Track long enough to learn, not forever
Short-term logging can help some people learn portions and label information, but there is no required duration and tracking can be harmful for people prone to disordered eating.
Set initial targets with a calculator — keto, low carb, or insulin resistance macros — then adjust from energy, hunger, waist, and labs with your provider.
A simple tracking protocol
If logging raises anxiety or you skip social meals to protect a streak, the tool is costing more than it gives. Stop counting and change approach.
- Week 1: log everything, including oils and bites — honesty beats perfection
- Week 2: fix the biggest leaks (nuts, cheese, dressings) using label skills
- Week 3–4: keep protein steady; loosen fat if hunger is low and weight is trending
- Exit plan: move to plate method below once portions feel obvious
Plate method when counting stops
Revisit numbers if weight stalls for 6+ weeks, you add serious training, or medications change. Use TDEE plus macros when you need a fresh baseline — then return to habits, not permanent spreadsheet living.
- Half plate non-starchy vegetables
- Palm-sized protein
- Thumb of added fat (oil, nuts, cheese)
- Carbs from berries, legumes, or starchy veg only if your plan allows
Cook from recipes instead of guessing
Repeating a few known meals beats improvising every night. Start with under 10g net carb recipes or the keto hub, then rotate. Consistency is a feature, not a failure of creativity.