Milly Gaines
The ketogenic diet is a popular choice for people looking to lose weight. It involves eating high-fat, low-carbohydrate foods, which puts the body into a state called ketosis, where it becomes very efficient at burning fat for energy. However, some people find they are not losing weight on keto, and one reason could be that they are not eating enough calories. This may be due to the satiating effect of keto diets, which can lead to decreased hunger and make it challenging to consume enough calories. Additionally, most low-carb foods tend to be low in calories, and the recommended increase in fat intake may not always be sufficient to meet daily caloric needs, especially for those with higher energy requirements. While strict calorie counting is generally considered unnecessary on keto, being mindful of calorie intake is essential to ensure adequate energy and nutrient intake, especially when trying to lose weight.
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What You'll Learn
Lack of satiety from low-calorie, low-carb foods
The ketogenic diet is a low-carbohydrate, high-fat eating regimen. It is based on the principle that by significantly restricting carbohydrate intake, the body enters a state called ketosis, where it becomes highly efficient at burning fat for energy instead of glucose.
However, some people on the keto diet report not consuming enough calories, which can be detrimental over time. This may be due to the fact that most low-carbohydrate foods are naturally low in calories, and the keto diet restricts carbohydrate intake. As a result, adherents to the diet may struggle to eat enough calories from fat, the main fuel source on the keto diet.
Additionally, some people may have a psychological barrier to consuming enough fat due to the common belief that fat, especially saturated fat, is unhealthy. This can lead to a chronic low-calorie intake, which may cause the body to enter starvation mode, holding onto stored body fat. It can also negatively impact hormones and other bodily functions, especially in women.
Furthermore, the type of food consumed on the keto diet can impact satiety. Ketogenic diets have been shown to increase serum leptin levels, likely due to the high-fat content. Leptin is a hormone produced by fat cells that signals to the body and brain that there is enough fuel, suppressing appetite. However, consuming ultra-processed, low-quality foods on the keto diet may enhance appetite, leading to an extra intake of about 500 calories per day.
Therefore, it is important for those on the keto diet to ensure they are consuming enough calories from healthy, high-quality fats and proteins to feel satiated and maintain their energy levels.
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Not consuming enough healthy fats
The keto diet is a low-carbohydrate, high-fat eating regimen that is designed to put the body into a state of ketosis, where it burns fat for energy instead of glucose. While on a keto diet, it is important to consume enough healthy fats, as they make up a large portion of the diet's daily caloric intake.
Additionally, when you don't eat enough fat, you may not be providing your body with sufficient calories and energy to function optimally. This could result in a slower metabolism as your body attempts to conserve energy. Over time, chronically low calorie intake can even put your body into starvation mode, causing it to hold onto stored body fat.
Not only does consuming enough healthy fats help with satiety and energy levels, but it also provides various health benefits. Healthy fats such as polyunsaturated and monounsaturated fats are known to be beneficial for overall health. Sources of these fats include oily fish like tuna and anchovies, full-fat Greek yogurt, cheese, butter, and whole eggs.
To ensure you're consuming enough healthy fats on the keto diet, aim for approximately 60-80% of your daily calories to come from fat sources. It is important to prioritize whole and minimally processed foods, such as meat, eggs, seafood, nuts, and non-starchy vegetables and fruits. These foods provide quality fats, protein, and fiber, all of which contribute to a nourishing and satisfying keto diet.
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Lack of appetite and increased stress
The ketogenic diet is a popular choice for people looking to lose weight. It involves significantly restricting carbohydrate intake, which puts the body into a state called ketosis, where it becomes very efficient at burning fat for energy. While keto is known for its appetite-suppressing effects, some people may struggle with a lack of appetite and increased stress when trying to eat enough calories on this diet.
Lack of Appetite on Keto
One of the well-known "symptoms" of a ketogenic diet is its ability to regulate hunger and induce a feeling of fullness or "satiation." This is likely due to the high-fat, moderate-protein composition of keto diets, which are claimed to be more satiating than carbohydrates. However, some individuals on keto may experience a lack of appetite, making it challenging to consume enough calories.
This lack of appetite could be due to several reasons. Firstly, the restriction of carbohydrates, which are a primary source of calories in many diets, means that calories need to come from other sources on keto. Secondly, psychological factors, such as the belief that fat is unhealthy, may deter some individuals from consuming enough high-fat foods, leading to a lack of calories. Additionally, the type of food consumed on a keto diet can impact appetite. Ultra-processed and low-quality foods have been shown to enhance appetite, while whole and minimally processed foods are more satiating.
Increased Stress on Keto
For some individuals, the act of counting calories on keto may contribute to increased stress levels. Calorie counting has been associated with unhealthy behaviors and, in some cases, perceived as contributing to eating disorders. This can be especially true for those with a history of disordered eating.
Furthermore, a high-stress lifestyle can hinder weight loss on the keto diet. Psychological stress can cause changes in hormone levels, such as increased cortisol, leading to weight gain or difficulty losing weight. Chronic stress may also lead to cravings for comfort foods, adding extra calories to the diet.
Strategies to Manage Lack of Appetite and Increased Stress on Keto
To manage a lack of appetite, it is crucial to ensure adequate calorie intake, even if it means exceeding your daily goal. Adding healthy fats, such as butter, coconut oil, or full-fat dairy, can boost calories while maintaining the high-fat nature of the keto diet. Prioritizing whole and minimally processed foods can also help regulate appetite.
To reduce stress associated with calorie counting, individuals can focus on keto macros, particularly decreasing carb intake, instead of strictly counting calories. Additionally, incorporating stress-reduction techniques, such as getting enough sleep (7 or more hours for adults), can help alleviate stress and improve overall health and weight loss.
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Not eating enough calories from fat
The keto diet is a high-fat, low-carb diet. The body breaks down carbohydrates into glucose, which is used for energy. When there are not enough carbs in the body, it goes into a stage called ketosis, where the body becomes very efficient at burning fat and using it for energy.
When you don't eat enough fat on keto, you will feel hungrier. This can lead to snacking and consuming more calories than your body needs, resulting in weight gain. Eating plenty of fats is important on the keto diet, and the majority of your calories should come from fat. Depending on your source, you might be recommended to get around 60% of your daily calories from fats, but it could be up to 80%.
If you're not eating enough fat, you may be getting too much protein. There is an upper limit on the amount of energy we can derive from protein—between 35-50% of our caloric intake. Going beyond this will result in protein poisoning, and can cause numerous digestive problems, including diarrhoea, bloating, and constipation.
If you're struggling to eat enough calories on keto, there are some high-fat foods that can help you increase your fat intake. Avocados are high in fat, tasty, and healthy. You can introduce them into your diet by adding them to salads, making guacamole, topping them with different flavourings, or even just eating them on their own. Even if you don't like the taste of avocado, you can use it in recipes that cover up the flavour, such as avocado chocolate mousse or brownies.
Another way to increase your fat intake is to eat "'fat bombs', which are high in fat but avoid too many carbs. You can also add whipped cream to berries or other fruit for a high-fat dessert. If you're eating cheese, sour cream, and olives, you can add butter to coffee for a satisfying drink.
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Not prioritising whole, minimally-processed foods
A ketogenic diet is a low-carbohydrate, high-fat diet. The body usually breaks down carbohydrates into glucose, which is used for energy. When there is a lack of carbohydrates, the body enters a state called ketosis, where it burns fat for energy instead.
The keto diet is often associated with weight loss, but this is not always the case. One reason for this could be that people are not prioritising whole, minimally-processed foods. When two diets were compared, one containing ultra-processed foods and the other unprocessed foods, participants on the ultra-processed diet consumed an extra 500 calories per day. Appetites seemed to be enhanced when low-quality food was consumed.
Keto cookies, chocolate bars, and similar products are usually highly processed. Although they may contain less sugar and flour than their high-carb counterparts, they provide little nutritional value and may cause carb cravings. These can slow down weight loss progress. It is better to avoid or limit these foods and opt for nutrient-dense whole foods instead.
A healthy keto diet is built on whole, nutrient-dense foods, such as meat, fish, eggs, and non-starchy vegetables, along with natural fats like butter or olive oil. Meat and poultry contain no carbohydrates and are rich in B vitamins and minerals, including potassium, selenium, and zinc. Fatty fish such as salmon, sardines, mackerel, and herring are excellent choices, as are mild white fishes such as cod, halibut, and trout. Greek yogurt is also a good option, being higher in protein and lower in carbohydrates than regular yogurt.
Some people find it hard to eat enough calories on a keto diet. However, it is important to listen to your body and eat until you are full. If you are hungry, you may need more protein or another nutrient.
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Frequently asked questions
The keto diet is low in carbohydrates and high in fats. Most low-carb foods are very low in calories, so it can be challenging to get enough calories from fat each day.
Your body will tell you if it needs something. If you are hungry, you may need more protein or another nutrient. If you are not getting enough calories, your metabolism could slow down as your body does not have the energy to maintain it. You may also experience disrupted sleep and low energy levels.
You can add healthy fats to your diet, such as polyunsaturated and monounsaturated fats, found in many different foods. Some examples include oily fish (e.g. tuna and anchovies), full-fat Greek yogurt, cheese, butter, and whole eggs.
