Sticking to keto in the real world isn’t always easy. Eating out, visiting friends, or even tracking meals can feel like a minefield of hidden carbs.
The good news? AI tools like ChatGPT can act as your pocket keto coach — helping you make smarter choices, reduce stress, and stay on track.
Here are 3 powerful ways to use AI to make keto simpler, safer, and more sustainable.
1. Eating Out Without Worry
The challenge: Restaurant menus can be full of hidden sugars, starchy sides, and sauces that blow your carb count before you even realise.
The AI hack: Download the menu PDF from the restaurant’s website, upload it into ChatGPT, and ask something like:
“I’ve got a dinner at [Restaurant Name] and I want to stay keto.. Here’s the PDF menu. Can you highlight any hidden carbs and suggest the safest keto-friendly options so I don’t make a mistake?”
ChatGPT will break down the risky items and point you towards dishes that are genuinely safe. That way you can join in without second-guessing every bite.
2. Taking photos
The challenge: A friend has cooked something for you or you're out for a meal… but you’re not sure if it’s keto.
The AI hack: Snap a photo of the plate, upload it to ChatGPT, and type something like:
“My friend made me this meal, but I can’t tell if it’s keto. Here’s a photo of the plate - I think it’s chicken, rice, some sauce, and maybe beans? Can you estimate the carb count and tell me if it’s safe or not?”
AI can’t give exact numbers, but it can flag obvious carb risks and give you a rough estimate - which is far better than guessing blind if you're not totally sure.
3. Track Net Carbs
The challenge: Most calorie-tracking apps either charge subscriptions or don’t calculate net carbs properly. And net carbs are what really matter for ketosis.
The AI hack: Keep one ChatGPT conversation open all day and log your meals in plain English:
“Breakfast: 2 scrambled eggs, half an avocado.
Lunch: chicken salad with olive oil.
Snack: a few slices of cheddar cheese.
Dinner: steak with broccoli."
ChatGPT will calculate your totals, adjust for your body type, and give you feedback — no subscription needed.
Quick reminder: Net carbs = total carbs minus fibre and sugar alcohols (like erythritol or stevia) because they don’t impact blood sugar the same way.
Even with AI hacks, one big question remains:
👉 Am I really in ketosis?
Now you don’t have to guess.
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