Calorie Deficit On Keto: What You Need To Know

Losing weight can be challenging, and choosing the right diet is the first step towards achieving your weight loss goals. Two popular diet methods are the ketogenic (keto) diet and the calorie deficit diet. While both approaches can aid weight loss, they differ in their strategies and offer unique benefits and challenges. This article will explore the key considerations for each diet and help you decide which one is better suited to your needs and preferences.

Eat non-starchy vegetables and fruits

Eating non-starchy vegetables and fruits is an essential part of a keto diet. This is because they are low in carbohydrates and calories and packed with fibre, which can help reduce hunger and promote satiety. Broccoli, asparagus, cauliflower, salad greens, avocados, strawberries, and blueberries are examples of non-starchy fruits and veggies.

When following a keto diet, it is important to reduce carbohydrate intake to enter a state of ketosis, where the body burns fat for energy instead of glucose. This means that consuming non-starchy vegetables and fruits can help you stay within your carbohydrate limit while still providing essential nutrients and fibre.

In addition to their nutritional benefits, non-starchy vegetables and fruits can also add variety and flavour to your meals. For example, you can use lettuce or kale as a wrap for your favourite sandwich fillings or make a fruit salad with berries, avocado, and nuts for a sweet and savoury treat.

It is important to note that not all fruits and vegetables are created equal when it comes to a keto diet. Some starchy vegetables, such as potatoes, corn, and peas, should be avoided as they are high in carbohydrates. Additionally, high-carb fruits like bananas, apples, grapes, and oranges are also not recommended.

Overall, including non-starchy vegetables and fruits in your keto diet is a great way to stay on track with your carbohydrate and calorie intake while still enjoying delicious and nutritious meals.

Avoid processed snacks

Processed snacks are typically high in carbohydrates and can hinder your progress in maintaining a calorie deficit on a keto diet. Here are some tips and alternatives to help you avoid processed snacks:

• Understand the difference between natural and processed snacks: Natural and minimally processed snacks, such as eggs, roasted nuts, and beef jerky (made with only beef and spices), are generally better for your health and more aligned with a clean keto diet.
• Opt for natural, whole foods: Prioritize meat, eggs, seafood, nuts, and non-starchy fruits and vegetables. These provide quality fats, protein, and fiber, keeping you satisfied and less likely to crave processed snacks.
• Make your own snacks: By preparing snacks at home, you can control the ingredients and ensure they align with your keto diet. Try options like keto-friendly cookies, fat bombs, or roasted nuts.
• Choose wisely when snacking: If you do opt for store-bought snacks, carefully read the labels and ingredient lists. Look for options with minimal processing, no added sugars, and low net carbs. Examples include olive snack packs, macadamia nuts, and dark chocolate (85% or higher cocoa content).
• Increase your protein intake: Protein has a higher thermic effect than carbohydrates or fats, meaning you burn more calories during digestion. It also helps you stay full for longer, reducing the urge to snack. Include moderate amounts of protein in every meal and choose high-protein snacks like hard-boiled eggs, turkey slices, or nut butter.
• Stay hydrated: Sometimes, thirst can be confused with hunger. Drink plenty of water throughout the day to stay hydrated and avoid mistaken snacking urges.
• Plan your meals and snacks: By planning your meals and snacks in advance, you can ensure you have nutritious options readily available. This helps prevent impulsive decisions to opt for processed snacks when hunger strikes.
• Manage stress: Stress can often trigger comfort eating and cravings for hyper-palatable, high-fat, and high-sugar foods. Find healthy stress management techniques that work for you, such as meditation, yoga, or engaging in hobbies you enjoy.
• Get enough sleep: Lack of sleep can disrupt your hormones, leading to increased hunger and cravings for unhealthy snacks. Aim for 7 or more hours of quality sleep each night to support your weight loss goals.
• Be mindful of alcohol consumption: Alcohol not only provides extra calories but can also increase your food cravings and snacking habits. Limit your alcohol intake and opt for low-carb beverage choices if you choose to drink.

Manage stress and get enough sleep

Stress and sleep are interconnected. When you're stressed, you may find it difficult to fall asleep or get enough rest. On the other hand, a lack of sleep can lead to increased stress levels and negatively impact your overall health. Here are some tips to manage stress and improve your sleep while on a keto diet:

Manage Stress:

• Understand the benefits of keto: The keto diet has been shown to potentially lower stress levels and improve mental well-being. It can increase substances that play a crucial role in managing stress, anxiety, and mood, which are often linked to clinical depression.
• Address underlying issues: If you're experiencing stress due to specific concerns, such as work or relationships, consider addressing those issues directly. This may involve seeking professional help, such as therapy, to develop healthy coping mechanisms and improve your overall stress management.
• Practice relaxation techniques: Incorporate stress-reducing activities into your daily routine. This could include practices such as meditation, deep breathing exercises, yoga, or engaging in hobbies that help you relax and unwind.
• Exercise regularly: Physical activity is a great way to manage stress. It can help release endorphins, improve your mood, and provide an outlet for any built-up tension. Even moderate exercise, such as walking or light stretching, can make a difference.

Get Enough Sleep:

• Understand keto insomnia: Recognize that "keto insomnia" is a common side effect when starting the keto diet. This is due to the reduction in carbohydrates, which can impact your rest cycle. It is usually short-term, lasting from a few days to a few weeks, as your body adjusts to the new diet.
• Adjust your meal timing and composition: Consider saving your carbs for later in the day. Having carbohydrates at dinner gives your body time to use them and produce the hormones needed for better sleep. Include non-starchy vegetable carbohydrates, such as broccoli, cauliflower, or mushrooms, in your last meal before bedtime to promote fullness and improve sleep quality.
• Incorporate sleep-inducing foods: Add foods rich in melatonin, such as tart cherries, bananas, and oats, to your diet. Bananas are also high in L-tryptophan and magnesium, which can help relax the body and mind before sleep. Avocados, nuts, and tofu are other good sources of magnesium.
• Prioritize sleep hygiene: Maintain a consistent sleep schedule, create a relaxing bedtime routine, and ensure your bedroom environment is conducive to sleep. Limit screen time before bed, minimize noise and light, and keep the room at a comfortable temperature.
• Seek professional help if needed: If you continue to struggle with insomnia, consider consulting a medical or mental health professional. They can provide guidance and recommend treatments such as cognitive behavioral therapy for insomnia or medication management.

Exercise regularly

Exercise is an essential component of a healthy lifestyle and can help you maintain a calorie deficit while on a keto diet. Incorporating physical activity into your routine has numerous benefits for both your physical and mental health. It is particularly important when trying to lose weight on a keto diet, as it helps create the calorie deficit necessary for weight loss.

The type and intensity of exercise you engage in can vary depending on your fitness level and preferences. Aim for a combination of aerobic exercise and strength training to get the best results. Walking, jogging, swimming, cycling, and HIIT workouts are all excellent options for aerobic exercise. Incorporate exercises such as squats, push-ups, lunges, and weight training for strength training.

It is recommended to aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Additionally, muscle-strengthening activities that work all major muscle groups should be included at least two days per week.

If you are new to exercise, start slowly and gradually increase the duration and intensity of your workouts. Consistency is key, so aim to exercise regularly, preferably every day or every other day. This will help your body get accustomed to the routine and maximize the benefits of physical activity.

Exercising outdoors or in a group setting can also provide additional benefits, such as improved mental health and increased motivation. Joining a fitness group or working with a personal trainer can help keep you accountable and motivated to stick to your exercise routine.

Remember to always consult with your healthcare provider before starting any new diet or exercise program, especially if you have any underlying health conditions or concerns.

Eat lean proteins

Lean proteins are an essential part of a keto diet. They help to build and repair muscles, maintain healthy skin, hair, nails, bones, and internal organs, and create hormones and enzymes.

When following a keto diet, it is recommended to consume between 1.2 and 2.0 grams of protein per kilogram of body weight. This can be achieved by eating a variety of keto-friendly animal and plant-based protein sources. Animal proteins, such as meat, poultry, seafood, eggs, and dairy, are considered complete proteins as they contain all nine essential amino acids. Plant-based proteins, such as tofu, soy-based products, nuts, and seeds, also contain all nine essential amino acids but often in lower amounts.

When choosing protein sources, it is important to consider the carbohydrate content, as some foods, such as nuts, can be high in carbs. It is also crucial to space out protein consumption throughout the day and pair it with healthy fats to stay satiated and avoid overeating.

• Aim for a variety of animal and plant-based sources to ensure you get all the essential amino acids.
• Choose lean cuts of meat, such as chicken, fish, or turkey, which are lower in fat and calories.
• Include eggs as a convenient and versatile source of lean protein.
• Opt for Greek yogurt and cottage cheese, which are high in protein and lower in carbs compared to other dairy products.
• Be mindful of your portion sizes to ensure you don't exceed your calorie and carb limits.
• Spread out your protein intake throughout the day to support muscle growth and repair.
• Pair your protein with healthy fats, such as avocado, olive oil, or nuts, to increase satiety and prevent overeating.

Frequently asked questions