Keto And Calories: What's The Science?

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions and is now popular for weight loss. The keto diet restricts carbohydrates to push the body into ketosis, where fat becomes the primary fuel source. This is a metabolic state in which the body burns fat for energy instead of glucose. On the other hand, a calorie deficit diet focuses on consuming fewer calories than the body burns, leading to gradual weight loss. So, how do keto and calories work together?

Calories are a measure of energy and are necessary for survival. Each macronutrient—carbohydrates, protein, and fat—has a different calorie content. Carbohydrates and proteins contain four calories per gram, while fat contains nine. On keto, it is recommended that 5-10% of your calories come from carbohydrates, 70-80% from healthy fats, and 20-30% from protein.

While strict calorie counting is not necessary on keto, it can be useful when starting out or if you hit a weight loss plateau. Calorie tracking can help you become aware of portion sizes and identify high-carbohydrate foods. However, the general consensus is that it is not required as ketosis teaches your body to burn fat at a greater rate, and the keto diet itself has a satiating effect that leads to decreased hunger.

Additionally, the type of diet you follow impacts your metabolism. A high-carb diet reduces your basal metabolic rate (BMR), while a low-carb, high-fat keto diet increases it. This means that on keto, you burn more calories at rest. Furthermore, the keto diet has been shown to suppress appetite-stimulating hormones, which can lead to reduced hunger and a lower calorie intake.

In summary, while calories do matter on keto, the diet's impact on metabolism and appetite means that calorie restriction is often easier to achieve and maintain than on other diets.

Ketogenic diet and weight loss

The ketogenic diet, or keto, is a low-carbohydrate, high-fat eating plan that has been used to treat specific medical conditions. In recent years, it has gained popularity as a potential weight-loss strategy. The premise of the ketogenic diet for weight loss is that depriving the body of glucose, its main source of energy, will lead to the production of an alternative fuel called ketones from stored fat. This state is called ketosis.

When following a keto diet, carbs are typically reduced to 30-50 grams per day, with only 5-10% of calories coming from this source. Instead, 70-80% of calories should come from healthy fats, and 20-30% from protein.

By significantly reducing carbohydrates, the body enters a state of ketosis, where it breaks down fat into molecules called ketones, which are used as fuel. This process promotes fat burning and helps to reduce appetite due to lower levels of hunger-stimulating hormones.

Research suggests that the keto diet can aid weight loss, support metabolic health, and may even reduce the risk of certain conditions, such as type 2 diabetes, heart disease, and polycystic ovary syndrome (PCOS).

Calorie Counting on Keto

Calorie counting is not necessary on the keto diet, as ketosis teaches the body to burn fat at a greater rate, and the diet itself has a satiating effect that leads to decreased hunger. However, it may be beneficial to count calories when starting out on the keto diet or if you have reached a weight loss plateau.

It is still possible to consume too many calories on a ketogenic diet, especially from high-calorie, keto-friendly foods such as avocados, olive oil, full-fat dairy, and nuts. To maximise weight loss, it is important to get adequate sleep, reduce stress, be more active, and consume whole, nutritious, low-carb foods.

Tips for Calorie Management on Keto

• Make more home-cooked meals to control the ingredients and calories in your food.
• Eat non-starchy fruits and vegetables, which are low in carbohydrates and calories and packed with fibre.
• Stop mindless snacking and base your snacking frequency on your activity level.
• Prioritize protein in every meal, as it can help increase the calories you burn and keep you feeling full.
• Get sufficient sleep, as this is essential for weight loss by moderating your appetite and preventing late-night snacking.

In Summary

Calories do matter on the keto diet, and while strict calorie counting is not necessary, it may be beneficial in certain situations. The keto diet can make calorie restriction for weight loss easier due to the hormonal and metabolic shifts that occur when eating low-carb, high-quality foods.

Calorie counting on keto

However, calories are still important, even on keto. While strict calorie counting is not required, being mindful of your calorie intake is crucial. Here are some key points to consider regarding calorie counting on the keto diet:

The Role of Calories on Keto:

• Calories are a measure of energy, and different macronutrients (carbohydrates, proteins, and fats) have different calorie contents. Fat has the highest calorie density at 9 calories per gram, followed by proteins and carbohydrates, which have 4 calories per gram each.
• On the keto diet, it's essential to determine your calorie intake goal based on whether you want to lose weight, maintain weight, or gain weight. This will help you understand your keto macros, which typically follow a ratio of 5-10% carbohydrates, 70-80% healthy fats, and 20-30% protein.
• Calorie counting on keto is generally unnecessary because ketosis, achieved through very low carbohydrate consumption, teaches your body to burn fat more efficiently. Additionally, the keto diet has a satiating effect that reduces hunger.

When to Count Calories on Keto:

• Calorie counting can be beneficial when you're just starting the keto diet or if you've hit a weight loss plateau. It can help you understand portion control and identify high-carbohydrate foods that may hinder your progress.
• If you're not seeing the desired weight loss results, tracking your calorie intake can help identify areas for adjustment. However, it's important to prioritize whole and minimally processed foods, such as meat, eggs, seafood, nuts, and non-starchy fruits and vegetables, which provide quality fats, protein, and fiber to keep you satisfied.

Factors Affecting Caloric Intake on Keto:

• Several factors influence your daily caloric intake on the keto diet, including your activity level, sleep quality, stress levels, intake of processed foods, and alcohol consumption. Optimizing these areas can help manage your calories effectively.
• People who are more active and exercise regularly tend to have higher caloric requirements and burn calories more efficiently.
• Sleep quality also plays a role, as insufficient sleep is associated with snacking, night-time eating, and increased consumption of fast food and sugar.
• Long-term stress can lead to the consumption of hyper-palatable foods high in fat and sugar, which can impact your calorie intake.
• Alcohol consumption contributes to overall calorie intake and can increase food cravings and consumption.

Tips for Calorie Management on Keto:

• Making more home-cooked meals can help control your calorie intake, as you have more control over the ingredients and portion sizes.
• Including non-starchy fruits and vegetables in your diet is a great way to control calories. These foods are low in carbohydrates and calories while being packed with fiber, which can help reduce hunger and promote a feeling of fullness.
• Mindless snacking can lead to excess calorie consumption. It's important to base your snacking frequency on your activity level and choose snacks that are high in protein and fiber.
• Prioritizing protein in your meals can help increase the number of calories you burn due to its thermic effect, which is higher than that of carbohydrates and fats.
• Getting sufficient sleep is crucial for weight loss, as it regulates your appetite and prevents late-night snacking. Aim for 7 or more hours of sleep per night.

In conclusion, while strict calorie counting is not necessary on the keto diet, being mindful of your calorie intake is important. The keto diet's focus on fat burning and appetite suppression can make weight loss more achievable. However, individual results may vary, and adjustments may be needed based on your specific goals and circumstances.

Macronutrients and calories

The keto diet is a low-carb, high-fat, and moderate-protein diet. The diet typically restricts carb intake to 5-10% of your calories, which increases fat intake to 55-80% and protein to 20-35%. The keto diet aims to induce a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy.

Calories and Macronutrients

Calories are a measure of energy. Each macronutrient has a different calorie content due to the energy they contain. One gram of protein and carbohydrate contains four calories, while one gram of fat contains nine calories. This is known as their physiological fuel value.

The keto diet is often associated with weight loss, and calories play a crucial role in this. To lose weight, you must create a calorie deficit, which can be achieved by reducing calorie intake or increasing physical activity. While strict calorie counting is generally unnecessary on the keto diet, it may be beneficial for those who tend to overeat or are not losing weight.

Factors Affecting Caloric Intake

Several factors influence caloric intake on the keto diet, including activity level, sleep quality, stress, intake of processed foods, and alcohol consumption. People who are more active and exercise regularly have higher caloric requirements and burn more calories. Sleep quality also plays a role, as insufficient sleep is associated with snacking and increased risk for weight gain.

Stress can lead to the consumption of hyper-palatable foods high in fat and sugar, resulting in increased calorie intake. Alcohol consumption contributes to weight gain, as it provides seven calories per gram and increases food cravings.

Tips for Calorie Management

• Make more home-cooked meals as they are generally healthier and give you control over ingredients.
• Eat non-starchy fruits and vegetables, which are low in carbohydrates and calories and packed with fibre, helping to reduce hunger and promote satiety.
• Prioritize protein in every meal as it increases calorie burn due to its thermic effect and keeps you feeling full.
• Get sufficient sleep, as it is essential for weight loss by moderating appetite and preventing late-night snacking.

Counting Calories on Keto

Whether to count calories on the keto diet is a personal decision. While it is generally unnecessary if you prioritize whole and minimally-processed foods, it may be helpful if you are experiencing a weight loss plateau. Counting calories can help you become aware of your intake and ensure you are not overeating, especially with high-calorie, high-fat foods.

While calories are important on the keto diet, the distribution of macronutrients plays a more significant role in achieving ketosis and weight loss. Strict calorie counting is often unnecessary, but being mindful of your intake and making healthy choices can help you stay on track and achieve your goals.

Thermic effect of food

The thermic effect of food (TEF) refers to the increase in metabolic rate that occurs after eating food, also known as "food-induced thermogenesis". It accounts for the energy required to break down and utilise the nutrients in the food. In other words, it is the amount of energy it takes for your body to digest, absorb, and metabolise what you eat.

TEF makes up about 10% of the caloric intake of healthy adults eating a mixed and balanced diet. For example, if you expend 2000 calories in a day, around 200 of those will be burned just from eating food. This is because your body has to work harder to break down certain foods, thus spending more energy and burning more calories.

Protein-rich foods such as lean meats, fish, eggs, and dairy have the highest thermic effect, followed by carbohydrates, then fats. This means that your body burns more calories digesting protein than it does carbohydrates or fats. Fibrous vegetables like broccoli, spinach, and kale, and whole grains like brown rice, quinoa, and oats are high in fiber and have a high thermic effect. They can help you feel full for longer and burn more calories.

Spicy foods like chilli peppers and cayenne pepper contain capsaicin, which can increase your metabolic rate. Green tea contains catechins, which can have a similar effect.

The thermic effect of food is important to understand if you're looking to lose weight or build muscle. It's worth noting that the thermic effect of food is just one aspect of a healthy diet and should not be the sole focus of your food choices. A well-balanced diet, regular physical activity, and adequate rest are crucial for achieving and maintaining a healthy weight.

Exercise and calories

The keto diet is a low-carb, high-fat, and moderate-protein diet that has been linked to a long list of potential health benefits, including weight loss, boosted energy, improved blood sugar control, and decreased hunger levels. However, its effect on athletic performance remains controversial. While some claim that keto can enhance endurance and boost fat burning, others argue that it could drain energy levels and impair high-intensity workouts.

• Endurance: Some studies suggest that keto may improve physical endurance due to the body's ability to use fat as an alternative energy source. However, this effect is often observed with ketone supplements rather than the keto diet itself.
• Fat Burning: The keto diet has been found to increase fat burning during exercise, especially in endurance athletes. However, it may not lead to overall weight loss as the body also stores more fat due to the higher fat content of the diet.
• Muscle Recovery: Several studies indicate that keto can speed up post-workout muscle recovery, but this may be accompanied by reductions in other performance measures.
• Energy Levels: Keto involves restricting carb intake, which can lead to decreased energy levels, especially during high-intensity exercises, as the body adapts to using fat for fuel instead of carbs.
• Muscle Growth: Keto may impair muscle growth due to reduced protein intake and lower calorie consumption, making it challenging to consume enough protein for muscle synthesis and repair.

Best Exercises on the Keto Diet

The keto diet may be better suited for low-intensity, steady-state exercises rather than high-intensity workouts. Here are some recommended exercises:

• Jogging
• Biking
• Rowing
• Yoga

Calorie Management on Keto

While strict calorie counting is generally unnecessary on keto, tracking calories can be beneficial in certain situations, such as when weight loss plateaus or when there is a tendency to overeat. Here are some tips for calorie management on keto:

• Home-Cooked Meals: Preparing meals at home allows for better control over ingredients and portion sizes, leading to healthier choices and reduced calorie intake.
• Non-Starchy Fruits and Vegetables: Opting for non-starchy, low-calorie, and fibre-rich fruits and vegetables can help control calorie intake and promote satiety.
• Mindful Snacking: Basing snacking frequency on activity levels and choosing high-protein, fibre-rich snacks can prevent overeating and provide sustained energy.
• Prioritize Protein: Including moderate amounts of protein in meals can increase calorie burn due to its thermic effect and help keep you feeling full for longer.
• Sufficient Sleep: Aiming for 7 or more hours of sleep per night can regulate appetite and prevent late-night snacking, supporting weight loss and overall health.

Frequently asked questions