Gaining weight is often a gradual process – it happens over the years as a result of modern-day life and the odd unhealthy habit. Many local authorities across England offer free places on behavioural weight management services for adults living with excess weight. Find your local authority and look for weight management or healthy lifestyle support in your area. If you are living with obesity and have diabetes, high blood pressure or both, you may be eligible to join a free, 12-week online plan to help manage your weight and improve your health.

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Although you could go ahead and start a food journal, buy a kitchen scale and start reading all the nutritional label values of all the food you eat, using a specialized app could be far easier for you. A standout feature of the Yummly app is its extensive recipe collection, boasting over 2 million options that cater to a variety of dietary preferences, including keto. This vast array of recipes is not only a reflection of the app’s thoroughness but also an essential tool for those following specific dietary regimes like the ketogenic diet.

Keto Cycle: Keto Diet Tracker

You will want to limit your consumption of grains, sugar, fruits, and tubers. Foods such as avocado, star fruit, and berries can be consumed in moderation. And that leaves about 20 percent of your daily calories coming from protein and just 10 percent from carbohydrates. The interplay between electrolytes and muscle preservation is particularly noteworthy.

Plan & Track

  • The application gives you elaborate details and insight on how the diet you’re trying to follow (in this case keto, but you can choose some other ones, as well) affects your goals and metabolism.
  • While 8fit is not a traditional keto app, it does allow users to track macronutrients, including carbohydrates and net carbs.
  • So, in 2022, I invested in a personal trainer and lost around 3st in three years through weight training and calorie restriction.
  • However, it is one of the most popular keto/low-carb apps, so you could give the free version a try and see how you like it.
  • We believe that a healthy lifestyle should not be a luxury and work everyday to make the tools needed for a happy and healthy life accessible to everyone.
  • You’ll get information to better understand what it takes to live the keto lifestyle, including info about standard vs. targeted vs. cyclical keto.

You may be familiar with MyFitnessPal (which we’ll mention next) and the biggest difference between the two is that CarbManager is geared towards a keto or LCHF (low-carb, high-fat) diet. Many of the useful features only available to MyFitnessPal Premium subscriptions are standard for the free version of Carb Manager. As far as food tracking apps go, the KetoDiet App has more than 1.7 million popular foods, branded goods, and restaurant meals to choose from to make your tracking easier. And instead of crowdsourcing nutritional data, they provide diet plans created by real nutritionists. When it comes to tracking your goals, Keto Cycle makes it easy with its progress tracker and calendar with daily goals and weekly summaries.

Senza’s database features 1.6 million food items and 5,000 keto recipes, and all food items are verified for net carbs and sugar alcohol. You can view your feed to find new recipe ideas and create your ideal keto meal plan, and, unlike other apps, Senza offers a restaurant-finding feature that helps you find keto-friendly, low-carb places to eat near you. You can connect with friends through the app to share recipes and log food items from your friends’ journals. Other key features include fasting window/nutrition intake tracking and metrics such as daily score and weekly summary reports that evaluate how well you are sticking to your stated macro goals.

Download the free NHS Weight Loss Plan app

Complete our short quiz and find out what’s the best keto weight loss plan for you. Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet aren’t https://www.healthline.com/nutrition/ketogenic-diet-101 very large. Most people can lose weight if they limit calories and boost their physical activity.

Cronometer: Calorie Counter

Why I recommend it for beginner couch-to-5K runners, aside from the lack of subscription, is Coach Bennett’s audio-based guided runs. As you run, the pro running coach will give you pointers and motivation as you’re struggling to keep pace and stay moving. KetoClock provides guidance on what metabolic state that you are in — so you know when to eat, what to eat and when to fast.

keto weight loss app

Recovery is a critical yet often overlooked component of exercise on keto. The diet’s diuretic effect can lead to increased electrolyte loss, making proper hydration and mineral replenishment (sodium, potassium, magnesium) essential for muscle function and repair. Additionally, prioritizing sleep (7–9 hours per night) and incorporating active recovery days (light yoga, stretching, or walking) can reduce muscle breakdown and improve overall performance. Ignoring these aspects may exacerbate muscle loss, even with consistent exercise. Most days, I intermittently fast by finishing my last meal by around 8pm and not eating until around 11am the next morning, which reduces my overall calorie intake, without me feeling hungry.

Fitness Coach – Workout Plan

Using a colorful meter, it shows you how well you’re keeping up with your diet goals. Chris Kresser emphasizes that muscle loss on keto is not inevitable. He recommends prioritizing protein intake, incorporating resistance exercise, and monitoring overall caloric needs to support muscle preservation while in ketosis.

Want keto stats, simplified? We know some of the best free keto tracking apps!

I cut out bread, pasta, sugary and processed foods from my diet – but soon realised that I needed to phase out some fruit like kiwis, bananas and apples, and vegetables like corn, beans and potatoes too. This comparison table is based on the keto diet app’s features, benefits, pros, and cons. Some of these apps are free, and others are on a subscription that you need to pay for in-app purchases and other features. Integrate mental well-being, sleep tracking, and stress management into your diet plan for a holistic health approach. Your keto journey is unique, and the right app can make all the difference.

This app has a wide range of features, and a person can access some of them for free. Experts generally consider it to be safe, because the amount of ketone bodies that the body produces does not alter the blood’s pH levels. This distinguishes ketosis from ketoacidosis — a life threatening condition in which much larger numbers of ketone bodies alter the blood’s pH to make it acidic. Glucose is the body’s primary source of energy, and the body will choose this over any other source when it is available. Diet adherence is so much easier if you stick to a few meals that are simple and have a few ingredients.

Lifesum — Most Comprehensive Nutrition App

While calorie restriction often leads to muscle loss due to protein unimeal app breakdown, keto’s emphasis on high-fat, moderate-protein intake can spare muscle tissue when executed correctly. However, keto is not superior in all contexts; athletes or highly active individuals may find that carbohydrate restriction impairs high-intensity performance temporarily. In such cases, a targeted ketogenic diet (TKD), which includes small amounts of carbs around workouts, can mitigate these effects while maintaining ketosis. Finally, individual variability plays a significant role in how exercise and keto interact. Factors such as age, baseline fitness level, and hormonal health influence muscle retention and adaptation.

Best for community

Furthermore, the app is equipped with versatile tools such as a barcode scanner and photo capture for logging meals, ensuring ease and precision in daily tracking endeavors. It also aids in meal pre-planning by allowing users to portion meals ahead, maintaining adherence to keto ratios and preventing unexpected carb spikes. When it comes to community engagement features, FatSecret excels in creating a supportive environment for keto dieters through its dynamic community forum.