Keto Calorie Counting: Quick Weight Loss Guide

The ketogenic diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. It has gained attention as a potential weight-loss strategy due to the low-carb diet craze. To lose weight, you need to create a calorie deficit, which can be achieved by reducing calorie intake or expending more calories through physical activity. While on the keto diet, it is important to keep a few things in mind to ensure successful weight loss. First, calculate your keto macros using a keto calculator to ensure you are consuming the right amount of carbs, proteins, and fats. Second, give your body time to enter ketosis, which usually takes between 2-7 days. Third, focus on eating clean keto foods like avocado oil, wild fish, and grass-fed beef instead of processed foods. Fourth, increase your daily physical activity to burn more calories. Finally, be mindful of hidden carbs in dairy products and artificial sweeteners, as these can affect ketosis. By following these tips and maintaining a daily caloric deficit, you can achieve noticeable weight loss on the keto diet.

Calorie deficit: Burn more calories than you eat

To lose weight, it's important to understand the concept of a calorie deficit, which simply means burning more calories than you consume. This can be achieved by reducing your calorie intake, increasing your physical activity, or a combination of both. Here are some tips to create a calorie deficit and lose weight effectively:

Reduce Calorie Intake:

• Keep Track of Calories: Use a calorie calculator or a nutrition app to get an idea of how many calories you're consuming. It might seem tedious, but it becomes easier once you know the calorie content of the foods you eat regularly.
• Avoid High-Calorie Foods: Some keto-friendly foods like avocados, olive oil, nuts, and full-fat dairy are high in calories. While these foods are nutritious and healthy, it's important not to overindulce.
• Choose Whole Foods: Opt for unprocessed, whole foods like eggs, fish, poultry, and non-starchy vegetables. These foods are nutrient-dense and can help you feel more satisfied while consuming fewer calories.
• Be Mindful of Portion Sizes: Even when eating healthy foods, large portions can contribute to excess calorie intake. Practice portion control and listen to your body's hunger cues to avoid overeating.

Increase Physical Activity:

• Incorporate Exercise: Include regular exercise in your routine to burn more calories. It can be as simple as taking a brisk walk, using the stairs instead of the elevator, or doing some light stretching throughout the day.
• Increase Daily Movement: Besides structured exercise, focus on increasing your daily physical activity. Take short walking breaks, use a standing desk, or pace around while on phone calls to burn extra calories.
• Build Muscle: Strength training or resistance exercises can help build muscle mass. Muscle is more metabolically active than fat, so building muscle can increase your resting metabolic rate, meaning you burn more calories at rest.

Remember, creating a calorie deficit doesn't mean starving yourself or overexercising. It's about finding a balance between your calorie intake and physical activity to promote healthy and sustainable weight loss. It's always a good idea to consult with a healthcare professional or a nutritionist to determine the best approach for your specific needs and goals.

Avoid high-calorie keto snacks

While on the keto diet, it is important to be mindful of your calorie intake. Many keto-friendly foods are high in calories, and it is possible to overeat and hinder your weight loss goals. Here are some tips to avoid high-calorie keto snacks:

• Be mindful of portion sizes: Just because a food is keto-friendly does not mean you can eat unlimited amounts. Practice portion control and pay attention to serving sizes.
• Choose lower-calorie options: Opt for snacks that are lower in calories, such as non-starchy vegetables or proteins. For example, celery sticks with guacamole or a hard-boiled egg with cut-up veggies are smart choices.
• Avoid processed foods: Processed snacks, such as keto bars or desserts, can be high in calories and hinder weight loss. Stick to whole, unprocessed foods as much as possible.
• Be cautious with nuts: Nuts are a popular keto-friendly snack, but they are also high in calories. Measure your intake when snacking on nuts, as it is easy to overeat.
• Watch out for hidden carbs: Some foods may contain more carbs than you realise, which can impact your calorie intake. Read labels carefully and be mindful of hidden carbs in dairy products, for example.
• Avoid high-calorie dips: While dips can be a tasty addition to keto-friendly veggies, some dips can be high in calories. Choose lower-calorie options such as sour cream or cream cheese.
• Make your own snacks: Preparing your own snacks at home can help you control the ingredients and calories. Try making mini frittatas, keto mozzarella sticks, or baked cheese crisps.
• Be mindful of added sugars: Added sugars can increase the calorie content of snacks. Read labels carefully and choose snacks without added sugars or artificial sweeteners.
• Drink water: Sometimes thirst can be mistaken for hunger. If you feel hungry between meals, try drinking a glass of water first. This can help curb cravings and prevent you from reaching for a high-calorie snack.
• Plan ahead: Prepare and pack your own keto-friendly snacks when on the go. This will help you make healthier choices and avoid high-calorie options.

Track your macronutrients

Tracking your macronutrients is essential when starting a keto diet to ensure you're getting the right balance of nutrients and staying within your desired calorie range for weight loss. Here are some tips to help you track your macros effectively:

Determine Your Macronutrient Targets

Before starting the keto diet, use a keto calculator to figure out your personal macronutrient targets. These targets will be based on your body composition, activity level, and weight loss goals. Typically, keto diets involve a high-fat intake (70-80% of total calories), moderate protein intake, and very low carbohydrate intake (less than 50 grams per day). Knowing your targets will make it easier to plan your meals and stay on track.

Monitor Your Food Intake

Once you know your macronutrient targets, start tracking your food intake. Read nutrition labels, weigh your food, and use apps or online tools to calculate the grams of carbs, proteins, and fats in the foods you eat. This will help you stay within your desired ranges and avoid exceeding your calorie limits.

Choose the Right Foods

When following a keto diet, focus on healthy, whole foods such as grass-fed beef, wild-caught fish, avocados, coconut oil, nuts, seeds, and non-starchy vegetables. These foods will provide you with the necessary nutrients while keeping you in a state of ketosis. Avoid processed foods, as they are often high in hidden carbs and calories, which can hinder weight loss.

Be Mindful of Calorie-Dense Foods

Many keto-friendly foods, like avocados, nuts, and olive oil, are calorie-dense. While these foods are nutritious and can be part of a healthy keto diet, it's important to be mindful of portion sizes. Even healthy fats can cause weight gain if consumed in excess. Measure your intake and be aware of how these foods fit into your daily calorie and macronutrient targets.

Consider Intermittent Fasting

Intermittent fasting can be a useful tool when combined with a keto diet. It helps extend the period of time your body burns fat and can make it easier to stay within your calorie limits. Talk to a healthcare professional to determine if intermittent fasting is right for you and how to implement it safely.

Use Ketone Testing

To ensure you're in a state of ketosis, consider testing your ketone levels. Blood ketone meters are the most accurate way to measure ketone levels, but urine test strips are also an option. Testing your ketone levels will let you know if you need to make adjustments to your diet or if you're on the right track.

Eat whole, nutritious, low-carb foods

To lose weight on the keto diet, it's important to eat whole, nutritious, low-carb foods. Here are some guidelines and tips to help you make the best food choices while on a keto diet:

• Choose a variety of whole, unprocessed foods: Opt for whole foods like meat, fish, eggs, vegetables, healthy fats, and some lower-carb fruits. Avoid processed and refined foods, as they are often high in carbs and low in nutrients.
• Focus on nutrient-dense foods: Prioritize nutrient-rich foods such as fatty fish (salmon, trout, tuna), organ meats, leafy greens, cruciferous vegetables, nuts, seeds, and full-fat dairy. These foods provide essential vitamins, minerals, and healthy fats, ensuring your body gets the nourishment it needs while losing weight.
• Read labels and watch out for hidden carbs: Many packaged and processed foods contain added sugars and hidden carbs. Read nutrition labels carefully and be mindful of portion sizes to avoid exceeding your daily carb limit.
• Limit dairy intake: While full-fat dairy products like cheese, butter, and Greek yogurt are allowed on keto, some individuals may find that dairy impedes weight loss. Monitor your ketone levels before and after consuming dairy to see how your body reacts.
• Avoid artificial sweeteners: Artificial sweeteners can raise insulin levels and affect ketosis. Instead, use natural sweeteners like stevia or monk fruit sweetener.
• Stay hydrated: Drinking plenty of water is crucial on the keto diet, especially during the initial phase when your body is releasing water weight. Aim for 2-3 litres of water per day, or more if you're active or live in a hot climate.
• Be mindful of portion sizes: Even though keto-friendly foods are generally more filling, it's still possible to overeat. Listen to your body's hunger and satiety cues, and adjust your portion sizes accordingly.
• Indulge in treats sparingly: Keto-friendly treats and snacks like dark chocolate, keto desserts, and processed keto foods can be part of your diet, but they should be enjoyed in moderation. These foods often contain extra calories and may hinder weight loss if consumed in excess.
• Experiment with intermittent fasting: Intermittent fasting can help enhance the effects of keto and promote weight loss. Try eating within a specific time window or fasting for a set number of hours each day to create a larger calorie deficit.

Exercise more

Exercise is one of the key components to losing weight, and it is no different when following a keto diet. In fact, combining the keto diet with the right exercise program has been a turning point for many people.

Types of Exercise

When following a keto diet, some workouts will be more challenging than others. Low-intensity, steady-state workouts (like easy jogging or cycling) tend to be the least affected by the diet. High-intensity exercises, on the other hand, may be tougher as the body is burning fat for energy rather than carbohydrates, making the process less efficient.

Therefore, it is recommended to opt for aerobic exercises when following a keto diet. This includes strength training, yoga, and stability training. During lower-intensity aerobic workouts, the body uses fat as its primary energy source, and since the body is fat-adapted while in a state of ketosis, you will reap even more weight loss benefits.

However, if you are doing high-intensity workouts, you can boost your carb intake with a targeted keto approach. Consume an additional 15-30 grams of net carbs from simple carbohydrates (like fruit) 30-60 minutes before a high-intensity workout. This will allow your body to fuel your muscles with enough glycogen during and after your training.

Weight Training

Weight training increases dense, lean muscle mass, which is often lost during periods of caloric restriction. Combining weight training with the keto diet can also improve your hormonal profile. Research indicates that keto may increase testosterone in males, contributing to faster gains in muscle mass and fat loss.

When using weight training for weight loss, combine low reps/high weight (for muscle mass) with high reps/lower weight (for muscle endurance) to maximize the advantages of each. For maximum impact in a short workout, focus on exercises that utilize numerous muscles at once, such as squats, bench presses, and deadlifts.

LISS (Low-Intensity Steady State)

LISS is a specific form of aerobic exercise that pushes you just hard enough to rev up your metabolism, but at a low enough intensity that you can maintain a workout for 60 minutes or more, maximizing calories burned. Running, fast walking, cycling, swimming, and using cardio machines are some examples of LISS.

HIIT (High-Intensity Interval Training)

HIIT is a form of anaerobic exercise that involves intense cardio in short bursts of 10 to 60 seconds. Examples include sprints, pushups, sit-ups, lunges, jumping rope, burpees, or similar exercises. HIIT can also include both cardio and strength training to create a well-rounded workout.

Regular HIIT sessions help to burn more fat even when you're at rest as it increases the body's resting metabolic rate. However, keep in mind that HIIT workouts on a keto diet may result in decreased performance due to low glycogen levels.

Tips for Exercising on Keto

• Listen to your body. The first couple of weeks on keto can be tough as your body adapts to using fat as its primary fuel source. Don't be afraid to take it easy during this adjustment period.
• Set a daily calorie goal. While there's more to body recomposition than calories in vs calories out, daily calorie intake still matters. If your goal is weight loss, select a caloric deficit.
• Connect a fitness device. Using a FitBit, Garmin, or Apple Health device can provide more precise data on calories burned.
• Eat enough protein. Provide your muscles with the raw material they need to get stronger by maintaining protein at about 25% of total calories, or 0.8-1.0 grams per kilogram of your total body weight.
• Get plenty of rest. Your body needs deep rest to recover effectively between workouts. Take days off from exercise and get plenty of sleep to allow your body to recover and build optimal amounts of muscle tissue.
• Drink plenty of water. It is important to increase water intake when following a keto diet to prevent dehydration and electrolyte imbalances. This becomes even more crucial when adding exercise to the mix.
• Maintain electrolyte levels. Consume adequate amounts of green leafy vegetables and add pink Himalayan sea salt to your food and water to top up electrolyte levels.

Frequently asked questions