The KetoDiet app guide

Today is the first tab and the page the app opens on (the first row of the menu). It shows your day at a glance and gives you quick access to the things you use most, from top to bottom:

Your Day

• Your day so far: your macros for today (net or total carbs, protein, fat and calories) and how far you are from your targets. Tap the card, or Open day, to open the day and add meals, water, activity and more.
• Add to today: search or scan a food and add it straight to today.
• Auto Fill: fill the rest of today with meals and snacks that meet your macros, as Auto Fill on the day does.
• Fasting: your current or next fast, when one is running, about to start or ended today (tap it to view or change the fast), and Start a fast. Tap All fasts for every fast.
• Meal plans: the meal plans you are following, and Start a meal plan. Tap All meal plans for every plan.
• Today's recipes: the recipes you have planned for today.

Progress

• Keep track of weight, body fat, measurements, blood glucose, ketones and more. Tap Customise to choose what is shown.
• Tap a card to see that measure's history.
• Progress photos: your before & after and latest photos, and Add photo. Tap All photos for every photo. You can hide them in Customise.

You

• My profile (your photo and name at the top of the menu): your name and photo, Account & sync, Premium features and your KetoDiet in numbers.
• My profile: your name and photo, Account & sync (sign in to sync your data and manage your account), Premium features, Apple Health, and your KetoDiet in numbers.
• Macros & targets: your daily targets and how they are calculated.
• Body stats & photos: weight, measurements and progress photos.
• Food preferences: allergies, categories and ingredients to avoid.

Read

• Popular articles from the KetoDiet Blog. Tap All posts to open the Blog.
• Blog and Keto Guide.
• New & in season: the blog's newest recipes and the ones in season right now. Every recipe is in the Food tab.

Support and Community

• Have any questions? Join our Facebook Support Group to ask diet-related questions and share your progress.
• Settings & help: your settings (measurement units, About, Disclaimer & legal) and Help & support (this manual, the quick setup, contacting us).

Today is the page the app opens on; it is the first row of the menu. It shows your day at a glance and gives you quick access to the things you use most, in two columns: your day on the left, your progress and the rest on the right:

Your Day

• Your day so far: your macros for today (net or total carbs, protein, fat and calories) and how far you are from your targets. Tap the card, or Open day, to open the day and add meals, water, activity and more.
• Add to today: search or scan a food and add it straight to today.
• Auto Fill: fill the rest of today with meals and snacks that meet your macros, as Auto Fill on the day does.
• Fasting: your current or next fast, when one is running, about to start or ended today (tap it to view or change the fast), and Start a fast. Tap All fasts for every fast.
• Meal plans: the meal plans you are following, and Start a meal plan. Tap All meal plans for every plan.
• Today's recipes: the recipes you have planned for today.

Progress

• Keep track of weight, body fat, measurements, blood glucose, ketones and more. Tap Customise to choose what is shown. Tap a card to see that measure's history.
• Progress photos: your before & after and latest photos, and Add photo. Tap All photos for every photo. You can hide them in Customise.

You

My profile (your name and photo, Account & sync, Premium features, Apple Health and your KetoDiet in numbers) is your photo at the top of the menu.

• Macros & targets: your daily targets and how they are calculated.
• Body stats & photos: weight, measurements and progress photos.
• Food preferences: allergies, categories and ingredients to avoid.

Read

• Popular articles from the KetoDiet Blog. The Blog and the Guide are in the menu.
• New & in season: the blog's newest recipes and the ones in season right now. Every recipe is in Food.

Support and Community

• Have any questions? Join our Facebook Support Group to ask diet-related questions and share your progress.
• Settings and Help & Support are at the end of the menu.

The KetoDiet app on iPhone has five tabs at the bottom of the screen. Each tab opens a page with everything for that part of your diet; tap a row or a card to go further, and tap Back to return. Tapping the tab you are on brings you back to the top of its page.

Today

• Your day at a glance: today's macros, Add to today, today's recipes, fasting, your progress and progress photos.
• You: My profile (your account, Premium features, Apple Health and your KetoDiet in numbers), Macros & targets, Body stats & photos and Food preferences.
• Read: popular articles, the KetoDiet Blog and the Keto Guide; then New & in season, the blog's recipes of the moment.
• Settings & help at the end of the page.

Plan

• The week: tap a day to open it, or All days to browse every day. Add to today and Auto Fill are under it.
• Following: the meal plan and the fast you are following.
• Plan something: start a meal plan or a fast, plan any day, add days to your basket, or export days.
• All fasts and All meal plans.

Add

• Add food to your day: search, scan a product, add a recent meal again (Recents), browse the Food list, find your own meals and ingredients (Yours), or log quick carbs and create a new ingredient or meal (Create). Adding to at the top shows the day and meal.

Food

• At the top: My meals, your Basket (with the number of items left to buy) and Scan product, above the search.
• Recipes in collections such as Fits today, Favorites, Breakfasts or Comfort food, and All recipes.
• Your meals: the meals you have created.
• Keto-friendly ingredients and Your ingredients.
• More: Food preferences (allergies, categories and ingredients to avoid), Eating out (restaurant meals) and your Basket.

Progress

• Charts of your nutrition, body & tracking, and readings over time: tap a card to see its chart.
• More: nutrient averages, and your body stats & photos.

The KetoDiet app on the iPad has a menu on the left. Each row opens a page with everything for that part of your diet; tap a row or a card to go further, and tap Back to return. When the window is narrow (a portrait iPad, Split View) the menu folds to its icons; it unfolds again when there is room.

My profile

• Tap your photo and name at the top of the menu: your name and photo, Account & sync, Premium features, Apple Health, and your KetoDiet in numbers.

Today

• The page the app opens on, in two columns: your day so far, Add to today and Auto Fill, fasting, meal plans and today's recipes on the left; your progress and progress photos, You (Macros & targets, Body stats & photos, Food preferences), Read (popular articles) and New & in season (the blog's recipes of the moment) on the right.

Food

• At the top: My meals, your Basket (with the number of items left to buy) and Scan product, above the search.
• Recipes in collections such as Fits today, Favorites, Breakfasts or Comfort food, and All recipes.
• Your meals: the meals you have created.
• Keto-friendly ingredients and Your ingredients (custom ingredients and scanned products).
• More: Food preferences (allergies, categories and ingredients to avoid), Eating out (restaurant meals) and your Basket.

Plan

• The week: tap a day to open it with its macros beside it, or All days to browse every day. Add to today and Auto Fill are under it.
• Following: the meal plan and the fast you are following.
• Plan something: start a meal plan or a fast, plan any day, add days to your basket, or export days.

Fasts and Meal plans

• Fasts: every fast on the left, the one you tap beside it; New fast at the top.
• Meal plans: every meal plan on the left, the one you tap beside it.

Progress

• Charts of your nutrition, body & tracking, and readings over time: tap a card and its chart opens beside the cards.
• More: nutrient averages, and your body stats & photos.

Read

• Blog: the latest keto articles and recipes.
• Guide: a comprehensive guide to the keto diet.

Settings & Help

• Settings: measurement units, About, and Disclaimer & legal.
• Help & Support: this manual, the quick setup, and contacting us.

In Macros & targets, you tell KetoDiet about yourself (age, weight, height, etc.) and your goal (weight loss, weight gain, etc.). KetoDiet will then calculate your optimal macronutrients (macros). As your weight, body fat, etc., change, KetoDiet will automatically recalculate your optimal macros.

To open Macros & targets:

• Go to Today > You > Macros & targets (Today is the first row of the menu).
• With no targets yet, the day's card on Today offers to calculate them.

Everything is on one screen and is changed where it is shown: tap a row to open its editor under it, then tap Done. A change applies from today. History lists your earlier settings.

Your daily targets

At the top, your daily macro targets, with a line saying why they are what they are (your goal and your calories against your maintenance level). If something is missing, it says what to add.

About you

Fill in the details your macros are calculated from:

• Sex for calculations
• Age
• Height
• Weight
• Body fat
• Activity level

Your macros cannot be calculated if any of these details is missing. With Apple Health sync on (in My profile), your weight and measurements from Apple Health are used too.

How your targets are set

Choose Calculated for me to let KetoDiet calculate your macros from your goal, or My own macros to set them yourself.

Calculated for me: your goal and pace

• Lose weight:
  • Gentle: the app automatically calculates a small calorie deficit.
  • Moderate: the app automatically calculates a moderate calorie deficit.
  • Intense: the app automatically calculates a large calorie deficit.
  • Tailored: the app uses a custom calorie deficit that you specify.
• Maintain: the app automatically calculates zero calorie deficit.
• Gain weight:
  • Gentle: the app automatically calculates a small calorie surplus.
  • Moderate: the app automatically calculates a moderate calorie surplus.
  • Intense: the app automatically calculates a large calorie surplus.
  • Tailored: the app uses a custom calorie surplus that you specify.

Then, under Carbs & protein, set your daily net or total carbs limit (choose which to count: Net carbs or Total carbs) and optionally a Protein boost.

My own macros

You can specify exactly the macros you want: your carbs limit (net or total), your protein target in grams and your fat target in grams. When your own macros are used, the app doesn't calculate your ideal macros and doesn't update them as your weight and body fat change.

Weight projection

At the end of the screen, an estimate of how your weight may change if you keep to them. It is an estimate, not a promise; tap How is this estimated? to see how it is worked out.

How to Read the Macro Rings

Your macros can be found on Today and on every day you open from Plan. Below we'll highlight some basic principles for understanding how macros work on a keto diet.

The macro rings in KetoDiet change color to help you meet your macros. Your aim should be for your rings to be green or orange on average. Don't worry if you occasionally end up in the red zone, but it shouldn't happen consistently.

Some macros are limits while others are targets. That distinction is important to understand how macros work on a keto diet.

Net or Total Carbs (referred as Tracked Carbs) are a Limit

Net carbs are the carbs that affect your blood sugar: total carbs without the fiber, with sugar alcohols counted only as far as they affect you. Tracked carbs are the carbs you choose to set a limit for, either net carbs (which is the default) or total carbs. You can find more about net vs total carbs in Total Carbs or Net Carbs, What Really Counts?. Switching between tracking net & total carbs will automatically cause KetoDiet to adjust several UI elements to make your tracked carbs more prominent. You tracked carbs are set for a specific date so all past changes in tracking are preserved.

Net or Total Carbs are a limit, which means that you should be eating no more than the limit you set in Today > You > Macros & targets. Our recommended limit to begin with is 20 to 25 grams of net carbs or 30 to 40 total carbs.

• You don't have to change anything as long as your Tracked Carbs are in the green or orange zones. If your tracked carbs get in the red zone, you can reduce them by cutting foods high in carbs or reducing portions.
• Common sources of carbs are vegetables, fruits, nuts, seeds, sweeteners, condiments, and dairy. Some foods like liver, seafood, and processed meat are common sources of hidden carbs.

Protein is a Target

Unlike tracked carbs, your protein intake is a target. When your protein intake is in the orange zone, it means you are either under your target or slightly over. Your protein intake may turn red if you significantly exceed your intake.

Tips to reduce your protein intake:

• Reduce your consumption of leaner meats and fish and instead increase your consumption of fatty fish and meat. Eat more fatty pork, lamb, beef, salmon, mackerel, herring, or sardines, and less chicken, turkey, tuna, or cod.
• If you're making an omelet with 3 eggs, try swapping one of the eggs with just egg yolk.
• Certain types of cheese, such as mozzarella, are high in protein. Try replacing mozzarella with cheddar.

Tips to increase your protein intake:

• Reverse the tips for reducing protein intake.
• Other sources of protein include almonds, broccoli, pumpkin seeds, peanut butter, and yogurt.
• You can add whey protein powder isolate, egg white protein powder, plant-based protein powders, or collagen.
• Protein Boost Feature: The Protein Boost feature allows you to specify an increase in your baseline protein intake. This is useful for individuals who have higher protein needs, such as athletes or those looking to build muscle.

Fat and Calories

Fat should be eaten to satiety. Calories are determined by your fat intake, as fat is essentially the "filler" in terms of calories, while protein and carbs remain fixed. If you consistently exceed your calorie limit, you should reduce your fat intake.

Depending on your target, your fat (and calorie) intake can either be a limit or a target.

• If your goal is to lose weight, your fat (and calorie) intake is a limit.
• If your goal is to maintain your weight, your fat (and calorie) intake are a target, although you can generally be more relaxed about meeting your target on maintenance.
• If your goal is to gain weight, your fat intake is a target.

As long as your fat (and calorie) intake are in the green or orange zones, you don't have to change anything.

Tips to adjust your fat intake:

• Increase fat intake: Focus on added fats such as olive oil, ghee, butter, or mayonnaise. Other high-fat foods include nuts (especially macadamias), avocados, cheese, whipping cream, coconut cream, and coconut milk, as well as fatty meats such as pork belly, lamb ribs, and beef ribeye.
• Reduce fat intake: Avoid fat bombs, "bulletproof coffee," and other beverages with added fats.

Note: If your calorie intake is over your limit while carbs, protein, and fat remain below your limit, it may be due to alcohol consumption. Alcohol contributes 7 kcal (Calories) per gram.

By understanding and managing your macros, you can effectively maintain your keto diet and meet your health goals.

To change the measurement units for food quantities, body stats, and readings, follow these steps:

Navigate to Settings:

• Go to Today > Settings & help > SettingsSettings in the menu and select Measurement units. The units of a single measure also open from its History.

All units are on one screen. Tap a row to see its choices under it; tap a choice to use it. An example shows how a value reads in the unit you picked. Tap Done to close it.

Select preferred units:

• Food weight: Grams (g) or Ounces (oz).
• Water: Milliliters (ml) or Fluid ounces (fl oz).

Body measurements:

• Height: Centimeters (cm), or Feet and inches.
• Weight: Kilos (kg), Pounds (lb), or Stones (st, lb).
• Waist, Hips, Thighs, Chest, Upper arms: Centimeters (cm) or Inches (in), each on its own.

Readings:

• Change the units for ketones (urine, blood), glucose (fasting and after meals), cholesterol (total, HDL, LDL) and triglycerides: mmol/L or mg/dL, each on its own.
• Breath ketones are always measured in PPM.

Reset to defaults:

• If you need to revert to the default units, tap Reset next to Reset to defaults. All units are then set from the location settings on your device.

Once you set your macros and targets (Today > You > Macros & targets), you can start planning and tracking your diet, day by day.

Today's day is the first card on Today. In Plan, the week strip at the top shows your days; tap a day to open it with its macros beside it, or tap All days to browse through all of them. To add ingredients for a range of days to your Basket, tap Add days to basket (under Plan something), then set the start and end date.

Adding meals & editing a day

A day is one page, from top to bottom:

1. Macros: an overview of the day's macros. You can switch between total and remaining macros by swiping left or right on the macro rings; tap Details for each macro explained.
2. Fasting: the day's fast, if there is one.
3. Meals: Breakfast, Lunch, Dinner and Snacks, each with its Add button.
4. Plan this day: Auto Fill, To Basket, Copy from and Copy to (see below).
5. Meal plans added to the day, if any.
6. Daily tracking: optionally, your water, activity, body stats (weight, measurements, etc.), readings (glucose, ketones or blood lipids), and your mood, energy and a note for the day.

You can jump to the next or previous day with the arrows at the top, or pick a day directly by tapping on the date.

To delete a meal from a day, swipe left and tap Removeswipe it to the left. To move a meal between breakfast, lunch, dinner, and snacks, touch and hold it, then drag & drop it. You can edit any of your planned meals by tapping on them, or touch and hold one for its menu (such as Change amount or time, Remove or View recipe).

To add meals for Breakfast, Lunch, Dinner, or Snack, tap on the corresponding Add button. The Add screen opens for that day and meal; you can choose from:

• Search: ingredients, recipes and restaurant meals, all from one search bar.
• Recents: All your recently added foods are listed here so you can quickly add them again.
• Food list: the keto-friendly ingredients, such as avocado, eggs, or nuts. This option is best used for adding quick snacks.
• Yours: the meals and ingredients you have created; search them on their own.
• Scan product: Foods can be added by scanning a barcode.
• Create: log quick carbs, or create a new meal or ingredient directly from the day.

Plan this day:

Under the meals, you can also:

• Auto Fill: Let KetoDiet suggest meals and snacks to help you meet your macro targets. KetoDiet scans through your meal options based on your preferences, such as preferred or avoided ingredients, diet and allergy preferences, and other miscellaneous settings. Auto Fill for today is also on Today and Plan, under Add to today. Typically, Auto Fill offers up to 5 different day completions (step through the options), and you can fetch even more options using the Find new meals button. Tap Add to day to use one.
• To Basket: Add all the ingredients for your day to your shopping basket.
• Copy from: Copy meals from another day to the current day.
• Copy to: Copy your current meals to another day.

Fasts and meal plans are on Today and in Plan: Start a fast, Start a meal plan, All fasts and All meal plans.

Daily macro overview

You can view your daily stats and how close you are to your daily targets under the day's macros: tap Details above the macro rings. You can view the data for the full day or for individual meals (breakfast, lunch, dinner, or snack).

Tracking glucose, ketones & blood lipids

You can track your glucose, ketones, and blood lipids under any day > Daily tracking > Readings.

Tracking water, mood & energy

You can track your water intake under any day > Daily tracking > Water. You can track your mood and energy, and add a note, under any day > Daily tracking > Mood, energy & notes.

Tracking daily activity

Daily activity tracking lets you track days where you are either more or less active than your baseline long-term activity level.

Here is how it works:

• Under Today > You > Macros & targets, you calculate your target macros based on your long-term activity level. Your long-term activity level captures how active you are on an average day.
• For days that you are significantly more or less active, you can specify your Daily Activity Level for the day (any day > Daily tracking > Activity). This will override your Long-Term Activity and recalculate your daily target macros.

To enter your Daily Activity, use the slider to specify your approximate activity level from sedentary to extremely active. As long as you have your profile set up, KetoDiet will calculate your new daily macro targets.

Optionally, you can use Apple Health to sync your activity and calculate your target macros. Please note that your activity may not be fully updated until the end of the day when you sync with Apple Health.

Tracking your progress

KetoDiet enables you to monitor your progress over time in Progress: tap a card (Net carbs, Macros, Weight, etc.) to see its chart, which opens beside the cards. To change the period for the charts, tap on the date range button at the top.

Whenever you choose dates (a custom range for the charts, days to add to your basket, days to export, or days to make a meal plan from), tap a day, then another to make it a range; a third tap starts again.

You can quickly add a meal to your day from the Add tab, in the middle of the tab bar. Add to today on Today and in Plan opens the same screen.

You can quickly add a meal to your day by tapping Add to today on Today or in Plan, or the Add button of a meal on any day. This opens the Add screen.

Adding food

Choose the day and meal:

• Adding to at the top shows the day and the meal your food goes to. Tap it to choose another.

Search for food:

• Use the search bar to find specific foods by name or ingredient.
• Recent and frequently added foods are under Recents for quick access, the keto-friendly ingredients under Food list, and the meals and ingredients you have created under Yours.

Scan a product:

• Tap on Scan product at the top to use your device's camera to scan barcodes of food items.
• The app will automatically detect the barcode and fetch the food information.
• Note: Ensure permissions are enabled.

Add food to your day:

• Tap on the food item you want to add.
• Adjust the serving size if necessary.
• Tap Add to include the item in your day.

Creating custom meals or ingredients

Tap on Create:

• Under Create on the Add screen, you have three options: Quick carbs (log carbs without choosing a food), Create a new ingredient or Create a new meal.

Create a new ingredient:

• Select Create a new ingredient.
• Enter the ingredient details, including name, nutritional information, and serving size.
• Tap Save to add the new ingredient to your list.

Create a new meal:

• Select Create a new meal.
• Enter custom meal details as needed.
• Tap Save to store the custom meal for future use.

Meal plans allow you to quickly plan your days while meeting your target macros. You can create meal plans based on your dietary preferences or by copying existing days in your plan as a meal plan.

Accessing Meal Plans

You can access meal plans from Plan: Start a meal plan (under Plan something) creates one, and All meal plans lists them. The meal plan you are following is shown under Following. Start a meal plan offers Make a weekly plan (the wizard below) or From days you have planned.

Weekly Meal Plan Wizard

You can use the meal plan wizard to create a meal plan based on your dietary preferences. Here is how the wizard works:

Step 1 - Your preferences

Provide your dietary preferences to narrow down the type of meals suitable for your custom meal plan. You can specify the following options:

• How often do you like to cook? Minimal cooking, cooking on most days, or loving cooking.
• Which meals do you have? The meals you want each day.

Based on these settings, the app will adjust the number and type of recipes needed to build your meal plan. For example, minimal cooking will prioritize easy and quick recipes. The week is planned so you cook fewer times and waste little: a dish you cook is eaten on up to three days in a row, or last night's dinner becomes the next day's lunch.

• New to keto? Add electrolyte drinks to ensure you get enough electrolytes (sodium, magnesium, potassium).
• Favorite ingredients and Ingredients to avoid: Fine-tune the meal selection to include recipes you'll enjoy. Note that favorite ingredients are not guaranteed if macro targets or other preferences cannot be met.
• Diet and Allergies: Filter out recipes unsuitable for your lifestyle. Many recipes include allergy-friendly alternatives; always check the recipe details.
• Under More options:
• Prefer make-ahead breakfasts: Select breakfasts that can be prepared in advance.
• Prefer salad for lunch or for dinner: Prioritize salads for the respective meal.
• Recipes with fewer servings: Ideal for minimizing leftovers.
• No snacks: Note that doing so may make it harder to meet your target macros.
• No desserts for breakfast: Such as mug cakes, coffee cakes, muffins, etc. Sweet breakfasts like granola, pancakes, waffles, or smoothies may still be included. To avoid all sweet recipes, add 'Sweetener' in your Ingredients to avoid list.

Step 2 - Your meals

The wizard generates a list of meals for your meal plan. Tap a meal to customize it:

• Change the main: Choose from suggested alternatives with similar nutritional profiles or search for your favorite meal.
• Add a side, Change or Remove side: Choose from suitable sides for the selected meal.
• Find new meals: Re-create a fresh meal selection if needed.

When you are happy with your meals, tap Build plan.

Step 3 - Plan ready

Build plan plans your whole week with these meals: each day within your carbs limit wherever it can be, reaching your protein, with fat and calories kept to your goal. Plan ready shows your macros each day on average, and each day's carbs. The plan is made for your usual day, using your long-term activity. You can:

• Save only, to use your meal plan later.
• Save and schedule, to add it to your days.

A brief report will reflect the choices made to optimize your meal plan, such as adjusted portions or extra snacks.

Copy a Meal Plan from Days in Your Plan

To create a meal plan using an existing date range:

• Tap Start a meal plan, then From days you have planned.
• Choose the days; their planned meals become a meal plan.
• Optionally re-arrange or delete any of your copied days before saving your meal plan.

Removing Meal Plans from Your Plan

To remove complete meal plans from your plan:

• Navigate to any day that includes recipes from the meal plan, scroll down to Meal plans added and tap the meal plan to remove its meals from that day (Remove this day's meals) or from every day (Remove from every day). Note that any additional foods will not be affected.
• Open Plan > All meal plans and tap on the meal plan you want to remove from your plan. Tap on Where it's scheduled to get a list of the times you have scheduled the meal plan, then tap one to review and remove its meals.

Replacing & Merging with Existing Meals

When you schedule a meal plan, we'll check if there are existing meals:

• Keep them and add: Keep your existing meals and add the meal plan meals on top.
• Replace them: Remove any existing meals and add the meal plan meals only.
• Cancel: Cancel the action.

The Importance of Snacks in Meeting Your Macros

Snacks help balance your macros to meet your targets. They are added only if the meals themselves cannot meet your macros:

• For weight loss: Getting enough protein without exceeding fat and calorie intake may require adding snacks.
• For weight gain: Snacks high in fat may be required for very active individuals.
• The weekly meal plan wizard allows you to disable adding snacks if you want to fine-tune your days manually.

Intelligent Fasting is an advanced feature designed to optimize your fasting periods. It schedules fasting based on your last meal's macronutrients and your ketosis state. For those in ketosis, Intelligent Fasting adjusts the start of deep ketosis and fat burning phases according to your pre-fast meal. The app automatically schedules fasts post the last meal of the day or starts immediately if no meals are logged.

How to Start a Fast

• In Plan, tap Start a fast (under Plan something). All fasts lists your past and planned fasts.
• Set the fast's plan and when it starts (tap a row to change it), and whether you are in ketosis.
• Tap Start to begin or schedule your fast.
• Optionally, you can log a past fast that has already been completed, allowing you to track it retrospectively.

How to Stop a Fast

Fasts conclude automatically at the end of the scheduled period. To manually stop an ongoing fast:

• Select the active fast you wish to stop on Today (Fasting), on its day, or in Plan > All fasts.
• On the fast's page, tap Stop fast. Changes to a fast are saved as you make them.
• If needed, you can later resume the fast, provided there's remaining time left according to the fasting plan.

If a fast runs at the same time as another one, its page says Overlaps another fast and which fast it overlaps. Both are kept: change the times of either if you didn't mean them to overlap.

Fasting Progress Reports

To view reports of your fasting progress:

• Open Progress and tap Fasting to access stats about your fasting hours each day, allowing you to track and analyze your fasting journey effectively.

You can track your body stats and progress photos to monitor your fitness journey. Here's how to manage your body stats in the KetoDiet app.

Accessing body stats

You can access and track your body stats under Today > You > Body stats & photos, also in Progress > More. For a particular day, open the day and tap Daily tracking > Body Stats.

Adding and editing body stats

• Weight and body fat are at the top, then your measurements: Waist, Hips, Thighs, Chest, and Upper Arms. Each shows its latest value and when it was taken.
• Tap on the one you want to set (e.g., Weight). Its editor opens under it: choose the unit, then move the ruler to the value, or switch to the keypad and type it.
• Weight, body fat and measurements go to one decimal in every unit (for example 80.0 kg, 176.4 lb, 12 st 8.4 lb, 23.5%, 31.5 in), and every screen shows them the same way.
• Tap Done to close the editor. What you set is saved for today (or for the day you opened it from).
• To see, change, or delete earlier entries, tap History in the editor.

Tracking progress photos

• Your latest progress photos (Front, Face, Back, Side, or Custom) are shown above your body stats.
• Tap them to view all your progress photos, add new ones, and manage them as needed.

Integration with Plan & Progress

• Plan: Access your body stats directly from any day to see how your daily activities and meals correlate with your measurements.
• Progress: View your overall progress, including body stats, to get a comprehensive overview of your fitness journey.

Notes

• Import Data from Apple Health: With Apple Health sync on (in My profile), you can import essential data from Apple Health to keep your stats up to date.
• Consistency: Regularly update your measurements and photos to accurately track your progress.

By using the Body Stats feature, you can effectively monitor your progress beyond just weight, helping you stay motivated and adjust your plan as needed.

The KetoDiet app allows you to manage your shopping basket efficiently with several features. You can find your basket at the top of Food (the basket icon, with the number of items left to buy), or under Food > More > Basket. To add the ingredients of several days at once, use Plan > Add days to basket. Quick carbs entries are left out: there is nothing to buy.

Arranging Your Basket

• You can arrange your basket by Food group, Meal, Ingredient, or Time added with the strip under the header.

Shopping

• Tap an item to tick it off while you shop; it stays where it is, crossed out. Tap it again to untick it.

Deleting Items

• To delete any entries from your basket, swipe left on the item you wish to remove; tap Undo if you change your mind.
• At the end of the basket, Remove ticked items removes what you have bought, and Clear basket empties it.

Printing or Exporting Your Basket

• You can print or export (share) your shopping basket. Tap on the print or share icons located at the top right of the screen.

All our recipes are trialed and tested by our team for the best results. We never include any random recipes scraped off the Internet, and all nutritional data for our recipes is reliable.

There are 10 sample recipes in the free version, and 2,000+ fully customizable recipes are available to our subscribers. This includes 1,650+ blog recipes and 350+ exclusive recipes. Subscribers can add any of our recipes to their plan, clone, and modify recipes.

Additionally, all of our users (including non-subscribers) can access all recipes shared on our blog via the Today > Read > BlogBlog section.

Favorite Recipes

To favorite recipes that you like, tap on the heart icon. This will enable you to find and add the recipes you like under Food > Favorites.

Recipe Sorting and Filtering

Use the filtering tool to view recipes that match your preferences based on categories and allergies. You can also exclude recipes by specific ingredients that you may want to avoid. You can sort recipes by tracked carbs (net or total), protein, fat, calories, overall time, etc.

Recipe View

Once you tap on a meal, you can view the full recipe including ingredients, serving size, time to prepare, number of servings, recipe instructions, and allergy information.

• Change Servings: Tap the − and + next to the ingredients to change to the desired number of servings. All ingredient amounts will update automatically.
• Print a Recipe: Tap on the print icon at the top of any recipe.
• Add to plan: Tap Schedule (the plus icon) at the top right to add the recipe to a day.
• Add to Basket: Once you choose the recipe you want to cook, tap Add to basket under the ingredients, then select some or all of them for your Basket. This will make shopping for ingredients easier, and you can quickly print or export the shopping list.

Some recipes use homemade ingredients (e.g., pesto, mayonnaise, or ghee) which themselves are recipes. You can tap on them to see the full recipe for such ingredients.

You can view step-by-step photos or hide them with the photos switch for a compact view. While you cook, tap an ingredient to cross it off.

Exclusive Recipes vs KetoDiet Blog Recipes

Exclusive recipes are recipes that are only available in our app and never shared on our blog. The KetoDiet app includes 350+ exclusive recipes. You can find them under Food > All recipes > Exclusive. All Exclusive recipes include allergy-friendly suggestions where possible.

Additionally, we enable all users to access hundreds of recipes shared directly via our blog. You can find all the recipes under Food > All recipes > From our Blog and also in the KetoDiet Blog (Today > Read > Blog) (Blog in the menu).

When you use our filtering tool, all recipes that do not match your preferences will be hidden. You can quickly disable the filtering by tapping on the filtering icon at the top of any list of recipes in Food, or under Food > More > Food preferences.

Note that while non-subscribers can view all of our Blog recipes via the KetoDiet Blog, only subscribers can use all of the recipes to plan and track their diet, clone any of the recipes, and use other premium features.

Important Notes

The vast majority of recipes we share via our integrated KetoDiet Blog include allergy-friendly options and swaps. To find all allergy options and recipe tips, make sure to tap on the green View extended recipe button below the list of ingredients to view the associated blog post. It is generally recommended that when you follow a blog recipe, always view the associated blog post for extra tips and clarifications.

Hint: You can find the latest recipes under Food > All recipes > New.

Note: All our recipes are gluten-free and grain-free, ensuring they fit within the keto guidelines and cater to those with gluten sensitivities or preferences for grain-free options.

You can set your preferences for recipes under Today > You > Food preferences. You can specify any allergies, preferences, and even exclude ingredients you don't like. All recipes that do not satisfy your criteria will be hidden in Food and when you add food to a day. Every change is saved at once.

Setting Recipe Preferences

Turn your preferences on or off:

• Toggle the switch at the top to enable or disable your food preferences quickly. When they are off, your choices are kept.

Ingredients to Avoid:

• Tap Add an ingredient to avoid under Ingredients to avoid.
• Search for the ingredient you want to exclude and choose it.
• Repeat the process to add more ingredients to the exclusion list. Tap one to change or delete it.

Categories:

Tap the categories that best fit your cooking style and dietary needs. Available options include:

• Easy
• Quick
• Few Ingredients
• Batch Cooking
• Freezer-Friendly
• Meals for 1-2
• Pescatarian
• Vegetarian
• Vegan
• Low FODMAP

Allergies:

Tap any allergies you need to accommodate. Available options include:

• Dairy Free
• Egg Free
• Nut Free
• Nightshade Free
• Pork Free
• Avocado Free
• Coconut Free
• Fish Free
• Shellfish Free

Accessing Food Preferences

You can also open your food preferences from Food and Add (the Food preferences row, or the filtering icon at the top of a list) to quickly update your preferences as needed.

Important Note

All our recipes are gluten-free and grain-free. This ensures that you can enjoy a wide variety of meals without worrying about gluten or grain-related dietary restrictions. By customizing your food preferences, you ensure that the KetoDiet app only suggests recipes that fit your dietary needs and preferences, making meal planning easier and more enjoyable.

You can find all of the meals you have created under Food > Your meals > All meals. You can also open them with My meals at the top of Food. Your meals are also accessible when you add a meal to your day (Yours). Touch and hold a meal for its menu, such as Edit meal or Add to plan.

Creating a Custom Meal

Custom Meals can either be defined by Ingredients or by specifying Nutrition Data.

Note: Please keep in mind that we can't guarantee that recipes you find online have accurate nutrition facts. It's always better if you let KetoDiet calculate them for you by adding individual ingredients.

Custom Meal Defined by Ingredients

When you create a Custom Meal based on ingredients, it's important that you specify the correct number of servings for the amount of ingredients you define. The editor is one page, from top to bottom:

1. Photo and name, and Define based on: Ingredients or Nutritional Data (for a new meal only).

2. Each serving: the macros per serving as you go, and how many servings the meal makes.

3. Ingredients: Tap Add ingredients to search through our extensive food database, or use the barcode icon in the search field to scan a product. If you cannot find the ingredient you are looking for, create a Custom Ingredient. To remove an ingredient, swipe left. To change the amount needed, tap on the ingredient. Touch and hold an ingredient to move it.

4. Recipe steps: Add your recipe steps, one row each. Note that this is a subscription-only feature.

Custom Meal Defined by Nutritional Data

You can select this option when adding ready-made meals that include nutrition facts on the label. Simply select a serving size and values per which the nutrition facts are listed. Then enter the nutrition facts. As for your own ingredients, you can turn on Carbohydrate excludes fiber and add its sugar alcohols in the Sugar alcohols card. If you get any errors, it means that you have entered incorrect values. Here are a few tips:

• Carbs + protein + fat in grams cannot be more than "Values per"
• Fiber cannot be higher than total carbs

Once you have entered all the required values, tap Save. If a value is wrong or missing, a message under its row says what to fix.

Cloning, Editing, or Deleting a Custom Meal

• Cloning: To clone a custom meal, switch to All meals, tap on the custom meal, and then on the clone icon at the top right. This will enable you to create a copy of your meal.

• Editing or Deleting: To edit or delete a custom meal, switch to All meals, tap on the custom meal you want to delete or edit, and then tap on the pencil tool at the top right. After you make the edits, tap Save at the top right. To delete, tap Delete at the end of the editor.

• You can also delete a custom meal quickly by swiping left on it.

To create a custom meal, go to Food > Your meals and tap the plus button next to All meals, or tap Create in All meals. You can also create one from the Add screen (Create).

You can search through our extensive food database to find keto-friendly ingredients (Food > Keto-friendly ingredients, or search in Food or Add). Each ingredient can be added directly to your day by tapping on the add-to-plan button on the right of each ingredient.

If you want to see full nutrition facts, simply tap on the name of the ingredient. Touch and hold any food, here or in search, for what you can do with it, such as Add to plan, Add to favorites or Make my own copy.

To search only the meals and ingredients you have created, choose Yours above the search results in Food or Add.

When a food contains sugar alcohols, its nutrition facts show Sugar Alc. under the totals, and the details list each one under Sugar Alcohols.

Creating, Editing, or Deleting a Custom Ingredient

Can't find what you are looking for? KetoDiet enables you to create your own Custom Ingredients similar to the way you create Custom Meals.

Create a Custom Ingredient:

• Enter the name of the ingredient.
• Select the food group (e.g., Beef, Dairy & Eggs, etc.). This helps organize your shopping basket as the ingredient will be grouped with similar foods.
• Specify the nutritional data, including values per serving size, total carbs, fiber, protein, fat, calories, sodium, magnesium, and potassium. If your label lists carbs without the fiber (common in the UK, EU and Australia), turn on Carbohydrate excludes fiber.
• If the food contains sugar alcohols, use the optional Sugar alcohols card:
  • Under Which sugar alcohols does it have?, tap each one on the label and enter how much it has.
  • If you pick more than one, choose Each amount when the label gives grams for each, or Only the total when it gives one amount for them all.
  • Not sure which? Tap I don't know: choose The pack shows net carbs and type them in, or It doesn't.
• Tap Save to save your custom ingredient.

Edit or Delete a Custom Ingredient:

• Go to Food > Your ingredients > Custom ingredients and tap on the custom ingredient you want to edit or delete.
• Tap on the pencil icon at the top right to edit the ingredient. After making edits, tap Save.
• To delete the ingredient, tap Delete at the end of the editor.
• You can also delete a custom ingredient quickly by swiping left on it.

When using ingredients for planning and tracking, try to always select generic foods rather than branded products. Nutritional data for generic foods are far more accurate and complete than for branded products.

Unlike branded products, generic foods are independently tested and verified, ensuring the accuracy is not disputed. Additionally, food databases such as the USDA food database keep updating and improving their entries on a regular basis.

To make this easy for you, we display Trust Levels in the form of badges to reflect the accuracy and quality of the data for each food.

Trust Levels

• Verified Level: These foods have been independently tested and verified. Examples include most generic foods and entries from reliable food databases like the USDA.
• Unverified Level: These foods may have less reliable data or fewer independent verifications. While generally accurate, they may require more caution.
• Unreliable Level: These foods often include branded products with less reliable or incomplete nutritional data. Use these with caution and verify information if possible.

Note: This doesn't mean that you shouldn't be using any of the foods with a lower trust level, but you should be cautious when using such foods. If you find any discrepancies, you can easily correct them in the app.

Label data missing: sometimes a product is known but not its nutrition. Tap Complete the label, copy the numbers from the pack, and it is saved as your own ingredient, ready to add.

If you correct a product's nutrition, your version becomes your own ingredient. KetoDiet then always uses it, whether you scan the product or find it in search, until you delete it.

Drinks with alcohol show Contains alcohol with their % vol.

KetoDiet will help you make the right choices when eating out. You can browse through restaurants and meals which are sorted by their net carb content. Any restaurant meal can be added to your plan by tapping on the add-to-plan button.

Adding Restaurant Meals to Your Plan

Browse Restaurants:

• Go to Food > More > Eating out.
• Tap a restaurant to browse its menu, or search every restaurant's meals.

Add to plan:

• Tap on the add-to-plan button next to the meal you want to add to your plan. Tap a meal to see its nutrition facts.

Requesting New Restaurants

Can't find the restaurant you are looking for? Let us know (Help & support > Contact support). We keep adding new restaurant chains with every update.

Note: We can only add nutrition facts for restaurant chains that publish nutrition data on their websites. We don't publish "estimated values" crowdsourced from user data.

KetoDiet includes a complete and comprehensive guide to the keto diet (Today > Read > Keto GuideGuide in the menu). You can browse through various chapters or search for keywords to quickly find what you are looking for.

Browsing Chapters

You can navigate through different chapters of the guide by tapping on the chapter title. Each chapter provides detailed information about various aspects of the keto diet.

Searching Keywords

If you are looking for specific information, use the search bar at the top of the guide screen. Enter keywords related to your query, and the guide will display relevant sections and topics.

Discover thousands of low-carb recipes, expert articles, video tutorials, and more!

All recipes shared via our blog are fully integrated into the KetoDiet app. This means you can easily add them to your plan, clone them, and add ingredients to the basket. All blog meals can also be found under Food > All recipes > From our Blog. You can open the Blog from Today > ReadBlog in the menu.

To favorite any Blog posts (recipes, articles, etc.), tap on the heart icon on any post in the list, or at the top right if you are inside the post.

To share any Blog post, tap on the share icon at the top right.

You can browse through all posts, view your favorite or unread posts, and filter by recipes, articles, video recipes and more with the strip under the search bar. Use the search bar to quickly find what you're looking for, and Mark all as read to clear the unread posts.

You can also add a blog recipe directly to your plan by tapping on the plus button at the top right when viewing the recipe.

A blog recipe opens like the app's own recipes: its photo with a card of the macros per serving, then its Nutritional data and the post. Use the photos switch next to Instructions to show or hide the step-by-step photos.

To manage your account, personalize your profile, and sync data across devices, go to Today > You > My profile > Account & syncMy profile > Account & sync (your photo and name at the top of the menu).

Personalize Your Profile

Add Your Name and Profile Photo:

• Tap your photo and name at the top of Account & sync. Its editor opens under it.
• Type your name, and take, choose or remove your photo.

Data Sync

Sync Between Devices:

• Syncing between devices is a Premium feature (an app subscription or a KetoDiet membership). If you are using the app on multiple devices, you can sync data between them by signing in under Account & sync (Sign in).
• All devices using the same Data Sync account will be kept in sync. Tap Sync now to sync straight away.
• If you're a new user, you'll need a KetoDiet account, which is free: tap Create an account.

Manage Account

Change Password:

• Under Online account, tap Change password. We'll email you a link to set a new one.
• Complete the password change request via your email inbox.

Change Email Address:

• Under Online account, tap Change email and follow the prompts to change your email address.
• You will need access to your new email inbox to complete the change request.

Sign Out:

• Under Online account, tap Sign out. Changes you then make are only stored on this device until you sign back in.

Delete Account:

• Under Manage, tap Delete account to remove all account data stored on the servers.
• Note: Deleting your online account will prevent you from signing in to your account again. You will still be able to access a copy of your data on this device.

KetoDiet offers a subscription to enable premium features. You can check your subscription status under:

• Today > You > My profile > Premium featuresMy profile (your photo at the top of the menu) > Premium features.

On rare occasions, you may have to restore purchases to regain access to premium features. You can do this by tapping on Restore purchases in multiple sections, including My profile > Premium features.

Note for KetoDiet Members

If you have a KetoDiet membership instead of a subscription, you can manage it at your membership portal

Edit & Track Your Body Stats

You can edit and track the following body stats (measurements):

• Weight
• Body Fat
• Waist
• Hips
• Thighs
• Chest
• Upper Arms

You can also upload and edit your progress photos on the Body stats & photos page.

How do I edit & track my body stats?

• Accessing Body Stats:
  • You can access and track your body stats under Today > You > Body stats & photos.
• Adding and Editing Body Stats:
  • Tap on the measurement you want to set (e.g., Weight). Its editor opens under it: choose the unit, then move the ruler to the value, and tap Done.
  • To see, change, or delete earlier entries, tap History in the editor.

You can also take progress photos and compare your progress visually, side-by-side

Manage Account

How do I create an account?

To create a KetoDiet account, follow these steps:

1. Go to Today > You > My profile > Account & syncMy profile > Account & sync (your photo and name at the top of the menu).
2. If you are a new user, tap Create an account. The account is free; syncing your data between devices is a Premium feature.

Can I update my email address?

Yes, you can update your email address by following these steps:

1. Go to Today > You > My profile > Account & syncMy profile > Account & sync (your photo and name at the top of the menu).
2. Under Online account, tap Change email and follow the prompts to change your email address.
3. You will need access to your new email inbox to complete the change request.

What should I do if I forget my password?

If you forget your password, you can reset it by following these steps:

1. Go to Today > You > My profile > Account & syncMy profile > Account & sync (your photo and name at the top of the menu).
2. If you are signed in: under Online account, tap Change password. We'll email you a link to set a new one.
3. If you are signed out: tap Sign in, then Forgot your password?
4. Complete the password change request via your email inbox.

Today

What is Today?

Today is the first tabthe page the app opens on (the first row of the menu). It shows your day at a glance and gives you quick access to the things you use most: today's macros (tap the card to open the day), Add to today, today's recipes, your fast, your progress and progress photos, You (My profile, Macros & targets, Body stats & photos, Food preferences), Read (popular articles, the Blog and the Keto Guide), New & in season recipes, and the Facebook Support Group, and Settings & help.

Can I customize Today?

Yes, you can customize the progress data shown on Today by tapping Customise, where you can also hide your progress photos.

How do I update my day?

Tap the Today card to open your day, where you can add meals and update your water, activity, body stats, readings, mood and energy.

Shopping Basket

How do I add items to my shopping basket?

You can add items to the basket in several ways:

• From a recipe or custom meal you can add individual ingredients or the full list of recipe ingredients
• From Plan > Add days to basket you can add a range of days
• From a day (To Basket, under Plan this day) you can add all ingredients for the day

Is there a way to share my shopping list with others?

Yes, you can share your shopping basket. To do so, tap on the share icon located at the top right of the screen.

Fasting

What is fasting?

Intelligent Fasting is an advanced feature designed to optimize your fasting periods. It schedules fasting based on your last meal's macronutrients and your ketosis state. For those in ketosis, Intelligent Fasting adjusts the start of deep ketosis and fat-burning phases according to your pre-fast meal. The app automatically schedules fasts post the last meal of the day or starts immediately if no meals are logged.

How do I set up a fast?

1. In Plan, tap 'Start a fast'.
2. Set the fast's plan and when it starts, and whether you are in ketosis.
3. Tap 'Start' to begin or schedule your fast.
4. Optionally, you can log a past fast that has already been completed, allowing you to track it retrospectively.

Can I track my fasting progress?

Yes, to view reports of your fasting progress:

1. Open 'Progress' and tap 'Fasting' to access stats about your fasting hours each day, allowing you to track and analyze your fasting journey effectively.

Planning and Tracking

How do I plan my meals for the week?

To plan your meals for the week:

1. Set your macros and targets (Today > You > Macros & targets).
2. Use Plan to see your week; tap All days to browse through all your days.
3. Tap on a day to view and edit it. In the editing view, you can:
   • Add meals by tapping on the corresponding "Add" button for Breakfast, Lunch, Dinner, or Snack.
   • Search, or choose from Recents or the Food list, scan a product, or create a new meal.
4. To add ingredients for any given period to the basket, tap Plan > Add days to basket and set the start and end date.

Alternatively, you can create a Weekly Meal Plan and apply it to your week, see 'How do I setup a diet plan?'

Can I track my daily calorie intake?

Yes, you can track your daily calorie intake:

1. Open the day you want to track (Today, or a day in Plan).
2. In its meals, you can add your meals for the day.
3. At the top of the day, you will find a quick overview of your daily macros, including calories.
4. You can switch between total and remaining macros by swiping left or right on the macro rings.
5. Details, above the macro rings, provides an overview of your daily macros, allowing you to see your calorie intake for the full day or individual meals (breakfast, lunch, dinner, or snack).

Food Preferences

How do I find recipes in the app?

You can find recipes in the app under Food (in collections, or All recipes), and when you add food to a day. The app allows you to customize your food preferences to match your dietary needs and preferences, making it easier to find suitable recipes.

Can I save my favorite recipes?

Yes, you can favorite recipes you like, so you can find them quickly.

Is there a way to filter recipes based on dietary preferences?

Yes, you can filter recipes based on dietary preferences. Under Today > You > Food preferences, you can specify allergies, preferences, and exclude ingredients you don't like. You can also select categories such as Easy, Quick, Few Ingredients, Batch Cooking, Freezer-Friendly, Meals for 1-2, Pescatarian, Vegetarian, Vegan, and Low FODMAP. Additionally, you can choose allergies to accommodate, including Dairy Free, Egg Free, Nut Free, Nightshade Free, Pork Free, Avocado Free, Coconut Free, Fish Free, and Shellfish Free. This customization ensures that only recipes that fit your criteria are displayed.

Ingredients

How do I add ingredients to a custom meal?

You can add ingredients to a recipe by searching through the extensive food database in the app. You can also scan a barcode if you have an ingredient you want to add.

Can I add an ingredient to my day?

Yes, when you find an ingredient, you can add it directly to your day by tapping on the add-to-plan button next to the ingredient.

Can I view the nutritional information of individual ingredients?

Yes, you can view the nutritional information of individual ingredients. Simply tap on the name of the ingredient to see the full nutrition facts, which include values such as total carbs, fiber, sugar alcohols, net carbs, protein, fat, calories, sodium, magnesium, and potassium.

Macros

How do I set up my macro goals?

To set up your macro goals:

1. Open Macros & targets: Today > You > Macros & targets.
2. Under About you, fill in your sex for calculations, age, height, weight, body fat and activity level: tap a row to set it. With Apple Health sync on, your weight and measurements from Apple Health are used too.
3. Under How your targets are set, choose Calculated for me and your goal (lose weight, maintain or gain weight) with its pace, or My own macros.
4. Then set your carbs limit and optionally a protein boost (or, with your own macros, your protein and fat in grams).

Can I track net or total carbs?

Yes you can switch between tracking net or total carbs, here's how to do it:

1. Open Macros & targets: Today > You > Macros & targets.
2. Under Count, choose Net carbs or Total carbs. This change will apply forwards in time until a new value is set.

What are "tracked" carbs?

Tracked carbs refer to the type of carbs you are currently monitoring, either net carbs or total carbs, depending on what you chose to count. KetoDiet allows you to switch between tracking net or total carbs, and the term "tracked carbs" refers to whichever option you've chosen to follow.

Can I adjust my macro ratios?

Yes, you can adjust your macro ratios in Macros & targets:

1. Calculated for me: The app calculates your macros from your goal: lose weight, maintain or gain weight, at a gentle, moderate or intense pace, or a tailored calorie deficit or surplus that you specify.
2. My own macros: You can manually set your macronutrients to fit your specific dietary needs.

My Meals

How do I log my meals?

To log your meals, go to Food > Your meals. You can create a custom meal either by defining ingredients or specifying nutritional data. When creating a custom meal by ingredients, specify the correct number of servings and add ingredients from the food database. You can also create custom ingredients or use the barcode scanning feature. For ready-made meals with nutrition facts, enter the values per serving size.

Can I view my meal history?

Yes, you can view your meal history. The meals you create are accessible when you add a meal to your day.

Is it possible to edit or delete a meal entry?

Yes, it is possible to edit or delete a meal entry. To remove an ingredient from a custom meal, swipe left. To change the amount of an ingredient, tap on the ingredient. To delete a whole custom meal, swipe left on it in your meals, or open it, tap the pencil tool and then Delete at the end of the editor. To remove a meal from a day, swipe left on it in the day.

Units

How do I switch between metric and imperial units?

To switch between metric and imperial units:

1. Go to Today > Settings & help > Settings.Tap on Settings in the menu.
2. Select Measurement units.
3. Choose your preferred units for various measurements (e.g., food weight, water units, body measurements, and reading measurements).

Can I change the units for specific measurements?

Yes, you can change the units for specific measurements:

• Food weight units: Choose between Grams (g) or Ounces (oz).
• Water units: Choose between Milliliters (ml) or Fluid ounces (fl oz).
• Body measurements:
  • Height: Centimeters (cm), or Feet and inches.
  • Weight: Kilos (kg), Pounds (lb), or Stones (st, lb).
  • Waist, Hips, Thighs, Chest, Upper arms: Centimeters (cm) or Inches (in).
• Reading measurements: Change the units for ketones (urine, blood), glucose, cholesterol and triglycerides between mmol/L and mg/dL. Breath ketones are always measured in PPM.

What units are supported by the app?

The app supports the following units:

• Food weight: Grams (g), Ounces (oz).
• Water: Milliliters (ml), Fluid ounces (fl oz).
• Body measurements: Centimeters (cm), Feet and inches, Inches (in), Kilos (kg), Pounds (lb), Stones (st, lb).
• Reading measurements: mmol/L, mg/dL for ketones, glucose, cholesterol, and other readings; PPM for breath ketones.

Purchases

How do I restore my purchases?

To restore your purchases, tap on "Restore purchases" in multiple sections of the app, including "Today > You > My profile > Premium features" (My profile: your photo at the top of the menu).

What should I do if my purchases are not recognized?

If your purchases are not recognized, try restoring them by tapping on "Restore purchases" in My profile under "Premium features". If the issue persists, please ensure that you have not changed your App StoreGoogle Play account on your device and that your device is connected to the Internet.

Generic vs Branded

What is the difference between generic and branded items in the app?

Generic foods have nutritional data that is far more accurate and complete compared to branded products. Generic foods are independently tested and verified, ensuring the accuracy of the data, which is regularly updated by reliable food databases such as the USDA. In contrast, branded products may have less reliable or incomplete nutritional data and are not always independently verified.

How do I choose between generic and branded options?

When planning and tracking ingredients, it is recommended to select generic foods due to their higher accuracy and reliability. The app displays Trust Levels in the form of badges to reflect the accuracy and quality of the data for each food:

• Verified Level: Independently tested and verified foods, mostly generic foods and reliable database entries.
• Unverified Level: Foods with generally accurate data but fewer independent verifications.
• Unreliable Level: Foods, often branded products, with less reliable or incomplete data. Use these with caution and verify information if possible.

Can I add my own branded items?

Yes, you can redefine a branded product if its nutritional data is missing or inaccurate. Whenever you scan the product or find it in search, the app will use your own version until you delete it.

Quick Add

How do I quickly add a meal or ingredient?

Open the Add tab, in the middle of the tab bar (or tap Add to today on Today or in Plan). At the top, Adding to shows the day and meal your food goes to.

Tap Add to today on Today or in Plan, or a meal's Add button on any day. At the top, Adding to shows the day and meal your food goes to.

Search for Food:

• Use the search bar to find specific foods by name or ingredient.
• Recent and frequently added foods are under Recents for quick access, and your own meals and ingredients under Yours.

Scan Product:

• Tap on "Scan product" to use your device's camera to scan barcodes of food items.
• The app will automatically detect the barcode and fetch the food information.
• Note: Ensure that permissions to access the device camera are enabled.

Add Food to Your Day:

• Tap on the food item you want to add.
• Adjust the serving size if necessary.
• Tap "Add" to include the item in your day.

Creating Custom Meals or Ingredients:

• Under "Create" on the Add screen, choose "Quick carbs", "Create a new ingredient" or "Create a new meal".

Create a New Ingredient:

• Select "Create a new ingredient".
• Enter the ingredient details, including name, nutritional information, and serving size.
• Tap "Save" to add the new ingredient to your list.

Create a New Meal:

• Select "Create a new meal".
• Enter custom meal details as needed.
• Tap "Save" to store the custom meal for future use.

Is there a shortcut for adding frequent items?

Yes, recent and frequently added foods are displayed for quick access on the Add screen, under Recents.

Meal Plans

How do I set up a meal plan?

To set up a meal plan, you can use the weekly meal plan wizard, which guides you through the process based on your dietary preferences. Here is how it works:

You can access Meal Plans from Plan: Start a meal plan, and All meal plans.

• Your preferences: Provide your dietary preferences to narrow down suitable meals for your custom meal plan. Specify how often you like to cook and which meals you have each day.
• Favorite ingredients & Ingredients to avoid: Fine-tune meal selection by including or excluding specific ingredients.
• Diet & Allergies: Filter out recipes that do not suit your lifestyle and check recipe details for allergy-friendly alternatives.
• More options: Choose options like make-ahead breakfasts, salads for lunch or dinner, recipes with fewer servings, and whether to avoid snacks or certain desserts for breakfast.

Then check the meals the wizard picked and tap Build plan: it plans your whole week within your macros, so you cook fewer times and waste little. Once your Weekly Meal Plan is created, you can add it to your days.

Can I customize my meal plan?

Yes, you can customize your meal plan by specifying your dietary preferences, ingredients to include or avoid, and dietary & allergy preferences. The meal plan wizard allows you to fine-tune meal selections and make adjustments based on your lifestyle and preferences.

Are there predefined meal plans available?

The weekly meal plans are created to meet your exact requirements and as such they cannot be generic or predefined.

Where can I change my dietary focus?

You can change your goal (your dietary focus) in Macros & targets. You can open it from Today > You > Macros & targets.