Senza - Keto tracker & fasting planner

Keto and fasting complement each other perfectly. Senza aids you in enhancing the advantages of both approaches: Strategize for achievement. Monitor your consumption and nutrition, including eating and fasting periods, ketone/glucose levels, physical activity, and weight. Observe your growth on a daily basis.

A vast database of keto-friendly foods:

- Over 2 million entries and countless recipes for ketogenic, carnivore, and paleo diets

- Confirmed net carbohydrates that exclude fiber and sugar alcohol from total carbohydrates

Simple time-based food tracking:

- UPC barcode scanner available

- Integrated fasting timer

- Access to restaurant menus

- Customization tools

- Personal and tailored items

Advanced users:

- Integrate all elements: food & fasting, exercise, weight, glucose, and ketones

- Compatible with Fitbit and Google Fit

Keto community:

- Log into each other's journals

- Exchange recipes and advice for adhering to keto, carnivore, and paleo diets

- Remain on track while enjoying the journey!

Senza FAQs for the Ketogenic Diet Beginner

Why are macros in grams, not percents? 

Doing keto by percent is an older method of estimating ketosis that was used before apps had the ability to track net carbs precisely by grams. We don't show percents in this app because many people never hit their goal when estimating this way.

Ketosis is initiated by running out of carbs to process for fuel. It's the absolute grams of carbs that does this, not a percent of your overall diet. Your protein is set by the app as a ratio to your estimated lean body mass (not as a percent of total food consumed). Fat intake should vary based on your hunger level and shouldn't be treated like a goal you need to reach. Senza provides the fat macro and daily calories as ceilings to stay below for weight loss.  

Should I track Total Carbs or Net Carbs?

Senza enables you to choose the carbs preference that works best for you. For nutritional ketosis, we recommend using net carbs, calculated as:

Total Carbs - Fiber - Sugar alcohol = Net Carbs

25 grams of net carbs is low enough so that most people can maintain ketosis without having to test for ketones daily. Total carbs includes all fiber and sugar alcohol, so if you leave the limit at 25g, TC is more restrictive. This setting typically is used for therapeutic ketosis. Some people raise their TC level to 30g or more, but this leads to guesswork and the need to test ketones to be sure of your metabolic state. To change from NC to TC, go to your Senza Profile under the main menu and scroll to Carbs Preferences.

Do calories matter?

Yes, calories do matter, but focus on lowering net carbs as you get started with keto, and then you can watch overall calories after you get used to eating very low net carbs. Eventually, you'll adjust your fat intake to stay within your calorie limit for weight loss with keto.

How to change my starting weight? 

If you entered an incorrect or placeholder starting weight during the set-up process, you can edit the first weight reading under the Trends page. 

Tap the bar graph icon from the bottom menu, then tap the + button and select Weight from the drop-down menu. Look for the word Edit, and enter the correct weight, then select your preferred start date. 

How to change my goal weight?

You can edit your goal weight under your profile. Tap the main menu and then your name, scroll down to Target Weight and enter the new value.

Note, your macros will not change based on a different target weight. They are set to establish a safe rate of fat loss over time. The weight graph on the Trends page will show your new goal and forecast a goal attainment date once you've begun to update your weight regularly.

Can Senza track exercise? 

Yes! Senza connects with Apple Health, Google Fit and Fitbit to import active calories from exercise and automatically adjust your macro targets for the day. You can set up this connection under your profile. Note, Senza only imports "active calories," as defined by your fitness device/app, since your baseline caloric burn already is accounted for in your recommended macro settings. For light movement such as walking, make sure your device/app labels the calories as active.

What if I don't track workouts with an app?

No problem! You can convert almost any activity imaginable to calories burned with the HealthStatus Calories Burned Calculator, then enter the active calories manually on the Senza Trends page. Tap Trends + Exercise, enter the kcal, then adjust the date and time, if needed. 

How do I know if my macros adjusted for exercise?

There are three ways to see the results of imported or manually added active calories in Senza:

The Macro Bar at the top of your Food Journal will reflect adjusted nutrition targets, according to the exercise settings under your profile.

You also will see a spike in the Estimated Caloric Burn graph (white dotted line) on the Trends page for any day where active calories have been applied.

To see/edit/delete exercise data that has been imported, go to Trends, tap + and select Exercise from the menu, then tap Edit.

What are the Exercise Settings under my Senza profile?

Senza provides the ability to customize your exercise settings according to your workout routine. The default exercise settings are geared toward moderate workouts and are a good place to start for most users. Current research finds that the body conserves energy after exercise, so you don't want to "eat back" all of the calories you've burned. For consecutive days of high-intensity exercise (not recommended during the transition to ketosis), you'll want to customize these settings.

Here is a brief explanation of each exercise setting:

Trigger calorie level (kcal): This is the minimum number of calories that must be burned in exercise before any changes are made to your macro targets in Senza.

Fixed calories added (kcal): Senza will add this number of calories to your total ceiling for the day, on any day when the number of active calories exceeds your trigger level.

Variable calories added (%): Senza will apply this percentage to active calories remaining, after the fixed calories are subtracted.

Added protein (grams): This amount of protein will be added to your daily target, to rebuild muscle.

Added net carbs (grams): We don't recommend adding NCs for moderate exercise; however athletes doing consecutive days of high-intensity training that depletes muscle glycogen will want to adjust this setting.