{"id":5184,"date":"2020-10-14T13:19:28","date_gmt":"2020-10-14T07:49:28","guid":{"rendered":"https:\/\/www.livofy.com\/health\/uncategorized\/metrics-to-track-on-a-keto-diet-keto-india-healthcare-and-lifestyle\/"},"modified":"2022-09-23T14:43:27","modified_gmt":"2022-09-23T09:13:27","slug":"metrics-to-track-on-a-keto-diet-keto-india-healthcare-and-lifestyle","status":"publish","type":"post","link":"https:\/\/www.livofy.com\/health\/keto-diet\/metrics-to-track-on-a-keto-diet-keto-india-healthcare-and-lifestyle\/","title":{"rendered":"Metrics And Measuring Techniques To Devise A Personalised Keto Diet"},"content":{"rendered":"<p><span style=\"font-weight: 400\">It can be devastating to know where to start on a ketogenic diet. A good way to start is to sit for few minutes, put down our phones, and ask ourselves: what is our most important goal? From there, we can read-up on relevant keto information, prepare our grocery list, and go for it! Some metrics and measuring techniques are required here.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The goal usually involves something measurable, which means it\u2019s important for us to pick the metrics that are meaningful to us, and track them. Not doing so would be like shooting a basketball and not looking to see if it went in the hoop. Tracking metrics can be a bit intimidating, but it is perhaps the most motivating and rewarding thing you can do on your journey. You will see the progress in you and you will be happier.<\/span><\/p>\n<p>Listed below are the Metrics and measuring techniques used to determine a personalized keto diet-<\/p>\n<h3><b>1. Macros\u00a0<\/b><\/h3>\n<p><a href=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/Ketogenic-Macros.png\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-5514\" src=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/Ketogenic-Macros.png\" alt=\"\" width=\"500\" height=\"480\" srcset=\"https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/Ketogenic-Macros.png 500w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/Ketogenic-Macros-300x288.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400\">Our macronutrients involve Fats. Protein, and carbohydrates. These are the three major nutrients required by your body for growth and development. <\/span><span style=\"font-weight: 400\">All the nutrients have different effects on ketosis because of how our body digests and metabolizes them.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The typical\u00a0 macro ratio looks like the following :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">5% of calories coming from carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">25% of calories coming from protein<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">70% of calories coming from fat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Your macros calculation depends on your daily calorie needs, your carbs, proteins, and fats needs. Once you\u2019ve got your daily energy values, you can build your macro goals accordingly.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Following a keto diet requires strict control over your macronutrients- especially carbohydrates. This could be a challenge in the initial phase but once you get to know a little nutrition know-how and you have the calculator to count your macros you can easily learn this skill.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center\"><strong><a class=\"button-ui leadgen\" style=\"cursor: pointer\">Learn More<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Use the keto calculators available on the App store to calculate your macros for a day. Keto calculators ask for your basic body parameters, activity time, lifestyle kind of parameters to give you the right amount of macros you have to take in a day.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/keto-calculator.png\"><img decoding=\"async\" class=\"size-medium wp-image-5186\" src=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/keto-calculator-300x300.png\" alt=\"Keto Calculator\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/keto-calculator-300x300.png 300w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/keto-calculator-150x150.png 150w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/keto-calculator-100x100.png 100w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/keto-calculator.png 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h5><b>Benefits of Keto Calculator-\u00a0<\/b><\/h5>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Keto Calculators are free of cost, easy, and reliable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">You can keep track of your macro intake easily on a daily basis.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It increases your chances of getting the good results you want. Just use this calculator and you don\u2019t need to make a guess every time while having your meals.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Learning how to correctly calculate and track macros is a core base of a properly designed keto diet. Macros are the first important metrics to see while going on a keto diet.<\/span><\/p>\n<h3><b>2. Fasting Blood Sugar\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Take this reading first thing in the morning before consuming any food or drink. This number is an excellent indicator of how well you are managing your macros and exercise on keto. Fasting glucose should lower down as you reduce carbs and deplete your body\u2019s glycogen stores. If the number of ticks rise on a given day, chances are your carb intake was higher and\/or physical activity was lower. As you get more experienced with how your body\u2019s fasting glucose measurements respond to keto, you will find this to be one of the most useful metrics you can collect.<\/span><\/p>\n<p><a href=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/fasting-sugar.jpg\"><img decoding=\"async\" class=\"size-medium wp-image-5187\" src=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/fasting-sugar-300x200.jpg\" alt=\"Metrics \" width=\"300\" height=\"200\" srcset=\"https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/fasting-sugar-300x200.jpg 300w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/fasting-sugar-1024x683.jpg 1024w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/fasting-sugar-768x512.jpg 768w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/fasting-sugar-600x400.jpg 600w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/fasting-sugar.jpg 1100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h6><span style=\"font-weight: 400\">How to calculate your blood sugar-<\/span><\/h6>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">With clean hands, put a test strip in your blood sugar meter.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prick the side of a finger with the lancet to draw a drop of blood.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Place the tip of the test strip on the drop of blood.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">After a few seconds, the blood sugar meter will show the reading.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Many people examine their blood sugar first thing in the morning, before eating. Because no food has been consumed for at least 8-10 hours, a blood sugar measurement at this time of day is called a \u201cfasting blood sugar.\u201d It\u2019s best to check this at the same time every day.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center\"><strong><a class=\"button-ui leadgen\" style=\"cursor: pointer\">Learn More<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h5>Normal Fasting Blood Sugar levels &#8211;<\/h5>\n<p><span style=\"font-weight: 400\">A normal fasting blood sugar level in someone who does not have diabetes is generally between 70 and 100 mg\/dL (3.9 to 5.6 mmol\/L).<\/span><\/p>\n<p><span style=\"font-weight: 400\">Fasting blood sugar that consistently falls in the range of 100 to 125 mg\/dL (5.6 to 6.9 mmol\/L) is considered prediabetes, which is also referred to as impaired fasting glucose. If your fasting blood sugar is above 126 mg\/dL (7.0 mmol\/l) on two separate occasions, then you may have diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Measuring your blood sugar levels while on keto is an important parameter to know how your body responds.<\/span><\/p>\n<h3><b>3. Body Measurements<\/b><\/h3>\n<p><span style=\"font-weight: 400\">One signal of successful dieting and weight loss is taking <\/span><span style=\"font-weight: 400\">body tape measurements<\/span><span style=\"font-weight: 400\">. <\/span><span style=\"font-weight: 400\">\u00a0Body tape measurements are a way better metrics to use for tracking your body composition changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">This is a motivating metric because it often takes time to lose weight, but you might feel your clothes fit better. Taking measurements will show how your body\u2019s transforming over time. <\/span><span style=\"font-weight: 400\">In many cases, we may see only modest weight loss on the scale as we go keto. Some of us may even put on weight as we shed fat and replace it with lean muscle. In these cases, the scale can be misleading but the tape measure won\u2019t lie. <\/span><span style=\"font-weight: 400\">You can measure<\/span><\/p>\n<h5>Body Parts to Measure through the tape-<\/h5>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">shoulders<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">biceps<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">chest<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">waist<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">thigh<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">calf<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">hips (the fullest part of your seat)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Keeping a notebook or notes in your phone, or an excel sheet is useful to track progress over time, and measuring on a weekly basis is best.<\/span><\/p>\n<h3><b>4. Ketone levels\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400\">While following a ketogenic diet it is important to test your ketones. It is a very important metrics to track on a keto diet.<\/span><\/p>\n<p><span style=\"font-weight: 400\">What are ketones? When in ketosis, your body doesn\u2019t depend on carbs as a form of energy anymore and instead, relies on fats for fuel! When your body breaks down these fats, it creates molecules called<\/span> <span style=\"font-weight: 400\">ketone bodies (or ketones). Since you\u2019re not consuming as many carbohydrates and replacing them with fats, \u201cmore fat is metabolized and a greater quantity of ketones are created.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Three ways to measure ketones in your body:<\/span><\/p>\n<ul>\n<li><b>Keto diastix<span style=\"font-weight: 400\">: Measures ketones in the urine<\/span><\/b><\/li>\n<li><b>Keto breath analyzer<\/b><span style=\"font-weight: 400\">: Measures ketones through the breath<\/span><\/li>\n<li><b>Blood ketone meter<\/b><span style=\"font-weight: 400\">: Measure ketones in the blood<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Use keto diastix as It is the most inexpensive way to measure ketones. <\/span><span style=\"font-weight: 400\">The most accurate means to do so is the blood ketone meter, but that\u2019s quite expensive.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <strong><a class=\"button-ui leadgen\" style=\"cursor: pointer\">Learn More<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h5><b>Measuring through Keto Diastix<\/b><span style=\"font-weight: 400\">&#8211;\u00a0<\/span><\/h5>\n<p><span style=\"font-weight: 400\"> It\u2019s the most inexpensive method to measure your ketone levels through urine. The process of measuring through keto strips is &#8211;<\/span><\/p>\n<p><a href=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/keto-diastix.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5188\" src=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/keto-diastix.jpg\" alt=\"Metric \" width=\"225\" height=\"225\" srcset=\"https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/keto-diastix.jpg 225w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/keto-diastix-150x150.jpg 150w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/keto-diastix-100x100.jpg 100w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Wipe your hands, then take a urine sample in a small glass.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Immerse the absorptive end of the strip into the sample for a few seconds, then remove.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wait for the amount of time outlined on the package for the strip to change color.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Differentiate the strip with the color chart on the packaging.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dispose of the urine and strip in a correct manner before washing your hands.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">The color matches to the concentration of ketones in your urine, which can range from no ketones to high concentrations. Dark color shows high ketone levels.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Urine strips are an economical and convenient way to measure ketosis. Follow the directions on the kit for the most accurate result<\/span><span style=\"font-weight: 400\">s<\/span><span style=\"font-weight: 400\">.<\/span><\/p>\n<h5><b>Measuring through Blood Ketone Meter<\/b><span style=\"font-weight: 400\">&#8211;<\/span><\/h5>\n<p><span style=\"font-weight: 400\"> It\u2019s quite an expensive method. It\u2019s generally made for type-1 diabetic patients. It is an accurate and reliable way to measure ketones through blood strips.<\/span><\/p>\n<figure style=\"width: 280px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/Blood-ketone-meter.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-5189\" src=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/Blood-ketone-meter-280x300.jpg\" alt=\"Blood Ketone Meter\" width=\"280\" height=\"300\" srcset=\"https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/Blood-ketone-meter-280x300.jpg 280w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/Blood-ketone-meter-956x1024.jpg 956w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/Blood-ketone-meter-768x823.jpg 768w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/Blood-ketone-meter-600x643.jpg 600w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/Blood-ketone-meter.jpg 1400w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption class=\"wp-caption-text\">Blood Ketone Meter<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400\">here\\&#8217;s how a blood ketone meter works:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Clean your hands.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Load the blade with the needle, following the directions provided.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Put a blood ketone strip into the ketone meter.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Prick your finger to draw a small drop of blood using the lancet.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Let the strip come in touch with the drop of blood and check the results.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dispose of the strip and blade as suggested in the directions.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Blood ketone levels are measured in mmol\/L.\u00a0 The <\/span><span style=\"font-weight: 400\">optimal ranges of BHB levels are between 1.50-3.0 mmol\/L<\/span><span style=\"font-weight: 400\">.\u201d<\/span><\/p>\n<h5><b>Measuring through Breathalyzer<\/b><span style=\"font-weight: 400\">&#8211;<\/span><\/h5>\n<p><a href=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/Keto-breath-analyzer.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-5190\" src=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/Keto-breath-analyzer-256x300.jpg\" alt=\"Metrics\" width=\"256\" height=\"300\" srcset=\"https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/Keto-breath-analyzer-256x300.jpg 256w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/Keto-breath-analyzer.jpg 425w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400\">Ketonix breath analyzer is used to measure your ketone levels in your breath. <\/span><span style=\"font-weight: 400\">They are very expensive, ranging up to 17000 INR. Acetones are measured to check your ketones. Acetones as a substance outside the body are colorless, volatile, flammable liquid.\u00a0 Measurements in acetone would be in mmol\/L. The optimal ranges are between 3-6mmol\/L and should be above 0.5mmol\/L.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Measuring your ketone levels is important so as to target your specific goals on a keto diet and get some good results.<\/span><\/p>\n<h3><b>5. Sleep patterns<\/b><span style=\"font-weight: 400\">\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400\">What does sleep have to do with metabolism, weight loss, and keto? A lot, actually. Sleep can be just as vital as proper nutrition when it comes to managing blood glucose levels, especially for those already dealing with metabolic diseases. No good-quality of sleep can affect the hormones that regulate appetite and cause us to crave nutrient-poor, high-calorie foods. Lack of sleep can also cause symptoms in the body that resemble insulin resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Getting enough sleep is vital. Not getting enough sleep, will not only hinder your progress with the keto diet but also affect your overall health. <\/span><span style=\"font-weight: 400\">However, sometimes keto followers find that they might have insomnia initially. Others might find that they sleep better and have a lot more energy during their day.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A 7-8hous sleep is enough on a keto diet or in your normal lifestyle. You can use the sleep trackers app on the App Store for measuring the number of hours you sleep in a day. Sleep is one of the vital metrics.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center\"><strong><a class=\"button-ui leadgen\" style=\"cursor: pointer\">Learn More<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3><b>6. Activity<\/b><span style=\"font-weight: 400\">\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Activity and eating patterns go hand-in-hand in making a change. It<\/span><span style=\"font-weight: 400\">\u00a0will keep your metabolism moving, your endorphins flowing, and improve your overall health and happiness. Activity is also a metric that plays a part in your physical performance.<\/span><\/p>\n<p><a href=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/activity.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-5191\" src=\"https:\/\/www.ketoindia.fit\/health\/wp-content\/uploads\/2020\/05\/activity-300x120.jpg\" alt=\"Metrics \" width=\"300\" height=\"120\" srcset=\"https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/activity-300x120.jpg 300w, https:\/\/www.livofy.com\/health\/wp-content\/uploads\/2020\/05\/activity.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h5>Sitting all day leads to?<\/h5>\n<p><span style=\"font-weight: 400\">Nowadays, we spend most of the time sitting at work or watching TV at home. Our bodies are in a metabolically dysfunctional state. In fact, nowadays., we now spend more time sitting than we do sleeping! The best keto diet in the world will have limited benefits if you aren\u2019t getting off your butt and getting enough movement. Our bodies have evolved to move! <\/span><\/p>\n<p><span style=\"font-weight: 400\">Walking for 10,000 \u2013 15,000 steps per day can be an incredibly easy and effective way to ensure we are avoiding sedentary behavior and getting enough movement to maintain a healthy metabolism.<\/span><\/p>\n<h3><b>7. Fun &#8211;<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Wondering why fun? Well, I just want to remind you don\u2019t forget to enjoy the journey. We have one life so enjoy every moment of it whether you are on a keto diet or not. Spend time with your family, friends, coworkers, spend time outdoors, go for a long walk, and enjoy every occasion indulging in your life. <\/span><span style=\"font-weight: 400\">Good keto health with a positive and well-balanced life outlook are a winning combination!<\/span><\/p>\n<p><span style=\"font-weight: 400\">Hence, The keto diet requires plenty of thought and planning, especially in the beginning when you\u2019re still getting the hang of it. Keeping track of metrics like macronutrient intake and sleep levels will keep you accountable and provide you with real-life data about your progress.<\/span><\/p>\n<p><span style=\"font-weight: 400\">This is as easy as it gets, so what is your excuse now? Get yourself<\/span><a href=\"https:\/\/www.ketoindia.fit\/health\/shop\/\"> <span style=\"font-weight: 400\">started<\/span><\/a><span style=\"font-weight: 400\"> today and Stay tuned for more such keto weight loss<\/span><a href=\"https:\/\/www.ketoindia.fit\/health\/category\/transformation-stories\/\"> <span style=\"font-weight: 400\">journeys,<\/span><\/a><span style=\"font-weight: 400\"> health content, and<\/span><a href=\"https:\/\/www.ketoindia.fit\/health\/category\/ketorecipes\/\"> <span style=\"font-weight: 400\">recipes<\/span><\/a><span style=\"font-weight: 400\">! Also, don\\&#8217;t forget to follow us on<\/span><a href=\"https:\/\/www.instagram.com\/keto.india\/\"> <span style=\"font-weight: 400\">Instagram<\/span><\/a><span style=\"font-weight: 400\"> for the daily dose of the Keto Lifestyle.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It can be devastating to know where to start on a ketogenic diet. A good way to start is to sit for few minutes, put down our phones, and ask ourselves: what is our most important goal? From there, we can read-up on relevant keto information, prepare our grocery list, and go for it! Some &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.livofy.com\/health\/keto-diet\/metrics-to-track-on-a-keto-diet-keto-india-healthcare-and-lifestyle\/\"> <span class=\"screen-reader-text\">Metrics And Measuring Techniques To Devise A Personalised Keto Diet<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":13,"featured_media":5192,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1675],"tags":[26,27,676,675],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Metrics to track on a Keto Diet | Keto India | Healthcare and Lifestyle |<\/title>\n<meta name=\"description\" content=\"How to start on a keto diet? 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