Keto Calorie Counting: Dr. Berg's Method Explained

Dr. Eric Berg discusses the number of calories a person should consume while on a keto diet in his article, How Many Calories on Keto: Simple Formula. He emphasizes that the traditional calorie-counting method is flawed and that the keto diet is not merely a low-calorie diet. Instead, the type of calories consumed and various individual factors, such as age, thyroid function, exercise, and stress levels, play a significant role in weight loss. Dr. Berg offers six tips for determining the appropriate calorie intake for effective weight loss, including adopting a healthy keto diet, paying attention to portion sizes, and intermittent fasting. He highlights the importance of considering fat-burning factors beyond just calorie counting.

The traditional calorie-counting method is flawed

Another issue with the traditional calorie-counting method is that it does not account for the body's preferred fuel source. On a ketogenic diet, the body enters a state of ketosis, where it burns fat instead of glucose for energy. This shift in fuel sources can have a significant impact on weight loss, as ketones (fat) are the body's preferred source of energy. By following a keto diet, individuals can restore their body's normal sensitivity to the Fat Storing Hormone, making weight loss possible.

Additionally, the traditional calorie-in, calorie-out approach does not consider the impact of dietary fat vs. body fat burning. While on a ketogenic diet, the body has two ways to create fuel: turning dietary fat into ketones or converting body fat into ketones. However, the body naturally prefers to keep stored fat as a defence mechanism against starvation and will prioritise burning dietary fat first. If individuals consume too much fat, they may struggle to use their stored body fat as fuel, hindering their weight loss efforts.

The traditional calorie-counting method also fails to account for the impact of hormones on weight loss and gain. Hormone levels can be influenced by lifestyle factors, pregnancy, body type, and disease, and when they are out of balance, individuals are more likely to experience sudden weight fluctuations. By ignoring this crucial aspect, the traditional calorie-counting method falls short in providing a comprehensive understanding of weight management.

Lastly, the traditional calorie-counting method does not consider the presence of chronic conditions such as autoimmune diseases, chronic inflammation, diabetes, insomnia, hypothyroidism, and polycystic ovary syndrome, which can lead to weight gain and obesity. By neglecting to factor in these conditions, the calorie-in, calorie-out approach can be ineffective and even detrimental for individuals with these health issues. In conclusion, while the traditional calorie-counting method may provide a basic framework for weight loss, it is important to recognise its limitations and consider other factors that play a significant role in weight management.

Ketogenic diets are high-fat, low-carb

When you enter ketosis, you start burning fat and losing weight. This is why keto is so effective for weight loss. Ketosis also reduces blood glucose and Fat Storing Hormone spikes. Stabilising these hormone levels can help repair Fat Storing Hormone resistance and type II diabetes. When these spikes occur, it is impossible to lose weight.

The traditional calorie-counting method for weight loss is flawed. For example, 500 calories of pasta is far more fattening than 500 calories of spinach, kale, and broccoli. The keto diet is not a low-calorie diet. You can maintain a healthy calorie intake and still lose weight because of the type of calories you consume.

The number of calories a person needs to consume to lose weight varies depending on factors such as age, thyroid function, Fat Storing Hormone sensitivity, exercise, stress levels, sleep quality, metabolism, previous dieting, dietary fat intake, hormone levels, and chronic health conditions. However, some general tips for managing calorie intake on the keto diet include not overeating, removing snacks between meals, and, if necessary, reducing to two meals a day, one meal a day (OMAD), or one meal every other day (OMEOD).

Calories from different foods are not equal

Calories from different foods are indeed not equal, and this is an important concept to understand when considering a keto diet.

Firstly, it is important to note that the traditional calorie-counting method for weight loss is flawed. While it is true that a calorie is a unit of energy, and in a vacuum, a calorie is a calorie, this does not translate to the complex human body and metabolism. The calories-in, calories-out approach does not work because not all calories are the same, and neither are people's bodies. For example, 500 calories of pasta will have a much different effect on your body and weight than 500 calories of spinach, kale, and broccoli.

The keto diet works because it eliminates high-carbohydrate foods, which are often more fattening, even in small amounts. The keto diet is not a low-calorie diet; it is about the type of calories consumed. The source of calories matters, and there are many other factors that influence weight loss and overall health beyond calories.

For instance, age plays a role in weight loss. A person in their 20s can consume more food and maintain their weight compared to someone in their 60s. Thyroid function also affects weight; an overactive thyroid can cause sudden weight loss, while an underactive thyroid can cause sudden weight gain. Exercise, stress levels, sleep quality, and previous dieting history can all impact weight loss and overall health.

The quality of calories is also important. Dietitians consider the glycemic index and glycemic load of foods, or how quickly and how much a food increases blood glucose levels. Foods that are high on the glycemic index/load include white rice, cakes, cookies, and chips. These foods also trigger the reward centres in the brain, highlighting their addictive nature. Foods that are low on the glycemic index/load include green vegetables, raw peppers, mushrooms, and legumes, and these may be better for keeping blood sugar levels regulated.

Fiber content is another factor to consider. Plant foods like fruits, vegetables, whole grains, and beans contain fiber, which is not digestible. Thus, foods high in fiber tend to have lower metabolizable energy and can help you feel full with fewer calories.

In summary, when it comes to health and weight management, not all calories are created equal. The sources of calories and how our bodies process them are critical factors in determining their impact on our health and weight. Focusing on nutrient-dense, whole foods that are high in fiber and low in processed sugars and unhealthy fats is key to maintaining a balanced diet and optimal health.

Factors affecting weight loss beyond calories

Dr. Eric Berg's article "How Many Calories on Keto? The Simple Formula" acknowledges that while the number of calories consumed is important, there are several other factors that influence weight loss. The traditional calorie-counting method is flawed because it does not account for individual variations and the type of calories consumed. For instance, 500 calories of pasta is far more fattening than 500 calories of spinach, kale, and broccoli.

Age is a significant factor in weight loss. As people age, their metabolism tends to slow down, and they require fewer calories to maintain their weight. Therefore, a person's age should be considered when creating a weight loss plan.

Thyroid function is another factor that affects weight. Irregular thyroid function can cause weight fluctuations, with hyperthyroidism leading to sudden weight loss and hypothyroidism causing sudden weight gain.

Hormones also play a crucial role in weight management. The presence of the "Fat Storing Hormone" prevents the body from burning fat. Resistance to this hormone is key to weight loss, and the keto diet is touted as an effective way to restore sensitivity to this hormone.

Exercise type and intensity impact weight loss as well. High-intensity interval training and daily walks are recommended for boosting metabolism and triggering a long-lasting fat-burning process.

Stress levels influence weight loss, as high levels of stress lead to increased cortisol, also known as the "stress hormone." Cortisol breaks down muscle and contributes to increased body fat and reduced muscle mass. Additionally, it leads to resistance to the "Fat Storing Hormone," making weight loss more challenging.

Sleep quality is another factor that affects weight. Sleep deprivation increases the production of ghrelin, a hormone that enhances hunger and slows metabolism. Therefore, adequate sleep is crucial for weight loss.

Tips for a healthy keto diet

Dr. Berg's Tips for a Healthy Keto Diet

Dr. Eric Berg, a keto advocate, offers some simple tips for those looking to try the keto diet healthily and effectively. Firstly, it is important to understand that the keto diet is not just a low-carb diet; it should also include plenty of vegetables to provide essential nutrients. This is a key aspect of Dr Berg's "Healthy Keto" approach, which focuses on increasing vegetable intake compared to other keto diets.

The traditional calorie-counting method is flawed, and Dr Berg suggests that simply reducing calorie intake is not an effective way to lose weight. The keto diet works because it eliminates high-carb foods, which are more fattening, even with the same calorie count. For example, 500 calories of pasta will be far more fattening than 500 calories of spinach, kale, and broccoli. Therefore, it is not a low-calorie diet, and you can maintain a healthy calorie intake while still losing weight due to the types of calories consumed.

Tip 1: Go on a Healthy Keto Diet

Dr Berg's "Healthy Keto" plan involves consuming more vegetables than other keto diets to ensure adequate nutrient intake. This approach helps with weight loss and overall health.

Tip 2: Don't Stuff Yourself

Listen to your body and aim to feel satisfied, not stuffed, after a meal. If you still feel hungry, add more vegetables and healthy fats. If you're stuffed, cut back on your food intake.

Tip 3: Remove Snacks

Snacking between meals can hinder weight loss. Eating every few hours keeps your Fat Storing Hormone levels high, preventing your body from burning fat. Instead, space out your meals to allow your body to enter the fat-burning state.

Tip 4: Two Meals a Day

If removing snacks doesn't lead to weight loss, try intermittent fasting by having only lunch and dinner. Skipping breakfast can be an effective way to reduce calorie intake and promote weight loss.

Tip 5: One Meal a Day (OMAD)

If two meals a day don't work for you, try OMAD. This doesn't necessarily mean reducing calories but will lower Fat Storing Hormone spikes, helping to kickstart fat loss.

Tip 6: One Meal Every Other Day (OMEOD)

For those wanting to enhance weight loss, OMEOD can be an effective strategy. However, ensure you are still eating healthily and getting enough nutrients on the days you do eat.

Other Factors to Consider

Dr Berg also highlights other factors that influence weight loss and overall health on the keto diet, including age, thyroid function, exercise, stress levels, sleep quality, metabolism, previous dieting history, dietary fat intake, hormone levels, and chronic health conditions. It is important to consider these factors and make adjustments as needed to ensure a healthy keto diet.

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