Madeleine Hull
The ketogenic, or keto, diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve health. However, it is not necessary to count calories on a keto diet because ketosis, which results from eating very few carbohydrates, teaches your body to burn fat at a greater rate. Moreover, the keto diet itself has a satiating effect that leads to decreased hunger. Nevertheless, if you are not losing weight, it may be helpful to count calories for a week to understand your calorie intake better and cut back where necessary.
| Characteristics | Values |
|---|---|
| Calorie Counting on Keto | Not necessary if you are eating whole and minimally-processed foods |
| Recommended if you are experiencing a weight loss stall | |
| Useful if you tend to eat too much fat on keto | |
| Recommended if you often overeat or are not satisfied with the amount of weight you've lost | |
| Weight Loss on Keto | Possible without counting calories |
| More likely if you are in a calorie deficit | |
| Achievable by eating whole, nutritious, low-carb foods |
What You'll Learn
Eating too many acceptable carbs
While it is possible to lose weight on the keto diet without counting calories, it is important to be mindful of the number of carbs you are consuming. The keto diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve their health. However, for the keto diet to be effective, it must be implemented correctly.
One of the main reasons people don't lose weight on the keto diet is that they are consuming too many carbs. To reach the state of ketosis, a metabolic state in which your body burns fat for energy instead of glucose, carbohydrate intake must be drastically reduced. Typically, carbs are reduced to 30-50 grams per day on the keto diet. This is in stark contrast to the standard dietary recommendation that 45-65% of calories come from carbs.
If you are consuming too many acceptable carbs on the keto diet, you may not be able to reach and maintain ketosis. This could lead to a weight loss plateau or even weight gain. To avoid this, it is important to track your macronutrient intake and make sure that only around 5-10% of your total calories are coming from carbs. This may involve making some adjustments to your diet, such as reducing your intake of starchy vegetables or fruits that are high in carbohydrates.
In addition to tracking your macronutrient intake, there are a few other things you can do to manage your calorie intake on the keto diet:
- Increase your physical activity to burn more calories.
- Reduce your stress levels, as chronic stress can lead to the consumption of high-calorie, high-fat, and high-sugar comfort foods.
- Get sufficient sleep, as insufficient sleep is associated with eating habits that increase your risk for weight gain.
- Make more home-cooked meals, as they tend to be healthier and lower in calories than fast food or takeout.
- Prioritize protein in every meal, as it can help increase the number of calories you burn and keep you feeling full.
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Not counting calories
The general consensus is that strict calorie counting on keto is unnecessary because ketosis, which results from eating very few carbohydrates, teaches your body to burn fat at a greater rate. Moreover, the keto diet itself has a satiating effect that leads to decreased hunger.
Considering that calorie counting is used primarily for reaching a weight loss goal, sticking to your keto macros — particularly honing in on decreasing carbs — may be a good alternative for weight loss.
However, it is still possible to go over your calories and deal with excess weight along the way. For this reason, it might be a good idea to strike a balance between calorie control and a high-quality keto diet.
Tips for managing calories without counting
- Make more home-cooked meals: compared to fast food and takeaways, meals prepared at home are healthier because you have control over the ingredients.
- Eat non-starchy fruits and vegetables: Broccoli, asparagus, cauliflower, salad greens, avocados, strawberries, and blueberries are examples of non-starchy fruits and veggies. They’re low in both carbohydrates and calories and are packed with fibre.
- Stop mindless snacking: snacking can be done out of boredom or to experience relief from a stressful situation. This is the kind of behaviour you would want to avoid to stop overeating.
- Prioritize protein in every meal: Protein can help increase the calories you burn due to its thermic effect, which is higher than carbohydrates and fat. Moreover, protein can keep you full.
- Get sufficient sleep: Sleep is essential for weight loss by moderating your appetite and preventing late-night snacking. Note that adults need 7 or more hours of sleep.
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Constant snacking
Firstly, it's important to understand that snacking is not inherently bad. In fact, it can be beneficial for some people, such as those who tend to overeat when they go too long without food. Snacking can help keep hunger levels stable and prevent ravenous hunger, which can lead to poor food choices and excess calorie intake. However, it's crucial to make healthy snack choices and ensure that snacks are not simply additional meals.
The problem with constant snacking is that it can lead to increased calorie intake, which can hinder weight loss efforts. This is especially true if the snacks are high in calories, sugar, or fat. For example, processed snack foods like chips, cookies, and nuts are calorie-dense and easy to overeat. These types of snacks can quickly add up to a significant number of extra calories throughout the day, sabotaging weight loss efforts.
Additionally, constant snacking can be a sign of unhealthy eating habits, such as "recreational" or "mindless" eating. This refers to eating influenced by external cues such as food availability, time of day, or social situations rather than internal hunger cues. People may snack out of boredom, stress, or temptation, even when they are not truly hungry. This can lead to excess calorie intake and weight gain.
Furthermore, the timing of snacks may also impact weight loss. Some studies suggest that consuming snacks close to bedtime may reduce the amount of fat burned and impede weight loss progress. On the other hand, snacking in the afternoon may be a better option as it can provide a boost of energy and help curb cravings until the next meal.
To optimize weight loss, it's essential to be mindful of snacking habits. Here are some tips to help manage constant snacking:
- Limit the frequency of snacks: Base your snacking frequency on your activity level. If you're very active, one to two snacks per day may be appropriate. If you lead a more sedentary lifestyle, you may do better with one snack or even none at all.
- Choose nutritious snacks: Opt for snacks that are high in protein and fiber, such as hard-boiled eggs, cottage cheese, almonds, or peanut butter. These snacks can help you stay full and satisfied until your next meal.
- Practice mindful eating: Before reaching for a snack, ask yourself if you're truly physically hungry or if you're eating due to boredom, stress, or temptation. Find non-food coping mechanisms for stress, such as going for a walk or watching funny videos.
- Plan and prepare healthy snacks: Having healthy snacks on hand can help you make better choices. Prepare nutrient-dense snacks like nuts, fruits, or vegetables in advance so you're less likely to reach for unhealthy options.
- Include protein in your meals: Protein helps increase calorie burn due to its thermic effect and keeps you feeling fuller for longer. Include a good source of protein in each meal to curb cravings and prevent constant snacking.
- Get adequate sleep: Lack of sleep can disrupt your appetite and lead to increased snacking. Aim for 7 or more hours of quality sleep each night to support your weight loss efforts.
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Little to no exercise
If you're not exercising, the keto diet can still be effective for weight loss, but there are some important things to keep in mind. Firstly, understand that the keto diet is significantly different from a standard diet, and that difference is what will drive weight loss even without exercise.
Ketosis
The key to the keto diet is achieving a metabolic state called ketosis. In ketosis, your body burns stored fat instead of carbohydrates for energy. This is because, in ketosis, your body has very few carbohydrates to burn for energy, so it becomes very efficient at burning fat.
Macronutrients
To reach ketosis, getting the right balance of macronutrients (carbs, protein, and fat) is essential. This will look different for everyone, so a good place to start is to calculate the optimal breakdown for you. Generally, the keto diet calls for 70-80% of your calories from healthy fats, 20-30% from protein, and only 5-10% from carbohydrates.
Calories
While strict calorie counting is not necessary on keto, it is still important to be mindful of your calorie intake, especially if you are not exercising. Eating very low-carb and high-fat foods can affect your satiety and ability to burn body fat. If you are consuming too many calories, you may gain weight even if you are in ketosis.
Snacking
Constant snacking can increase your calorie intake and lead to weight gain. Try to limit snacking to one or two healthy snacks a day, choosing options that are high in protein and fiber, such as almond nuts, walnuts, eggs, pumpkin seeds, and avocados.
Sleep
Getting enough sleep is crucial for weight loss. Sleep helps regulate your body's normal cycles and can also help reduce stress levels. Aim for 7 or more hours of sleep per night.
Stress
A high-stress lifestyle can hinder your weight loss efforts. Chronic stress can lead to the consumption of comfort foods, which are often high in both fat and sugar, and therefore contribute to excess calorie intake.
Alcohol
Alcoholic drinks are high in calories and can prevent weight loss. Additionally, alcohol can increase your food cravings and lead to larger meals.
In summary, while it is possible to lose weight on the keto diet without exercising, it requires a careful approach that focuses on achieving and maintaining ketosis, managing calorie intake, and making healthy lifestyle choices.
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Underlying medical conditions
While the keto diet can be an effective tool for weight loss, underlying medical conditions can affect your progress and overall health. Here are some conditions that may hinder your weight loss journey on the keto diet:
- Hypothyroidism: An underactive thyroid gland can lead to weight gain and make it challenging to lose weight.
- Polycystic Ovarian Syndrome (PCOS): This hormonal disorder is linked to weight gain and can impact weight loss efforts.
- Cushing's Syndrome: This rare condition results in excessive levels of the hormone cortisol, which can cause weight gain, particularly around the midsection.
- Depression: Apart from affecting appetite and energy levels, depression can also contribute to weight gain.
- Hyperinsulinemia (High Insulin Levels): Elevated insulin levels can lead to weight gain and make weight loss more difficult.
If you suspect that an underlying medical condition is hindering your weight loss on the keto diet, it is essential to consult a healthcare professional. They can perform the necessary tests to identify any issues and provide guidance on managing your weight loss journey while addressing your specific health needs.
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Frequently asked questions
Many people don't need to count calories because keto reduces their appetite. However, if you haven't lost weight in a month, you're likely getting too many calories. Counting calories for a week might reveal some things that have more calories than you'd expect, so you know where to cut back.
The keto diet is a low-carbohydrate, high-fat eating plan that shifts the body's energy source from carbohydrates to fats. By significantly reducing carbs, the body enters a state called ketosis, where it breaks down fat into molecules called ketones, which serve as fuel. This process promotes fat burning and helps reduce appetite due to lower levels of hunger-stimulating hormones.
A well-structured keto diet emphasizes foods high in healthy fats and low in carbohydrates. Include proteins like meat, poultry, fish, and seafood; low-carb vegetables like spinach, kale, zucchini, and broccoli; dairy like cream, cheese, and unsweetened Greek yogurt; nuts and seeds like almonds, chia seeds, and macadamia nuts; and healthy oils like olive oil, coconut oil, and avocado oil.
To stay in ketosis, avoid foods that are high in carbohydrates. This includes grains like wheat, rice, oats, and corn; sugars like table sugar, honey, and maple syrup; high-carb fruits like bananas, apples, and oranges; processed snacks like chips and crackers; starchy vegetables like potatoes and corn; and legumes like beans and lentils.
Here are some tips to help you achieve and maintain a healthy BMI on the keto diet:
- Keep a food journal to identify any eating patterns that may be preventing weight loss.
- Drink plenty of water to help you feel full and reduce snacking.
- Get enough sleep to regulate your body's normal cycles and reduce stress levels.
- Plan your meals to ensure you're staying within your keto macros.
