Frequently Asked Questions
How do I use the KetoClock?
All of the metabolic phases of the KetoClock (Storing Carbs, Burning Carbs and Ketosis) are important, but the goal is to minimize (but not eliminate!) the Storing Carbs phase and maximize your Burning Carbs and Max Fat Burn phases. By following your personalized daily targets for carbohydrates, fiber, fat and protein, you will naturally spend more time in the ‘Ketosis' phase and less time in the other phases. This can lead to weight loss, increased mental clarity and improved biomarkers.
Don’t forget that carbohydrates are still important for the body and should not be eliminated entirely! Carbs provide the body with key nutrients and fiber and are essential for a variety of processes in the body. The key is to choose the right carbs (see our keto list!) and to not overdo it.
What is KetoClock?
The KetoClock mobile app uses an algorithm based on the most up-to-date scientific research to predict energy balances in the body following the consumption of food and after exercise. When we consume carbohydrates, our bodies use some of them for immediate energy and store the rest for use later as glycogen in the liver and muscles or as fat. In the absence of food, our body relies on our stored reserves.
The KetoClock is a guide that helps you understand your body’s metabolic processes following meals and exercise. By tracking changes in energy balance, the KetoClock estimates when your body is relying less on stored carbohydrates (liver glycogen) for fuel and more on stored body fat (max fat burn).
Our algorithm estimates how food is stored as energy in the body and how those stored reserves are used over time. The KetoClock shows which of the three metabolic zones (Storing Carbs, Burning Carbs and Max Fat Burn) your body is in at any given time. It also shows the predicted future transition through the zones based on the last meal consumed and any exercise entries.
About the app
How do I interpret my KetoClock?
The KetoClock uses your physiological data to estimate what metabolic state your body is in (Storing Carbs, Burning Carbs or Ketosis) following meals. The metabolic phases beginning from your last meal consumed are as follows:
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Storing Carbs: Your body converts carbohydrates into glycogen and stores it in the liver and muscles to use later for energy. When your liver is filled to its maximum storage capacity, all surplus food energy is stored as body fat.
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Burning Carbs: In the absence of food, you start using stored energy from your liver (glycogen) and body fat about 0 to 5 hours after eating depending on the total amount of carbohydrates ingested. Your first available energy comes from stored carbohydrates in your liver (liver glycogen). As you progressively deplete the stored liver glycogen, you progressively start burning more body fat.
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Ketosis: When your liver glycogen reserves reach very low levels or are empty, you enter a metabolic state called ketosis that burns mostly stored fat for energy.
Following a low carb, high fat (ketogenic) diet results in lower levels of liver glycogen and, as a result, more time spent utilizing fat for energy (the Burning Carbs and Ketosis phases).
What determines the length of the Storing Carbs phase?
The Storing Carbs phase can range from 0 hours to 5 hours depending on your meal composition. The less net carbs in your meal, the less time spent storing them (shorter Storing Carbs phase). The more net carbs in your meal, the longer it takes to store them (longer Storing Carbs phase).
Carbs are still an important part of the diet. So, the goal is not to completely eliminate the Storing Carbs phase, but to minimize the time spent in this phase by consuming lower carbohydrate meals.
What are net carbs?
Net carbs are the amount of carbs minus the amount of fibre in the meal/product. While dietary fibre is a carbohydrate, it cannot be digested by the body so net carbs only includes the amount of carbohydrates that can be absorbed by the body and thus contribute to glycogen and/or fat storage.
What does ‘Time to Max Fat Burn' mean?
'Time to Max Fat Burn', which is displayed at the top of your KetoClock, is the remaining hours and minutes until you reach 'ketosis'. When you consume carbohydrates, the time it takes to reach the Ketosis phase increases. Keeping carbohydrate consumption low will help maximize the amount of time spent in Ketosis.
What is the Fasting Clock?
The Fasting Clock is a timer that counts how long it has been since consumption of your last meal or snack (also known as your ‘fasting’ time). Aim to decrease the frequency of meals throughout the day by limiting or avoiding snacks and have one fasting interval per day that is a minimum of 12 hours - this is usually done with an overnight fast.
How is the total time added to my KetoClock determined?
The "Time Added" (shown below) accounts for the time it takes to store the total net carbs in the meal and plus the additional time it takes to use the newly stored energy. It is the cumulative total of carbohydrates that has the largest effect rather than individual items.
How do I save an item to my foods?
Click the heart icon located in the top right corner of the screen to save a food, meal or recipe to My Foods.
How do I edit a manual entry food?
Delete the item from My Foods and re-scan the barcode to enter it again with the correct information.
What is freeform?
Freeform is a food entry tool that allows you to enter or dictate a list of foods with or without serving sizes (ex. ‘banana, 1 cup of riced cauliflower, 1 tbsp low sodium soy sauce’) and it will perform a search for all of the items at the same time. We recommend double-checking your meal entry to confirm accuracy since the food items and serving sizes entered via Freeform are automatically generated based on your entry.
What do I do if my food wasn’t found using freeform?
If the freeform method didn’t return the correct item, try using the search bar at the top of the food entry screen. This search bar allows you to enter a single item for a more refined search of the database.
How do I delete an item/food from my meal?
You can swipe left on any item to delete it or click on the item and then select the trash can icon on the nutrition details screen to delete it.
How do I edit a meal that I’ve already logged?
Go to your Diary, select the meal you wish to edit, click to two dots in the top right corner, and select edit. You will be taken back to the main food entry page where you can add additional items to the meal and/or select ‘done’ on that screen and you will be taken to the meal review screen where you can edit the existing ingredients in the meal and time of the meal.
Why do I have to enter the time I consumed my meal?
In order for our algorithm to accurately estimate your personalized energy balances throughout the day, we need to know what time you consumed your meals. This helps us calculate what metabolic phase you are currently in and estimate what time you will transition through the next metabolic phases.
Why isn't there an option to log resistance exercise?
While resistance exercise is an excellent method for improving strength, keeping bones healthy and supporting weight loss, weight lifting uses little to no liver glycogen to meet the energy requirements. Because the KetoClock predicts liver glycogen storage, while we strongly encourage resistance exercise, weight lifting will not affect your KetoClock status.
Can I exercise while I am fasting/in ketosis?
Yes! Fasted exercise is an excellent way of expediting weight loss. Carbohydrates are the preferred fuel source during exercise, but during times of fasting (or ketosis) there are limited amounts of carbohydrates available, so the body must use fat as its main energy source instead. While fasted exercise may help you achieve your weight loss goals faster, exercising under a state of limited carbohydrate availability may cause unpleasant side effects including light-headedness, dizziness and fatigue, specifically for individuals who are new to fasted exercise. If you chose to engage in fasted exercise, start slow and focus on low intensity, aerobic exercise. As you continue to engage in a low carbohydrate lifestyle and your body adapts to its new metabolic state, you may progress towards moderate intensity, aerobic exercise. Know your body and your limits and only engage in fasted exercise if you feel safe doing so.
Does a low carbohydrate diet cause muscle mass loss?
As long as you are achieving your daily protein target, adhering to a low carbohydrate diet will not cause muscle mass loss and may actually be protective against lean tissue loss. Muscle glycogen loss is often mistaken for muscle mass loss - particularly when just beginning a low carb diet. One gram of glycogen contains ~3g of water and an average adult has approximately 400g of muscle glycogen (will vary depending on amount of muscle mass). Because the combination of muscle glycogen and water can account for up to 1.2kg of body weight, when your muscle glycogen reserves deplete, your muscles may appear smaller.
How will a high-fat diet affect my cholesterol?
While adherence to low carb diet has been shown to positively impact conditions commonly associated with high cholesterol such as obesity, heart disease and type 2 diabetes, individual response may vary. Studies exploring the relationship between a ketogenic diet and cholesterol have produced conflicting results with some showing a decrease in LDL (bad cholesterol) and increase in HDL (good cholesterol), while others have shown an increase in LDL. It is important to remember that everyone will respond to dietary and lifestyle interventions differently, and that there are many factors (including genetics, current health status, sex, age etc) that contribute to each person’s unique response to dietary and lifestyle interventions.
How does a low carbohydrate diet affect electrolyte balance?
Electrolytes are minerals that help regulate many essential body processes including muscle function, hydration, hormone release and more. Reducing carbohydrate intake promotes body water loss (and thus minerals) from the body, which can lead to dehydration and electrolyte imbalance. This often occurs when your body is first adjusting to a low carb diet, and may result in some unpleasant side effects such as headache, nausea, fatigue and weakness - known as the keto flu. To avoid electrolyte imbalance and dehydration, drink plenty of water and consider consuming a no/low carbohydrate electrolyte supplement. Always read and follow the label of any supplements before consumption.
About the diet and lifestyle
How do I remove an item from My Foods?
Deselect the heart icon or swipe left on foods or meals. For recipes, select the recipe from 'My Recipes', click the double dots, and select delete.