Keto Diet: Calorie Counting Not Required

The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its weight loss and health benefits. While calorie counting is often touted as a necessary tool for weight loss, it may not be necessary on a keto diet. This is because keto diets are satiating, meaning they make you feel fuller for longer, and naturally lead to a reduction in calorie intake. In addition, keto diets have a metabolic advantage due to their high fat and protein content, which increases energy expenditure. However, it is still possible to overeat and not lose weight on a keto diet, especially if you are consuming too many high-calorie keto-friendly foods. Therefore, while strict calorie counting may not be necessary, being mindful of your calorie intake and making sure you are not overeating is important for weight loss on a keto diet.

Calorie counting is flawed

Calorie counting is a flawed process for several reasons. Firstly, it is challenging to know the exact number of calories in a given food item. The calorie counts on food labels are often imprecise and may not reflect the true energy content of the food. Even if the calorie counts were accurate, the amount of energy available for digestion and absorption can change depending on how the food is prepared, such as through cooking, chopping, or blending.

Secondly, the way our bodies process calories varies from person to person. Our gut microbiome, metabolism, and the types of food we eat all influence how many calories our bodies absorb and utilise. For example, people with different gut microbiomes may absorb different amounts of calories from the same food. Additionally, our metabolism is regulated by factors such as genetics, environment, and behaviour, which can affect weight loss or gain.

Thirdly, not all calories are created equal. A calorie from protein is not the same as a calorie from fat or carbohydrate. Different foods have varying effects on energy intake and output because they require different amounts of energy to be processed and stored. This concept is known as the "thermic effect of food" (TEF). As a result, the composition of our diet, including the types of macronutrients we consume, can significantly influence our overall energy expenditure.

Finally, hormones play a crucial role in weight regulation. Insulin, glucagon, and leptin are key hormones that affect how our bodies utilise calories. For example, insulin promotes fat storage and suppresses fat breakdown, while glucagon triggers the release of triglycerides from fat tissue to be used as energy. Leptin, the "satiety hormone," signals to the body that it has adequate fuel and reduces appetite. These hormones can be influenced by the types of food we eat, such as high-carbohydrate or high-fat diets, which can have downstream effects on weight management.

In summary, while calorie counting can provide a rough estimate of energy intake, it is not an exact science. There are numerous factors that influence how our bodies process and utilise calories, and focusing solely on calorie counting may not lead to successful weight management. Instead, it is essential to consider the quality of our diet, our overall health, and other individual factors that can impact weight regulation.

Calories are not the whole story

Calories are a measure of energy. Each macronutrient—carbohydrates, protein, and fat—has a different calorie content due to the energy they contain. For instance, one gram of protein and carbohydrate contains four calories, while one gram of fat contains nine calories.

However, the idea that "a calorie is a calorie" is overly simplistic. This is because different foods have indirect effects on energy "intake" and "output" because they require different amounts of energy to process and store. This concept is known as the "thermic effect of food" (TEF). As a result, the composition of your diet will influence energy balance.

The Thermic Effect of Food

Studies have shown that a diet containing a high protein intake created twice the energy expenditure compared to a high-carbohydrate diet, low-fat diet. This translates to higher energy expenditure on a diet that’s low in carbohydrates while higher in protein (and fat).

Hormones

Calories aren’t the only thing that determines weight loss. Hormones play a profound role in telling your body what to do with the calories you eat. Insulin, glucagon, and leptin are the "big three" when it comes to weight loss.

Insulin is sometimes called the "fat storage hormone" because it promotes fat synthesis and storage and also suppresses fat breakdown. What is a big trigger for insulin levels to rise? High-carbohydrate foods.

Glucagon is the "counter hormone" to insulin and is released when blood glucose levels are low. On low-carbohydrate diets, when glucagon is released, it will search for other sources of fuel, such as triglycerides from fat tissue.

Leptin is commonly known as the "satiety hormone." Leptin signals to the body and brain that there is adequate fuel around, so there’s no need to eat. Interestingly, ketogenic diets have been shown to increase serum leptin levels and maintain leptin sensitivity, likely due to the high-fat content of the diet.

Appetite Suppression

Ketosis has been shown to suppress ghrelin, which is often known as the "hunger hormone." This effect may be seen with either endogenous or exogenous ketosis. For instance, an analysis of trials on ketogenic diets showed that individuals on these diets experienced less hunger and a reduced desire to eat, even while they were restricting calories to lose weight.

Calorie Counting

Firstly, it’s virtually impossible to know exactly how many calories you’re deriving from a food. Digestion, nutrient partitioning, and other factors make this calculation a rough estimate, at best. Second, the calorie counts for many foods, including produce, will all be different depending on the database you use and where you buy them.

Therefore, 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 in and of itself has a satiating effect that leads to decreased hunger.

Calories in, calories out

Energy stored = energy in – energy out

If your body needs 1800 calories and you only eat 1300 calories, weight loss will occur because your body will use roughly 500 calories of body fat to cover the missing 500 calories from your diet. This will theoretically lead to a weight loss of 1 lb per week.

However, this formula is simplistic and does not take into account metabolic rates, activity levels, and the effectiveness of the endocrine system. For example, if you ate 1300 calories on keto and lost 2 lbs in a week, you would have to use 1000 calories from fat stores. This means that 1000 calories of expended energy are external to your diet each day for seven days.

The "calories in, calories out" model, also known as CICO, has failed to produce successful weight loss outcomes. This may be due to the inherent difficulty in quantifying how much one is eating, as well as the body's compensatory mechanism that slows down metabolism when calories are reduced, making weight loss maintenance difficult.

Additionally, the CICO model treats all calories as equal, which is not the case. A calorie from protein is not the same as a calorie from fat or carbohydrate. Different foods have varying effects on energy intake and output because they require different amounts of energy to process and store. This is known as the "thermic effect of food" (TEF). As a result, the composition of your diet will influence energy balance and overall energy expenditure.

In summary, while the "calories in, calories out" formula can be a useful tool, it is important to recognize its limitations and consider other factors that contribute to weight loss or gain, such as hormonal regulation, dietary composition, and physical activity.

Ketogenic diets and weight loss

The ketogenic diet is a high-fat, moderate-protein, and low-carb diet. It puts the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. Ketogenic diets can be effective for weight loss and have been shown to lead to reductions in appetite and food intake.

How Ketogenic Diets Promote Weight Loss

• Higher protein intake: Protein has many weight-loss benefits, and ketogenic diets often lead to an increase in protein consumption.
• Gluconeogenesis: The body converts fat and protein into carbs for fuel, burning additional calories in the process.
• Appetite suppression: Ketogenic diets help you feel full by positively altering hunger hormones like leptin and ghrelin.
• Improved insulin sensitivity: Ketogenic diets can improve insulin sensitivity, which can enhance fuel utilization and metabolism.
• Decreased fat storage: Ketogenic diets may reduce lipogenesis, the process of converting sugar into fat.
• Increased fat burning: Studies suggest that ketogenic diets may increase the amount of fat burned during rest, daily activity, and exercise.

Ketogenic Diets vs. Calorie Counting

Calorie counting is a common strategy for weight loss, but it is not always effective or necessary. The ketogenic diet may be a preferable alternative for several reasons:

• Calorie counting is inherently flawed: It is impossible to know the exact number of calories derived from a food due to factors like digestion and nutrient partitioning.
• Calorie counting can be stressful and unsustainable: Restrictive calorie counting can lead to increased hunger and dissatisfaction, making it challenging to stick to a weight loss regimen.
• Ketogenic diets can regulate hunger: The high-fat, moderate-protein composition of keto diets is more satiating than carbohydrate-rich meals, reducing the urge to overeat.
• Ketogenic diets can lead to reduced calorie intake: The feeling of fullness and reduced appetite associated with ketogenic diets may naturally decrease calorie intake without the need for calorie counting.

Studies on Ketogenic Diets and Weight Loss

Several studies have compared the effects of ketogenic diets and low-fat diets on weight loss:

• A meta-analysis of 13 diet studies found that individuals on ketogenic diets lost about 1kg more in the long term compared to those on conventional low-fat diets.
• Another analysis of 17 randomized controlled trials showed that low-carb diets were associated with significantly greater weight loss than low-fat diets.
• A one-year trial comparing a ketogenic diet to a "usual care" intervention in type 2 diabetic patients demonstrated that the ketogenic diet intervention led to greater weight loss (by about 14kg) and improved blood glucose control.
• A 2007 study comparing a low-carb diet to the Diabetes UK's dietary guidelines found that the low-carb group lost 15.2 pounds (6.9kg), while the low-fat group lost only 4.6 pounds (2.1kg).
• An older study showed that individuals on a ketogenic diet lost 2.2 times more weight than those on a low-calorie, low-fat diet, with improvements in triglyceride and HDL ("good") cholesterol levels.

Ketogenic diets can be an effective tool for weight loss, offering several advantages over traditional calorie-counting methods. By altering the body's metabolic state and regulating hunger hormones, ketogenic diets can lead to reduced calorie intake and increased fat burning. While ketogenic diets may not be suitable or sustainable for everyone, they provide a promising approach to weight loss and improved metabolic health.

Calorie management on keto

Calorie counting is a useful tool to give you a rough idea of your caloric intake and can help you pinpoint mistakes if you hit a plateau. However, it is not necessary to count calories on a ketogenic diet. This is because the keto diet itself has a satiating effect, making you less likely to overeat.

Calories and Weight Loss

The number of calories you consume is important for weight loss. Generally, if you take in more calories than your body needs, the extra calories will be stored as fat. Conversely, if you take in fewer calories than needed, your body will release its fat stores, and you will lose weight.

However, this is an oversimplification. Humans are more complicated than that, and there is more to weight regulation than just monitoring calories in versus calories out. For example, hormonal regulation plays a key role in influencing appetite, fullness, and fat storage.

Calories and Keto

Ketogenic diets are low in carbohydrates and high in fat and protein. Each macronutrient provides a specific number of calories:

• Carbohydrates: 4 calories per gram
• Protein: 4 calories per gram
• Fat: 9 calories per gram

The keto diet induces a state of ketosis, meaning blood levels of ketones are elevated. This occurs due to carbohydrate restriction, which causes the body to burn fat and produce ketone bodies.

Calorie Counting on Keto

While calorie counting is not necessary on keto, it may be useful in certain situations. For example, if you are not seeing the weight loss results you expected, it may be because you are consuming too many calories, particularly in the form of fat.

• Make more home-cooked meals: Meals prepared at home tend to be healthier because you have control over the ingredients.
• Eat non-starchy fruits and vegetables: These are low in carbohydrates and calories and packed with fiber, which can help reduce hunger and promote satiety.
• Stop mindless snacking: Snacking can be positive or unhelpful depending on your habits. If you are very active, have two snacks a day. Otherwise, limit yourself to one snack or none at all. Choose snacks that contain fiber and are high in protein, such as almond nuts, walnuts, eggs, pumpkin seeds, and avocados.
• Prioritize protein: Protein can help increase the calories you burn due to its thermic effect, which is higher than that of carbohydrates and fat. It can also help keep you full.
• Get sufficient sleep: Sleep is essential for weight loss as it helps moderate your appetite and prevent late-night snacking. Aim for at least 7 hours of sleep per night.

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