We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Medical News Today only shows you brands and products that we stand behind.
Following a keto diet can be challenging, but several apps are available to help people track their macronutrients, or macros. Some of these apps also provide suitable recipes and nutritional information for a range of foods.
The features of keto apps vary, and a person’s preference will likely depend on their level of experience with the diet and their specific goals.
In this article, we examine some of the best keto diet apps. We also discuss what a keto diet is and what the surrounding research says.
A ketogenic, or keto, diet is a low carbohydrate diet that some people use for weight loss or to reduce body fat percentage. The diet is high in fats, moderate in proteins, and very low in carbohydrates. People track these macros with the aim of consuming them in the following ratios:
For an intake of 2,000 calories per day, this would mean consuming 20–50 grams (g) of carbohydrates.
The science behind the approach is to put the body into a state of ketosis.
Glucose is the body’s primary source of energy, and the body will choose this over any other source when it is available. People obtain glucose from carbohydrates in the diet.
When someone eats less than 50 g of carbohydrates per day, the body changes how it sources energy, producing ketone bodies to use as fuel instead. Health experts call this metabolic state ketosis.
In ketosis, the body produces less insulin. As a result, it stores less glucose as fat. In this way, the keto diet can help someone looking to lose weight and body fat.
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.
For more science-backed resources on nutrition, visit our dedicated hub.
Medical News Today includes reputable, well-received apps, and with a range of price points and features.
Additionally, MNT looks at some of the following:
Below, we look at some of the best keto diet apps for a person to consider.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
This app has a wide range of features, and a person can access some of them for free.
Some of the key features include:
The Carb Manager app is available to download for free. However, there is a premium version that a person can pay for that includes many extra features. The premium access costs around $40 per year.
Some of the main features of this keto and fasting app from Senza include:
It is of note that some reviewers mention difficulty logging foods, and having issues with the functionality of the app.
The Senza app is free to download and use. The company also has an online shop that a person can browse for all their keto needs.
With theTotal Keto Diet app, an individual can find hundreds of keto recipes and track their macros.
They can also:
There is a keto diet guide for beginners available to help people understand the concept and get started right away.
Some reviewers note that they had difficulty logging foods and that the app is sometimes unstable or freezes.
The app is free to download and is available via the company website or a person’s mobile device app store.
Some of the app’s features include:
As the free version of the app only allows people to add five food items, an individual may prefer to invest in the paid version, if possible. However, the cost is a potential downside.
This app is available for a person to download for free. However, they can also choose a monthly subscription, or they can make a one-time payment of around $30.
MyFitnessPal is a popular app that helps individuals track their nutrition and fitness.
Some features include:
The app does not calculate net carbohydrates. However, the app creators point out that people can calculate this by subtracting the grams of fiber in their diet from the grams of carbohydrates.
MyFitnessPal is free to use, with a paid premium version available for around $50 per year.
The app features include:
The recipes do not detail the macros for separate ingredients, so individuals will not have all the necessary information if they swap out ingredients that they do not use.
This app is free to download, but it includes pop-up commercials.
At the time of publication of this article, the app is only available for Android devices.
The app features include:
People can also opt to purchase a monthly or yearly subscription that offers access to macro breakdowns, weekly summaries, and meal timers. This costs around $20 per year.
Positive reviews mention that while the standard features are useful, the barcode and nutritional scanner often return no results.
The following table compares the keto apps in this article.
People may wish to consider the following before downloading a keto app:
Researchers are still studying keto diets to determine their possible benefits and safety issues.
Some research indicates that keto diets are effective for weight loss. However, those who follow a keto diet very strictly may also eat fewer plant foods, which have beneficial properties.
Moreover, some doctors have concerns about the increase in low-density lipoprotein (LDL), or “bad,” cholesterol that these diets cause. In retrospect, this may not be an issue.
A 2020 study stated that there are two sizes of LDL: small-size and large-size, and the total number of small-size LDL is a more potent marker for coronary heart disease.
A 2020 case report shared that it is the small-size or oxidized LDL particles that increase the risk of cardiovascular disease, and not larger LDL particles or the total amount of LDL. Researchers pointed out that the participant, who followed a keto diet, saw a reduction in small and medium-size LDL, and an increase in large-size LDL.
While a doctor following a standard lipid test might recommend abandoning the keto diet, scientists in the case report pointed out that the diet can be very beneficial, especially when people increase their vitamin C intake and reduce the consumption of oxidative polyunsaturated fats.
To prevent oxidation, a person can opt for healthy fat sources, storing them properly, and consuming them before they oxidize or expire.
The above research indicated that doctors who do not yet understand the difference between small-size and large-size LDL in relation to cardiovascular disease may actually be giving the wrong clinical recommendations.
However, more research is necessary to clarify the above with larger and long-term human studies.
Other studies suggest that ketone bodies may be beneficial for healthy aging and help treat some chronic conditions, such as Alzheimer’s disease and cancer. However, many available studies involve animals, and human research is necessary to make firm conclusions about these potential benefits.
Here we answer some common questions about these apps.
A ketogenic diet is high in fats, moderate in protein, and low in carbohydrates. The average diet will contain 55–60% fat, 30–35% protein, and 5–10% carbohydrates.
Yes, people on a keto diet can drink alcohol. However, it is important to choose alcohols that are low in carbohydrates.
It is a good idea for people on a keto diet to avoid foods that are high in carbohydrates, such as bread, potatoes, and rice.
Various keto diet apps are available to cater to people’s differing needs and experiences.
Some apps focus on tracking macros and providing recipes, whereas others allow individuals to track their fitness and get advice from professionals and the keto community.
Some people may find apps that detail net rather than total carbohydrates more useful. They may want to consider reading reviews and looking at the interface of an app to see whether it can work for them.
A person can also find information about keto diets on other apps and websites, such as YouTube and Reddit. However, not all of this advice will be from professionals who are qualified to educate an individual about nutrition.
If someone has a health condition or takes medication, it is important for them to consult a doctor before starting a new diet.
Please note: Medical News Today does not imply warranty of fitness for a particular purpose or endorse any of these applications. These apps have not been evaluated for medical accuracy by Medical News Today. The Food and Drug Administration (FDA) has not approved them unless otherwise indicated.
Last medically reviewed on November 3, 2022
Share this article
OUR BRANDS
