the gullet. 😀

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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).
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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I just started using Carbmanager.com … works great, put all my info in, it sets out the daily amount, then just log in as you go, be it on your desk top or your phone. I personally love it, and just actually paid the few bucks for 3 months premium membership for the extra tracking suck as glucose etc and recipes. I don’t think you will be disappointed if you try it. Even without the paid membership, the tracking log is still a great tool.

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I have been with the Keto diet for about 3 weeks. It is a learning curve. I am learning new stuff every day. Your website is the best for me. I love your recipes and free information. I feel like I need to start counting my Macros. I use your recipes but I like to change things up a bit to suit my taste, like adding more veggies, switching out the almond milk for cream. How can I get counts for the recipes when I do substitutions?

How do I stop being hungry on a low carb diet


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.

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Hi Fran, There could be many reasons and unfortunately the comment area is not the place for 1:1 support, but highly recommend our support group here for questions like this. The color on keto sticks does not indicate the amount of fat you are burning, only the amount of excess ketones that are spilling into urine combined with how dehydrated you are (or not). The goal is to be in ketosis, not necessarily a darker color.

How many carbs should you have each day


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!

Do you lose more weight on keto or Atkins

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