Keto: Fat Or Calories Deficit, What's The Real Deal?

The keto diet is a low-carb, high-fat diet that has gained popularity for its weight loss benefits. The diet involves drastically reducing carbohydrate intake and replacing it with fat, which fulfils about 70% to 80% of one's daily calorie needs. This reduction in carbs puts the body into a metabolic state called ketosis, where it becomes efficient at burning fat for energy instead of glucose. While the keto diet does not require strict calorie counting, it is important to ensure adequate fat intake to promote satiety and prevent overeating. However, not all fats are equal, and it is crucial to prioritise whole and minimally-processed foods like nuts, seeds, avocados, and olive oil.

Ketogenic diets are high-fat, low-carb eating plans

The keto diet aims to force the body to use a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet relies on ketone bodies, a type of fuel the liver produces from stored fat. The keto diet is a state of ketosis, where the body 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.

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 of ketosis, where it breaks down fat into molecules called ketones, which serve as fuel. This process promotes fat burning and helps reduce appetite and hunger.

The keto diet recommends that 5-10% of your calories come from carbohydrates, 70-80% from healthy fats, and 10-20% from protein. However, it is important to note that the exact ratio depends on individual needs.

The keto diet includes foods such as meat, poultry, fish, seafood, low-carb vegetables like spinach and broccoli, dairy, nuts, seeds, and healthy oils like olive oil and avocado oil. It is important to avoid high-carb foods like grains, sugar, high-carb fruits, processed snacks, starchy vegetables, and legumes to maintain a state of ketosis.

While the keto diet can be effective for weight loss and offer health benefits, it also has some risks. It is high in saturated fat, which has been linked to heart disease. It can also lead to nutrient deficiencies, liver problems, kidney problems, constipation, and fuzzy thinking or mood swings due to the low intake of carbohydrates. Therefore, it is crucial to consult a doctor and a registered dietitian before starting a ketogenic diet.

Calories are a measure of energy

The number of calories in a food depends on its macronutrient composition. Dietary fat has the highest calorie density at 9 calories per gram, followed by protein and carbohydrates, which both contain 4 calories per gram. For example, a 21-gram piece of chicken wing has 43 calories, mostly from protein and a small amount of fat. In contrast, 21 grams of butter has 151 calories, which are pure fat.

The energy from calories can be used immediately by the body or stored for later use. If the body's energy needs are met and there is excess energy, it is stored as fat or carbohydrates, leading to weight gain. On the other hand, if the body does not get enough calories, it will start burning stored carbohydrates and fat for energy, leading to weight loss.

The keto diet is a low-carb, high-fat eating plan that has gained popularity for weight loss. On keto, 70-80% of calories come from healthy fats, 5-10% from carbohydrates, and 20-30% from protein. While strict calorie counting is not necessary on keto, tracking calories can be useful for those who are not seeing their desired weight loss results or are consuming too much fat.

In summary, calories are a measure of energy, and they play a crucial role in weight management and overall health. Understanding the calorie content of foods and managing calorie intake are important for achieving health goals, whether on the keto diet or any other dietary plan.

Ketogenic diets aim to force the body to use fat as fuel

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has been adopted by many looking to lose weight and improve health. The keto diet aims to force the body to use fat as fuel instead of relying on sugar (glucose) from carbohydrates. This is done by depriving the body of carbohydrates, limiting intake to fewer than 20 to 50 grams of carbs per day, which typically takes a few days to reach.

The keto diet is based on the principle of being low in carbs and high in fats, with the idea that fat can act as a fuel source for the body. On the keto diet, about 70% to 80% of daily calories should come from fats, with only 5-10% from carbohydrates and 10-20% from protein. This shift in the body's energy source from carbohydrates to fats is known as ketosis, where the body breaks down fat into molecules called ketones, which serve as fuel.

The keto diet is often associated with reduced hunger and more consistent energy levels, making it a popular choice for weight loss. Additionally, research suggests that the keto diet can aid in metabolic health and may reduce the risk of certain conditions such as type 2 diabetes and heart disease. However, it is important to note that the keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.

To achieve and maintain ketosis, it is crucial to monitor your intake of acceptable carbs, such as nuts and dairy, as consuming too many of these can interfere with ketosis. It is also important to prioritize whole and minimally-processed foods, such as meat, eggs, seafood, nuts, and non-starchy fruits and vegetables, to ensure adequate nutrition and satiety.

In summary, ketogenic diets aim to force the body to use fat as fuel by drastically reducing carbohydrate intake and increasing fat consumption, resulting in a shift to ketosis where the body burns fat for energy instead of glucose. This approach has been shown to promote weight loss and offer potential health benefits, but it is important to be mindful of potential risks and ensure adequate nutrition during this restrictive diet.

Ketogenic diets are associated with health risks

The ketogenic diet, often referred to as "keto", is a low-carb, high-fat, and moderate-protein eating plan. While it has been used to help reduce the frequency of epileptic seizures in children, it has also been tried for weight loss. However, it is important to note that this diet comes with serious health risks and is not suitable for everyone. Here are some of the potential health risks associated with the ketogenic diet:

• High in saturated fat: The keto diet typically includes a high intake of saturated fats, which can increase the risk of heart disease. This is because the diet encourages the consumption of fatty meats, butter, and oils. It is recommended that saturated fats be limited to no more than 7% of daily calories to maintain heart health.
• Liver problems: The liver plays a crucial role in metabolizing fat. With the keto diet's high-fat content, the liver may be overloaded, potentially worsening any existing liver conditions.
• Kidney problems: The kidneys are responsible for metabolizing protein, and the high protein intake recommended in the keto diet may overload them. This is especially true for those with kidney disease, as the diet can lead to further long-term kidney damage and worsen metabolic acidosis.
• Constipation: The keto diet restricts fibrous foods like grains and legumes, which can lead to constipation.
• Dehydration: As the body achieves a state of ketosis, it can experience water loss before fat loss, leading to dehydration.
• Gastrointestinal issues: Common side effects include gastrointestinal problems such as constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly frequent due to the body's difficulty in absorbing the high-fat content of the diet.
• Vitamin and mineral deficiencies: The keto diet restricts many fruits and vegetables, which can lead to lower intakes of important vitamins and minerals. These include folate, thiamin, and vitamins A, B6, B12, C, E, and K.
• Fuzzy thinking and mood swings: The brain typically relies on glucose from carbohydrates for energy. The low-carb nature of the keto diet may cause confusion and irritability due to a lack of the brain's preferred energy source.
• Social isolation and disordered eating: Strict diets like keto can lead to social isolation as individuals may find it challenging to eat out or socialize while adhering to the diet. Additionally, tracking calories and restricting food groups may contribute to disordered eating behaviours.
• Other health conditions: The keto diet is not suitable for individuals with certain health conditions, including eating disorders, fat metabolism disorders, liver failure or other liver conditions, and thyroid problems.

Calorie deficit diets focus on consuming fewer calories than burned

Calorie deficit diets are centred on the principle of consuming fewer calories than your body burns, creating a negative energy balance that promotes weight loss. This can be achieved by reducing your daily caloric intake by 500-1,000 calories, resulting in about 1-2 pounds of weight loss per week.

While it is generally easier to cut calories through food than rely on exercise, combining diet changes with strength and aerobic exercises supports muscle retention and fat loss. It is important to note that creating a calorie deficit may lead to challenges such as hunger, cravings, and low energy.

To successfully maintain a calorie deficit while ensuring good nutrition, it is recommended to include the following nutrient-dense, low-calorie foods in your diet:

• Lean proteins: Chicken, fish, turkey, and plant-based options like tofu and legumes
• Whole grains: Brown rice, quinoa, oats, and whole wheat bread
• Leafy vegetables: Spinach, kale, broccoli, and other greens
• Low-sugar fruits: Berries, apples, and citrus fruits, which are hydrating and fiber-rich
• Healthy fats: Avocado, nuts, seeds, and olive oil, in moderate amounts
• Low-fat dairy: Greek yogurt, low-fat milk, and cottage cheese
• High-fibre foods: Beans, lentils, and legumes

On the other hand, it is advisable to avoid or limit the following calorie-dense, low-nutrient foods that may hinder your weight loss goals:

• Processed foods: Chips, sugary snacks, and other highly processed items
• Sugary beverages: Soda, sweetened coffee, and juice drinks with added sugars
• Fried foods: Foods cooked in oil, often high in trans and saturated fats
• High-calorie desserts: Cakes, cookies, and ice cream, which are calorie-dense and low in nutrients
• Refined grains: White bread, pasta, and rice, which are less filling and nutrient-dense
• Alcohol: Beer, wine, and cocktails add "empty" calories with little nutritional value

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