Weighing ingredients
Weighing ingredients accurately is the foundation of a correctly calculated ketogenic meal. Here are practical tips for common challenges.
Liquids
Weigh liquids in grams on the kitchen scale instead of using measuring cups. One milliliter of water weighs approximately one gram, but oil is lighter (approx. 0.92 g/ml) and cream varies with fat level. Always weigh to be sure.
Butter and fatty masses
Use a spoon or spatula to scoop out butter. Room-temperature butter is easier to weigh accurately than cold butter. Press the butter lightly into the measuring spoon to avoid air pockets.
Oil and MCT
Pour oil slowly onto a spoon over the scale. A small overpour can quickly become several extra grams. Use tare between different fat sources so you keep track.
Small amounts of spices
Small amounts of spices and salt can be difficult to weigh on a regular kitchen scale. If the amount is under 1 gram, you can use a more accurate scale (0.1 g accuracy) or agree with the clinical dietitian on how these should be calculated.