Understanding Calories: A Guide For Keto Dieters

The ketogenic diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis, where it uses fat for energy instead of carbohydrates. To achieve this, it's important to understand how to read nutrition labels and track your calorie and macronutrient intake. Calories are a measure of energy, with dietary fat providing 9 calories per gram, and both protein and carbohydrates providing 4 calories per gram. While calorie counting is not necessary on keto, understanding the calorie content of foods can help gauge how much to eat. Additionally, checking the serving size, total calories, carbohydrates, fat, protein, and ingredients on nutrition labels is crucial for staying within your keto macros.

Understand the role of calories on keto

Calories are a measure of energy. They indicate the amount of energy your body can derive from consuming a particular food item. The number of calories a food contains is dependent on the macronutrients present. Dietary fat has the highest calorie density at 9 calories per gram, while protein and carbohydrates contain 4 calories per gram.

The keto diet is a low-carb, high-fat diet. This means that the majority of your calories will come from fat. On keto, it is recommended that 70-80% of your calories come from healthy fats, 5-10% from carbohydrates, and 20-30% from protein.

While calories are important to understand, strict calorie counting is not necessary on keto. This is because the keto diet focuses on shifting your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. As fat contains more calories per gram than carbohydrates or protein, you will naturally consume more calories on keto.

However, if you are not seeing the weight loss results you desire, tracking your calories can be helpful. This is especially true if you find yourself eating too much fat, which can stall weight loss. Calorie counting can also be useful if you tend to overeat or are not satisfied with the amount of weight you have lost.

It is important to remember that not all calories are created equal. For example, protein is highly satiating, meaning it makes you feel fuller for longer, despite containing fewer calories per gram than fat. Additionally, whole foods are the best source of calories as they are packed with vitamins and minerals, which boost your overall health.

In conclusion, while understanding the role of calories is important on keto, strict calorie counting is not necessary as long as you are consuming the right ratio of macronutrients and prioritising whole, minimally-processed foods.

Learn how to calculate net carbs

Net carbs refer to the total amount of digestible carbohydrates absorbed by your body. They are calculated by subtracting the grams of fibre and sugar alcohol from the total grams of carbohydrates. Net carbs are considered a more accurate reflection of carbohydrate intake as fibre is not digested and therefore does not impact blood sugar levels.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, subtract the fibre content from the total carbohydrates. For example, an avocado with 17.1 grams of total carbohydrates and 13.5 grams of fibre would have 3.6 grams of net carbs.

Calculating Net Carbs in Processed Foods

To calculate net carbs in processed foods, it is best to have as much information as possible. Generally, you can subtract half of the sugar alcohols from the total carbohydrates listed on the nutrition label. However, if the only sugar alcohol in the ingredients list is erythritol, you can subtract its total amount from the total carbohydrates.

Calculating Net Carbs in Foods with Fibre and Sugar Alcohols

For foods that contain both fibre and sugar alcohols, calculate the total grams of fibre and sugar alcohols and subtract this number from the total carbohydrates. For example, if a food contains 20 grams of total carbohydrates, 10 grams of fibre and 10 grams of sugar alcohols, subtract 15 grams (10 grams of fibre and 5 grams of sugar alcohols) from the total carbohydrates, leaving 5 grams of net carbs.

Benefits of Calculating Net Carbs

Calculating net carbs can be beneficial for people with diabetes as it helps them track their intake of dietary fibre and balance their medications with their carbohydrate intake. It can also increase the number of food choices available, as many fruits and vegetables are rich in fibre and have a lower net carb count.

Disadvantages of Calculating Net Carbs

The main disadvantage of calculating net carbs is that it may increase the number of sugar-free treats in the diet, which are not necessarily carb-free. Additionally, food nutritional labels can vary and be confusing, and net carb calculations are only estimations as digestion and bodily processes differ from person to person.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels.

Know how to read nutrition labels

Nutrition labels are a valuable resource for anyone on a keto diet. They tell you the amount of carbohydrates, protein, and fat in a serving, as well as other important nutritional information. Here's how to read them:

Step 1: Check the Serving Size

The first thing you want to do is check the serving size. This tells you how much of that food the manufacturer intends for you to eat. Remember, the number of calories on the nutrition facts label is for the serving size, not for the whole package. Keep in mind that the package may contain more than one serving, so you'll need to multiply the number of calories by the number of servings to get the total number of calories in the package.

Step 2: Check Out the Total Calories

Although keto is not based on calorie counting, it still helps to know how many calories are in a food. The total number of calories will help you gauge how much you should eat in a day. If you're eating 1500 calories a day, a 500-calorie portion of food should count as a meal because it contributes one-third of your daily calorie intake.

Step 3: Check the Carbohydrates

On a keto diet, you want to keep your carbohydrate intake as low as possible to stay in ketosis. You can use the carbohydrate content of a food to make decisions about whether to eat it or not. If a food has more than 5 grams of carbohydrates per serving, it might not be a good choice for the keto diet. It depends on how many servings you eat, the other foods you are eating in that same meal, and how many of those carbs are fibre.

Step 4: Check the Fat

On a keto diet, you want to consume a good amount of healthy fats each day to stay in ketosis. Saturated fats are not as healthy as unsaturated fats, so you want to limit your intake of saturated fats. However, you don’t have to avoid them altogether. Just be mindful of how much fat is in a food and whether it’s the healthy kind.

Step 5: Check the Protein

On a keto diet, you want to make sure you’re getting enough protein to stay energised and feel satiated. However, you don’t have to go overboard on the protein. Too much protein can kick you out of ketosis. Just make sure the protein in a food fits into your daily allotment.

Step 6: Check for Dirty Keto Ingredients

Not all low-carb ingredients are good for you. There are some foods that are low in carbs but contain what some people feel are unhealthy ingredients, such as ingredients used in processed meats and some artificial sweeteners. These foods may technically be keto-friendly, but you may want to avoid them because you feel they might not be good for your health.

Step 7: Consider the Overall Nutrition

Even if a food is keto-friendly, it may not be the healthiest choice. For example, a food may be low in carbohydrates but high in unhealthy fats. Or, a food may be high in protein but low in essential vitamins and minerals. When you’re reading a food’s nutrition facts, be sure to consider the overall nutrition to see if it’s a healthy choice for you.

Understand the importance of fat intake

Fat is a critical component of the keto diet, and understanding its importance will help you make informed choices about your fat intake. So, why is fat so important on the keto diet, and how does it contribute to your overall health and weight loss goals?

First, let's talk about the role of fat in the keto diet. The keto diet is a high-fat, low-carb diet. By reducing carbohydrate intake and replacing it with fat, your body shifts into a metabolic state called ketosis. In ketosis, your body becomes extremely efficient at burning fat for energy instead of carbohydrates. This means that fat becomes your body's primary source of fuel. As a result, dietary fat intake will dictate whether you will gain or lose weight. Therefore, it is crucial to consume the right types and amounts of fat to ensure optimal health and weight loss.

Now, let's delve into the different types of fats and their impact on your health. There are four main types of fats: saturated fats, polyunsaturated fats, monounsaturated fats, and trans fats. Despite being demonized in the past, saturated fats are not inherently bad. They play a crucial role in maintaining healthy immune and bone systems, normal testosterone levels, and heart function. However, not all saturated fats are equal; some can increase cholesterol levels, while others have no effect or even decrease cholesterol. Therefore, it is important to be mindful of the sources of saturated fat in your diet.

Polyunsaturated fats, such as Omega-3s and Omega-6s, are essential for optimal health. They help decrease inflammation and improve cardiovascular risk factors. However, excessive consumption, especially from refined vegetable oils, can contribute to cancer and heart disease. Monounsaturated fats, found in foods like olive oil, avocados, and nuts, are well-known for their health benefits. They improve insulin resistance and optimize cholesterol levels, making them an excellent choice for heart health.

On the other hand, trans fats, especially artificial trans fats, are the only type of fat that should be avoided altogether. Artificial trans fats are created through chemical modification and have been linked to an increased risk of coronary artery disease. Natural trans fats found in red meat and dairy may have some health benefits, but it is still best to consume them in moderation.

When following the keto diet, it is essential to prioritize healthy fat sources. Avocados, nuts, seeds, olive oil, fatty fish like salmon, eggs, high-fat dairy, and meat are all excellent choices. These foods provide not only healthy fats but also essential vitamins, minerals, and antioxidants. Additionally, when consuming fat, it is crucial to pay attention to portion sizes and your overall calorie intake. While fat is essential on the keto diet, excessive consumption can hinder weight loss and impact your health negatively.

In conclusion, understanding the importance of fat intake on the keto diet is crucial. By incorporating healthy fat sources into your diet and being mindful of portion sizes, you can promote weight loss, improve your health, and ensure your body has the fuel it needs to function optimally. Remember to vary your fat sources and always choose whole, unprocessed foods whenever possible.

Know how to calculate your calorie intake goal

Calories are a measure of energy. When it comes to nutrition and health, the foods you eat provide you with calories, which your body burns to perform specific functions. The number of calories in a food depends on the macronutrients present: dietary fat has the highest calorie density at 9 calories per gram, while protein and carbohydrates each contain 4 calories per gram.

When starting a ketogenic diet, one of your primary concerns should be your calorie intake goal. This will depend on whether you want to lose weight, maintain weight, or gain weight, and can be calculated using a keto calculator.

Step 1: Determine Your Basal Metabolic Rate (BMR)

Your BMR is the amount of energy you burn while doing absolutely nothing. It is influenced by your gender, age, height, and weight. The keto calculator will use your inputted details to calculate your BMR, which can then be used to determine your total daily energy expenditure (TDEE).

Step 2: Calculate Your Total Daily Energy Expenditure (TDEE)

Your TDEE is the number of calories your body burns in 24 hours. To calculate this, the keto calculator will take your BMR and combine it with your activity level. Your activity level measures how much energy you spend daily when you're active.

Step 3: Set Your Calorie Intake Goal

Once you have your TDEE, you can set your calorie intake goal. If you want to maintain your weight, keep your calorie intake at 0% (i.e., equal to your TDEE). To lose weight, create a calorie deficit by setting a percentage between 0 and -50; for weight gain, create a calorie surplus by setting a percentage between 0 and +50.

For example, if you want to lose weight, a 10% calorie deficit will result in your total daily calories being 10% lower than what you need, helping you achieve a moderate amount of weight loss.

Additional Considerations:

• Body Fat Percentage: Knowing your body fat percentage can help determine your lean body mass, which is important for setting your protein intake. This can be measured at home, the gym, or a health facility using skinfold calipers or a DEXA (Dual-Energy X-Ray Absorptiometry) scan.
• Protein Intake: It is recommended to consume at least 0.8g/lb of lean body mass in protein to prevent muscle mass loss. If your goal is to gain muscle mass, increase your protein intake to between 0.8 and 1.2g/lb of lean body mass.
• Carbohydrate Intake: On a ketogenic diet, it is recommended to keep your carb intake to 5% or less of total calories, which works out to be around 30g of net carbs per day.
• Fat Intake: Since the ketogenic diet is a high-fat diet, most of your daily calories (70-80%) should come from fat.

By following these steps and considering your individual needs, you can calculate your calorie intake goal and create a keto meal plan that works for you.

Frequently asked questions