Keto Vs Calorie Counting: Which Diet Trumps The Other?

The ketogenic diet and calorie-counting are two popular methods for losing weight. While both can be effective, they differ in their approaches and have unique benefits and challenges. The keto diet is a low-carb, high-fat eating plan that shifts the body's energy source from carbohydrates to fats, resulting in reduced hunger and more consistent energy levels. On the other hand, calorie counting involves tracking the number of calories consumed and creating a calorie deficit to promote weight loss. This approach offers flexibility and balanced food intake but may be time-consuming and challenging for some. Ultimately, the best choice between keto and calorie counting depends on individual goals, lifestyle, and personal preferences.

Calorie counting on keto

Calories are a measure of energy. Each macronutrient provides a specific number of calories: dietary fat has the highest calorie density at 9 calories per gram, while protein and carbohydrates each contain 4 calories per gram. A calorie deficit is necessary for weight loss, which can be achieved by reducing calorie intake or expending more calories through physical activity.

The ketogenic diet is a low-carb, 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 fat becomes the primary fuel source. This promotes fat burning and helps reduce appetite.

While calorie counting is not necessary on keto, it can be useful in certain situations. For example, if you are experiencing a weight loss plateau, counting calories can help identify areas where you may be consuming too many calories. Additionally, counting calories can be beneficial for those who tend to overeat or are not satisfied with their current weight loss progress.

• Make more home-cooked meals: Cooking at home allows you to control the ingredients and calories in your meals.
• Eat non-starchy fruits and vegetables: These foods are low in carbohydrates and calories and packed with fibre, which can help reduce hunger and promote satiety.
• Stop mindless snacking: Evaluate whether you are snacking out of boredom or stress, and base your snacking frequency on your activity level.
• Prioritize protein: Protein can help increase the number of calories you burn and keep you feeling full.
• Get sufficient sleep: Sleep is essential for weight loss as it moderates your appetite and prevents late-night snacking.

Remember, the decision to count calories or not is a personal one. Calorie tracking on keto is generally not recommended as long as you prioritize whole and minimally-processed foods. Meat, eggs, seafood, nuts, and non-starchy fruits and vegetables provide quality fats, protein, and fibre to keep you satisfied.

Weight loss expectations

When it comes to weight loss, people often debate the effectiveness of the ketogenic (keto) diet and the calorie deficit diet. Both diets have their unique benefits and challenges, and the best choice depends on your goals, lifestyle, and preferences. Here are some weight loss expectations to consider when choosing between the keto and calorie deficit diets.

Keto Diet Weight Loss Expectations:

• The keto diet restricts carbohydrates to induce a state called ketosis, where fat becomes the primary fuel source. This can lead to reduced hunger and more consistent energy levels.
• Research suggests that the keto diet can aid in weight loss and may improve metabolic health, reduce acne symptoms, and lower the risk of certain conditions such as type 2 diabetes and heart disease.
• The keto diet emphasizes high-fat, low-carbohydrate, and moderate-protein intake. It typically includes meat, poultry, fish, low-carb vegetables, dairy, nuts, seeds, healthy oils, and some fruits.
• One of the main challenges of the keto diet is that it restricts entire food groups, including carbs. This can make it difficult to maintain and may lead to potential nutrient deficiencies.
• The keto diet may enhance satiety and reduce post-meal blood sugar spikes, making it easier to control weight without constant calorie counting.
• The keto diet may lead to quicker initial weight loss due to reduced insulin and appetite suppression. However, maintaining ketosis requires strict adherence to the diet.

Calorie Deficit Diet Weight Loss Expectations:

• The calorie deficit diet focuses on consuming fewer calories than your body burns, creating a negative energy balance that promotes weight loss. This approach allows for flexibility and balanced food intake across all macronutrients.
• A calorie deficit can be achieved by reducing daily caloric intake by 500-1000 calories, typically resulting in about 1-2 pounds of weight loss per week.
• The calorie deficit diet includes nutrient-dense, low-calorie foods such as lean proteins, whole grains, leafy vegetables, low-sugar fruits, healthy fats, low-fat dairy, and high-fiber foods.
• One of the challenges of the calorie deficit diet is that it can lead to hunger, cravings, and low energy levels. Choosing filling, nutrient-dense foods and planning balanced meals can help manage these challenges.
• The calorie deficit diet offers a wide range of food choices and avoids the strict restrictions of the keto diet. This makes it easier to maintain and adapt to various preferences.
• While the keto diet may offer faster initial weight loss, the calorie deficit diet often holds an edge for long-term weight management due to its flexibility and balanced approach.

The choice between the keto and calorie deficit diets depends on individual preferences, goals, and lifestyle. The keto diet may be suitable for those seeking quicker initial weight loss and specific health benefits, while the calorie deficit diet offers more flexibility and a sustainable approach to weight loss. Ultimately, weight loss expectations may vary, and it is essential to consult with a healthcare professional before starting any weight loss program.

Calorie-dense foods

Healthy high-calorie foods include:

• Granola
• Meats (e.g. chicken, beef, pork, and lamb)
• Tofu
• Fish (e.g. salmon, tuna, and mackerel)
• Avocados
• Milk
• Beans
• Sweet potatoes
• Whole grains
• Nuts (e.g. macadamia nuts, pecans, and almonds)
• Oils (e.g. olive oil, peanut oil, and safflower oil)

Some calorie-dense foods that are low in nutrition include:

• Bakery cake with chocolate icing
• Buttermilk biscuits
• Chocolate-covered pretzels
• Glazed doughnuts
• Rice Krispie treats

Medical issues

Counting Calories

Counting calories is a complicated process, and it can be hard to keep an accurate count. For example, it is difficult to accurately count calories outside of a laboratory setting, and people often miscount the number of calories they eat. This is especially true for those eating large meals and portions.

Additionally, not all calories are equal. Carbohydrates and protein have 4 calories per gram, while fats have 9 calories per gram. Alcohol has 7 calories per gram. This means that eating calorie-dense foods like bacon and full-fat cheese can cause you to consume more than half of your recommended daily calorie intake in one meal.

Keto Diet

The keto diet is a low-carb, high-fat diet. It restricts several foods, including fruits, whole grains, and legumes, and therefore may not provide enough vitamins and minerals. Studies suggest that the keto diet does not provide enough calcium, vitamin D, magnesium, and phosphorus. Over time, this may lead to nutrient deficiencies.

The keto diet may also lead to:

• Kidney issues: High-fat animal foods are staples of the keto diet, and eating a lot of these foods can cause your blood and urine to become more acidic, leading to an increased excretion of calcium in your urine. This may increase your risk of developing kidney stones.
• Digestive issues: The keto diet can be low in fiber, which may trigger constipation and negative effects on gut health.
• Impaired bone health: Several studies in animals have linked the keto diet to decreased bone strength, likely due to losses in bone mineral density.
• Increased risk of chronic diseases and early death: Evidence suggests that high-fat, low-carb diets that focus on animal foods may lead to poor health outcomes. A long-term observational study linked animal-based low-carb diets to higher rates of death from heart disease, cancer, and all causes.
• Keto flu: At the beginning of the keto diet, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are due in part to dehydration and electrolyte imbalances.

Stress and sleep

Additionally, those who are chronically stressed often experience sleep deprivation, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, causing an increased appetite. Sleep is essential for weight loss as it helps moderate appetite and prevent late-night snacking.

To lower stress and improve sleep, individuals can try techniques such as meditation or yoga and reduce their screen time. Getting sufficient sleep (7 or more hours for adults) is crucial for weight loss and overall health. Stress and sleep are interconnected, and addressing both can help improve weight loss results and overall well-being.

While on the keto diet, it is important to be mindful of stress levels and sleep quality. Managing these factors can help individuals stay on track with their weight loss goals and improve their overall health and well-being.

Frequently asked questions