When you begin the keto diet, you’ll shed some of the pounds fast. Usually within 5 to 14 days, you’ll notice a huge change in your weight when you step on the scale. This fast weight loss helps inspire participants to want to continue the diet.
But then all of a sudden, the weight loss just stops and it baffles dieters since they’re still doing what they think they’re supposed to be doing. The problem is that if you don’t carefully track what you’re eating on a keto diet, you can end up with more calories and more carbs than what you should consume and you boot yourself out of ketosis.
So that leads to weight loss either getting off track or lost pounds showing back up.
When you don’t track what you’re eating, even though a keto diet is good for both weight and fat loss, you’ll experience trouble losing momentum and staying motivated.
It’s just like any other diet. If you’re not following what you should do and you’re eating more than you should, you don’t get the results that you want. Tracking isn’t hard. It just requires a little effort so you can know the truth about what you’re actually consuming.
You have to know what your food consumption is. That means you have to be aware of the portion sizes. Those should be written down along with weighing out the foods that should be weighed on a kitchen scale.
Simply “eyeballing” the amount of any food isn’t accurate enough. You’ll always end up underestimating what you’re eating and you’re more than likely getting a lot more calories or carbs than you think you are.
Tracking your food helps you make sure that your portion sizes are correct. When you study the labels on foods, you’ll often see a total calorie and carb count. But then when you check serving sizes, you’ll see that the item contains two or more servings.
You have to track your carbs using the right method. When something calls for a cup and gives the carb amount based on that, you need to use a cup that’s either a dry or liquid measure, whatever the food type is, to get the most accurate measurement. Otherwise, you can end up with more.
Use a keto or general diet tracking app that you can add to your mobile phone. These apps let you find foods, count your net carbs and more so that you stay on track with your keto diet.