Ketogenic tracker

Author: s | 2025-04-24

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Beyond the traditional approach to weight loss, offering a lifestyle program backed by world-renowned research and the science of metabolic health. It's not just another fad diet; it's a sustainable way of life. One of the things that sets Keyto apart is the personalized lesson plan it provides. It's not a one-size-fits-all solution; it's tailored to my unique health goals and preferences, ensuring that I stay on the right track. As a member of the Keyto community, I'm not alone in this journey. I have access to the Keyto premium collection, along with an active subscription that includes members-only podcasts and regular product updates. It's not just about the device; it's about being part of a supportive and informed community. Moreover, Keyto offers unlimited access to the right information, including a macro tracker and a comprehensive Keyto course. It's not just about a quick fix; it's about empowering me with the knowledge to make sustainable lifestyle choices. Over the past year, I've come a long way with the Keyto program. It's not just about a different approach to wellness; it's about a proven track record of success. The searchable food database and the ability to test ketosis and blood sugar provide me with the tools I need to make informed decisions about my nutrition and overall well-being.[lasso ref="shareasale-analytics" id="10092" link_id="7124"]Hello, I'm Melissa, the founder and visionary behind Everyday Ketogenic. With more than 12 years of experience in content creation, recipe development, and blogging, I've cultivated this platform into a leading resource for anyone interested in the ketogenic lifestyle. Everyday Ketogenic is my canvas, where I paint with words and ideas, bringing the keto world to life.

Keto diet tracker journal: keto planner - Ketogenic Food Tracker

While rapid fat loss does occur at first, a lot of water weight is often dropped as well, but this is a great encouragement as it often results in both weight loss and less bloating, allowing clothes to fit better.Foods Recommended on a Ketogenic DietMeat: Beef, goat, lamb, turkey, pork, veal, chicken.Fish: Salmon, trout, catfish, sardines, tuna, haddock and many others.Fruits: Strawberries, blueberries, raspberries, avocado.Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers and many others.Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.Fats and Oils: Peanut Butte, flaxseed oil, butter, sesame oil, olive oil and almond oil. ( If you want to see more ketogenic diet foods, read this: The Ultimate List of Foods to Eat on a Ketogenic DietFoods to Avoid on a Ketogenic DietGrains: Grains: Wheat, oats, corn, barley and rye. Includes breads and pastas.Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.Processed Foods: If it contains carrageenan, don’t eat it.“Low-fat” products: Atkins products, drinks, gluten, diet soda, etc.7-Day Ketogenic Diet Meal Plan And MenuDownload a printable copy of this week’s meal plan here!This is a sample menu for one week on a ketogenic diet plan.Monday:Breakfast: – 3 Egg Omelet with Spinach, Cheese, and SausageEggs are a healthy, nutrient-dense food that has been incorrectly maligned for years. Cholesterol in food doesn’t increase cholesterol in your blood, so eat eggs liberally – they’re packed with protein and lutein, and they fill you up for hours. Make a healthy omelet with some cheddar, crumbled breakfast

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IPhone Screenshots Keto Spell – Your Meal Tracker & Macro ManagerTake control of your nutrition with Keto Spell! Whether you're following a ketogenic lifestyle or just want to stay on top of your daily meals, Keto Spell makes it easy to track your progress.Features: Daily Meal Tracking: Log every meal and keep an eye on your calories, carbs, protein, and fat. Macro Management: Perfect for keto enthusiasts, track macros with precision to hit your goals. Custom Foods: Create and save your own custom food items tailored to your diet. Favorite Foods: Store your go-to meals and ingredients for quick access.Privacy Policy: of Use: What’s New -Add new feature to upload the pictures of your own food-Bug fixed App Privacy The developer, Xiaohang Fang, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy. Data Not Collected The developer does not collect any data from this app. Privacy practices may vary, for example, based on the features you use or your age. Learn More Information Seller Xiaohang Fang Size 18 MB Category Health & Fitness Compatibility iPhone Requires iOS 17.5 or later. Mac Requires macOS 14.5 or later and a Mac with Apple M1 chip or later. Apple Vision Requires visionOS 1.2 or later. Copyright © 2025 Houdini Mind Price Free In-App Purchases Keto Spell $9.99 Keto Spell $39.99 Developer Website App Support Privacy Policy Developer Website App Support Privacy Policy You Might Also Like. My Keto Journal: Ketogenic Diet Tracker [Logbooks, Cutiepie] on Amazon.com. FREE shipping on qualifying offers. My Keto Journal: Ketogenic Diet Tracker Keto Tracker: 90 Day Macro Meal tracker, Tracking log for Ketogenic Diet [Publishing, Healthy Keto] on Amazon.com. FREE shipping on qualifying offers. Keto Tracker: 90 Day Macro Meal tracker, Tracking log for Ketogenic Diet

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Ketogenic diet, also known as the keto diet, is a low-carb, high-fat diet that can help you burn fat more efficiently and improve your overall health. The basic principle of the keto diet is to consume foods that are low in carbs, moderate in protein, and high in healthy fats.You decided to learn more about the keto diet and what happens to the body in the state of ketosis.the complete keto diet guide my keto plateThis type of diet is a low-carb high-fat way of eating that comes with many health benefits, all backed by many scientific studies.Eating a ketogenic diet may help you lose weight, and improve general health and it’s shown to have a positive effect against diabetes, epilepsy and even cancer.I created this short and comprehensive guide to help you understand the basics of the keto diet. TABLE OF CONTENTS hide 1 What is a Ketogenic Diet? 2 Health Benefits of Keto 3 Four Different Types of Ketogenic Diet 4 What Foods to Eat on a Ketogenic Diet? 5 What Foods to Avoid? 6 How To Create a Keto Meal Plan? 7 14 Days Keto Diet Meal Plan 7.1 Day 1 7.2 Day 3: 7.3 Day 3 7.4 Day 4 7.5 Day 5 7.6 Day 6 7.7 Day 7 7.8 Day 8 7.9 Day 10 7.10 Day 11 7.11 Day 12 8 Day 13 9 Day 14 What is a Ketogenic Diet?A ketogenic diet is also known as keto is a high-fat, low carb and moderate in protein diet. Eating more fat and small amounts of carbs help your body to enter ketosis.Ketosis is a state where your body switches the primary fuel to ketones (instead of glucose). Your liver produces ketones, from fat that are used as fuel both when the food intake is low or when we eat fewer carbs. This new fuel is preferred even by the brain over, and it can run solely on fat.Our bodies can adapt very well to different situations. You can also produce ketones when you are fasting (not eating), but I’m not sure if we can live without

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Ketogenic diet (TKD): This type allows you to eat 20-50 grams of net carbs before working out. Great for very active individuals to maintain exercise performance. Cyclical ketogenic diet (CKD): means you alternate the carb intake during the week. You keep the carbs at a minimum for 5-6 days then, you have a few high carbs days. It comes under the name of “carb loading.” If in the low carb days you aim for less than 50g carbs in the load phase you consume about 500 grams of carbohydrates.This type is best for bodybuilders or athletes to help maximize fat loss while building lean muscle mass.High-protein ketogenic diet: This is remarkably similar to a standard ketogenic diet, except you include more. You can try eating 60% fat, 35% protein, and 5% carbs.What Foods to Eat on a Ketogenic Diet?To be successful, you should start by understanding the basics and what are the allowed foods.Here’s a list of the most common foods you can create your meal plan around:Meat: Steak, sausage, bacon, chicken, salmon, trout, tuna and mackerel, turkey, etc.Eggs: High in protein and healthy fats.High Fat Dairy: Butter, cream, cheese cheddar, goat, cream, blue or mozzarella)Nuts and seeds: Almonds, macadamias walnuts, flax seeds, pumpkin seeds, chia seeds, etc.Healthy fats: Extra virgin olive oil, coconut oil, and avocado oil, etc.Avocados: Salad and dips.Low-carb vegetables: Peppers, cauliflower, zucchini, broccoli etc.Leafy Greens: Spinach, kale, lettuce, etc.Sweeteners: Stevia, erythritol, monk fruit, etc.Berries: Rasperries, blackberries, blueberreis, etc.What Foods to Avoid?Keeping a low carbohydrate intake may seem hard if you don’t know what foods are high in carbs and should be avoided.Here’s a list of foods that should be completely cut out on a ketogenic diet:Processed sugary foods: Sodas, fruit juice, cake, pastry, ice cream, candy, etc.Grains: Wheat products, rice, pasta, cereal, corn, etc.Fruit: Most fruits are high in carbohydrates and should be limited on a ketogenic diet. Small amounts of berries, like strawberries and raspberries, can be included in moderation.Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.Some condiments and sauces: Many condiments and sauces are high in sugar and should be avoided or used

Keto Tracker: 90 Day Macro Meal tracker, Tracking log for Ketogenic

Vegetarian and ketogenic diets have been studied extensively for their health benefits.The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it’s possible to adapt it to fit a vegetarian diet.This article tells you everything you need to know about the vegetarian keto diet.In this articleDiet basicsBenefitsDownsidesFoods to eatFoods to avoidMeal planWhat is the vegetarian keto diet?The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose.On a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy.However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds.Summary: The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish.Health benefits of the vegetarian keto dietAlthough no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets.Promotes weight lossBoth vegetarian and ketogenic diets are associated with weight loss.One large review of 12 studies showed that those following a vegetarian diet lost an average of 4.5 pounds (2 kg) more than non-vegetarians over 18 weeks.Vegan CalculatorWhat's your environmental impact of living vegan?Calculate your SavesAlso, in a 6-month study of 74 people with type 2 diabetes, vegetarian diets promoted both fat and weight loss more effectively than traditional low-calorie diets.Similarly, a

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And keep you fat. This is simply not true. It is not carbohydrates per se but a disrupted metabolism that makes you fat. To be more specific, it is the inhibition of AMPK, the master regulator of your metabolism that makes you fat. Why? As AMPK activity increases, you burn stored fat faster.Frankly, I’ve always been amazed by the re-emergence of ketogenic diets. Eighteen years ago, I published the premier clinical study demonstrating that, under equal calorie intake in which all the food was provided to the subjects for six weeks, the Zone Diet was better than a ketogenic diet in reducing total weight, excess body fat, and inflammation.Now, a recent study revealed some more very concerning findings about the long-term effects of ketogenic diets. This new study indicated that following a keto diet causes a rise in senescent cells, popularly known as “zombie cells.”Zombie Cells are damaged cells that no longer divide but don't die. That’s bad enough, but zombie cells continue spreading inflammation throughout the body. As the number of zombie cells increases in your body, they become a living nightmare. Why? Zombie cells accelerate aging because they cause the earlier development of many chronic diseases.In this study they found that zombie cells in the animals began to appear while they were on a ketogenic diet. The zombie cells then disappeared when researchers changed the diet to a “non-ketogenic diet” (i.e., the Zone diet). And when the animals were given a Keto diet again, the zombie cells reappeared. Notice a trend? If you want to hear more about this study you can listen to our recent podcast at Dr.Sears.com.Based on earlier blogs, this adds to the list of downsides for following a ketogenic diet versus the Zone Diet.PROSRapid initial weight loss: This is primarily due to the loss of retained water from the glycogen stores in the liver, which is rapidly used up to maintain blood sugar levels. Since these glycogen stores in the liver contain significant levels of retained water, much of the initial weight loss is water rather than stored body fat. If your main goal is loss retained water, this can be seen as a benefit. Of course, going to a sauna would also work.Reduced hunger: Ketogenic diets are rich in protein. Any increase in protein intake can help reduce hunger.CONSProduction of acetone: One of the ketone bodies produced during ketosis is acetone, which is. My Keto Journal: Ketogenic Diet Tracker [Logbooks, Cutiepie] on Amazon.com. FREE shipping on qualifying offers. My Keto Journal: Ketogenic Diet Tracker Keto Tracker: 90 Day Macro Meal tracker, Tracking log for Ketogenic Diet [Publishing, Healthy Keto] on Amazon.com. FREE shipping on qualifying offers. Keto Tracker: 90 Day Macro Meal tracker, Tracking log for Ketogenic Diet

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Also the main chemical in nail polish.Increased calcium loss: A ketogenic diet can lead to higher calcium loss from bones.Limited fat utilization: High levels of dietary fat reduce the likelihood of using stored body fat for energy unless you also significantly restrict calories. Reduced energy levels: The lack of ATP production on a ketogenic diet can lead to easier fatigue during mild exercise.Damage from cheat meals: After seven days on a keto diet, a single high-carb cheat meal can damage blood vessels. Lack of polyphenols: This makes it difficult to activate genes that optimize metabolism by improving mitochondrial efficiency in converting fat into ATP.No long-term weight loss advantage: Long-term studies show no difference in weight loss between a ketogenic diet and a low-fat, high-carb diet.No short-term metabolic advantage: Careful studies demonstrate that fat loss on a ketogenic diet is the same as on a low-fat, high-carb diet with the same caloric intake.Compromised gut health: A lack of fermentable fiber from carbohydrates can lead to poor gut health and an increased risk of developing a leaky gut, which can cause significant inflammation. Furthermore, short-chain fatty acids (SCFA) are the metabolic product of fermentable fiber. These SCFA are powerful epigenetic signaling agents that enhance gene transcription. Ketosis generates a different type of hydroxylated short fatty acid (3-hydroxyl butyrate, that has no effect on gene transcription. In addition, the lack of SCFA has significant negative consequences on the gut-brain axis.Cortisol build-up: To produce glucose for the brain, cortisol levels increase to breakdown protein to make sufficient glucose via neoglucogenesis. Excess cortisol can lead to insulin resistance that cause regain of some of initially loss body fat. In addition, increased cortisol levels cause a depressed immune system as well as destruction of memory cells in the hippocampus.The initial benefits of following the ketogenic diet result in some initial weight loss (primarily water weight rather than fat loss), long-term studies show no significant differences in overall weight loss. Now new findings show a ketogenic diet may lead to significant adverse health consequences by accelerating the formation of zombie cells.Call me crazy, but I feel the key to longevity and wellness comes down to better metabolic control instead of living in a constant state of ketosis. Following Metabolic Engineering® for a lifetime provides that pathway of losing body fat without ketosis.References1. Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, and Sears B. “Ketogenic low-carbohydrate

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Meal should contain about 30 grams of protein.Eat your protein first at every meal to maximize hunger suppression.Eat your last Zone meal before sunset or at least four hours before bed.Your metabolism is controlled by circadian rhythms determined by sunlight, meaning you want to spread your calorie intake evenly throughout the daylight hours. Your goal is to work with your metabolism to reduce insulin resistance, not against it. Leave a comment More Articles Ketogenic Diets and Aging Chances are, you or someone you know has tried the keto diet at some point in time. This high-fat, very low-carbohydrate eating plan appeals to many due to its promise of rapid weight loss. In this blog, Dr. Sears explores some of the latest scientific findings on ketogenic diets and provides caution before hopping on this trend.What is a Ketogenic Diet?The ketogenic diet is a high-fat, very low-carbohydrate eating plan. This significant reduction in carbohydrates to induce a metabolic state is called ketosis. This only occurs when there is not enough carbohydrates in your liver to completely convert fatty acids to carbon dioxide and water. The normal conversion generates the chemical energy (ATP) that keeps us alive. In the absence of ketosis, each fatty acid generates 108 molecules of ATP when oxidized in the mitochondria. Ketone bodies make less ATP when they are metabolized by mitochondria. How much less? About five times less. This is like switching the gasoline in your car from high-octane fuel to low octane fuel as ketone bodies increase in the blood.Furthermore, contrary to popular belief, ketones are not an ideal energy source for the brain, as glucose remains the preferred fuel for ATP production in brain cells. Lack of blood glucose is a highly stressful situation for the brain. This is why the body secretes the stress hormone cortisol from the adrenal glands during ketosis to breakdown protein and convert the amino acids into glucose for the brain. This explains why even under complete starvation for 38 days, the blood glucose levels never dropped below 68 mg/dL. This is still considered as a normal blood sugar level. Where did this blood glucose come from if there was none in the diet for 38 days? The answer is neo-glucogenesis primarily using lean body mass.Ketogenic Diets Pros and ConsInterest in ketogenic diets rises and falls about every 20 years. They’re very low-carbohydrate diets that claim that carbohydrates make you fat. My Keto Journal: Ketogenic Diet Tracker [Logbooks, Cutiepie] on Amazon.com. FREE shipping on qualifying offers. My Keto Journal: Ketogenic Diet Tracker Keto Tracker: 90 Day Macro Meal tracker, Tracking log for Ketogenic Diet [Publishing, Healthy Keto] on Amazon.com. FREE shipping on qualifying offers. Keto Tracker: 90 Day Macro Meal tracker, Tracking log for Ketogenic Diet

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According to science (Zauner et al. 200011).As a result, intermittent fasting can also help burn body fat more efficiently.5. Burn Off Critical FatFasting and exercise force your body to burn off stored sugars and tap into body fat for energy.When released fatty acids from body fat or food enter the liver, they are converted into ketones to provide energy for the body.Therefore, ketosis supported by intermittent fasting can burn fat reserves even faster (Paoli 201512).But intermittent fasting does not just burn uncomfortable fat deposits.Accordingly, recent studies state intermittent fasting burns dangerous visceral fat more effectively than a low-carb diet (Catenacci et al. 201613).Visceral fat accumulates in and around vital organs, such as the liver, intestines, or pancreas. Thus, this intra-organ fat contributes to fatty liver, type 2 diabetes, and cardiovascular disease (Bray et al. 200714).Since the liver is the first place where visceral fat accumulates, it can lay the foundation for other metabolic diseases through insulin resistance.6. Gain FlexibilityPeople are diverse. Even if we share the common goal of using intermittent fasting to help build muscle, we often have different motivations.While some people want to lose fat by building muscle, others aim to maximize athletic performance.The latter may not always want to avoid carbohydrates, as they continually deplete their glycogen stores, and dietary carbohydrates may contribute to muscle recovery (Murray et al. 201815).With this in mind, flexible fasting intermittents and carbohydrate intake can support your training:Intense training day: Longer eating periods and more carbohydrates, which can again directly replenish muscle glycogen storesRest and fasting day: No or shorter eating periods on a low-carb dietAccordingly, carb-cycling or a cyclic ketogenic diet can help you adapt your intermittent fasting plan to special athletic needs.Nonetheless, carb-refeed days are not mandatory for muscle growth as long as protein intake is provided (Koopman et al. 200716).Although the increased insulin levels from carbohydrates can help muscles recover, it also helps build body fat faster (Shah et al. 201117).For this reason, some bodybuilders claim they can’t gain muscle without building up fat.Therefore, amateur athletes and those who want to get in the best shape with little effort are usually better off with a ketogenic diet.Gaining Muscle on Intermittent Fasting and KetoIf low body fat and increased longevity are the main reasons you want to boost muscle gain through intermittent fasting, a ketogenic diet best supports these goals.Since fasting burns your body fat for energy, it is the most ketogenic diet. Therefore, keto can be an excellent complement to intermittent fasting.A ketogenic diet is defined by energy intake from the three macronutrients:75% from fat20-25% from proteins5-10% from carbohydratesHowever, a higher caloric intake from protein may be exceptional for targeted muscle gain through weight lifting:1.6 to 3.4 g protein