Staying Keto: Calorie Counting And Cheating Explained

The ketogenic diet is a low-carb, high-fat, and moderate protein eating pattern that has gained popularity over the last decade. While it is not necessary to count calories on a keto diet, as ketosis teaches the body to burn fat at a greater rate, it is still possible to go over your calorie intake and hinder weight loss. This is especially true if you are consuming too many high-calorie keto-friendly foods such as avocados, olive oil, nuts, and full-fat dairy. To optimise weight loss on keto, it is important to monitor your calorie intake, ensure you are in a calorie deficit, and focus on consuming whole, nutritious, low-carb foods.

Calorie counting on keto is unnecessary if you eat whole foods

Calorie counting is a common practice for people on diets, and the keto diet is no exception. However, the idea that calorie counting is unnecessary on a ketogenic diet if you eat whole foods has gained traction. This is because the keto diet is a high-fat, low-carb diet that promotes nutritional ketosis, a metabolic state where the body burns fat for energy instead of glucose. By restricting carbs, the body releases stored body fat to be burned or converted into ketones for energy.

The traditional approach to weight loss focuses on creating a calorie deficit by eating less or burning more calories. However, this perspective argues that the type of food eaten is more important than the number of calories. Eating whole, nutritious, low-carb foods can help control blood sugar and reduce cravings, leading to a self-regulated body weight.

The thermic effect of food supports this perspective. The thermic effect refers to the energy expended by the body to process and store different types of nutrients. Protein has a higher thermic effect than carbohydrates or fats, meaning the body burns more calories when processing protein. This leads to increased satiety and a reduced calorie intake overall.

Additionally, hormonal changes associated with different types of food also play a role. Diets high in carbs increase insulin secretion, leading to elevated insulin levels and more fat storage. In contrast, low insulin levels, typically seen in a keto diet, promote fat burning.

The keto diet's emphasis on whole, unprocessed foods also contributes to its effectiveness. By eliminating processed foods high in carbs and fat, individuals naturally consume fewer calories and experience greater satiety from protein and fat. This leads to a reduction in overall calorie intake and promotes weight loss.

While calorie counting can be a useful tool for some, it is not necessary for everyone on a keto diet. Focusing on eating whole, nutritious, low-carb foods can be a more sustainable and effective approach to weight loss and maintaining a healthy body weight.

Keto may not be healthier than your current diet

The ketogenic diet is a low-carb, high-fat, moderate-protein eating plan. It involves reducing total carbohydrate intake to less than 50 grams a day, with some people consuming less than 20 grams. The diet encourages the breakdown of daily caloric intake into approximately 70-80% fat, 10-20% protein, and 5-10% carbohydrates.

While the keto diet has been adopted by many looking to lose weight and improve health, there are several reasons why it may not be healthier than your current diet:

Potential Health Risks

The keto diet is associated with several potential health risks, including an increase in "bad" LDL cholesterol, which is linked to heart disease. The diet's extreme carbohydrate restrictions may lead to nutrient deficiencies, as well as liver and kidney problems. It can also cause constipation and fuzzy thinking and mood swings due to low carbohydrate intake.

Not Suitable for Long-Term

The keto diet is not intended to be followed long-term. It is best to make this a short-term dietary change to jump-start weight reduction. Studies show that after 6 months, a ketogenic diet does not lead to significantly higher weight loss than other weight-loss approaches.

Restrictive Nature

The keto diet is highly restrictive, making it challenging for people to follow correctly. Over 50% of people fail to adhere to a ketogenic diet in many medical studies, which negates any short-term weight loss effects.

Nutrient Deficiencies

The keto diet may lead to nutrient imbalances and deficiencies in thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium. These deficiencies can cause various health issues, such as constipation, heart palpitations, extreme fatigue, muscle twitches, and high blood pressure.

Impaired Intestinal Function

The keto diet is typically low in the fiber needed for healthy intestinal function, nutrient absorption, and immune function.

Increased Cardiovascular Risk

Emerging research shows that a ketogenic diet may increase the risk of cardiovascular disease. In a study of CrossFit athletes, following a keto diet for 12 weeks led to an average weight loss of 6 pounds but a 35% increase in "bad cholesterol" (LDL-C).

Therefore, while the keto diet may be effective for some in the short term, it may not be healthier than your current diet due to its potential health risks, restrictive nature, nutrient deficiencies, and negative impact on cardiovascular health.

Keto can cause 'keto flu' symptoms

While the ketogenic diet is considered safe for most people, it is associated with some unpleasant side effects, often referred to as the "keto flu" or "carb flu". The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet, caused by the body adapting to a new diet consisting of very few carbohydrates.

The ketogenic diet is a very low-carbohydrate, high-fat, and moderate-protein diet. Carbohydrates are the body's main energy source. On the keto diet, a person reduces their carb intake to fewer than 50 grams per day, compared to the recommended 200-300 grams per day. This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine.

The keto flu is a term used to describe flu-like symptoms associated with beginning a very low-carb ketogenic diet. Symptoms can include nausea, fatigue, muscle soreness, headaches, constipation, and cravings, among others. These symptoms can range from mild to severe and can last from a few days to several weeks.

There are several ways to reduce the symptoms of the keto flu:

• Drink plenty of water. The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration.
• Avoid strenuous exercise. Fatigue, muscle cramps, and stomach discomfort are common in the first week of the diet, so it is advisable to give your body some rest.
• Replace electrolytes. The keto diet can cause a decrease in insulin levels, leading to the release of excess sodium from the body. Including potassium-rich, keto-friendly foods like leafy greens and avocados can help maintain a healthy balance of electrolytes.
• Get enough sleep. Lack of sleep can cause an increase in the stress hormone cortisol, which can negatively impact mood and make keto-flu symptoms worse.
• Eat enough fat and carbs. Transitioning to a very low-carb diet can cause cravings for restricted foods. Eating enough fat will help reduce cravings and keep you feeling satisfied. Gradually reducing carbs over time may also help decrease keto-flu symptoms.

The keto flu is a common experience for people starting a ketogenic diet, and the symptoms are usually temporary. However, if you are feeling particularly unwell or experiencing symptoms like fever, prolonged diarrhea, or vomiting, it is best to consult a doctor.

Keto may negatively affect your relationship with food

The keto diet is a low-carb, high-fat diet that is often used for weight loss. While it can be effective for weight loss and has various health benefits, it also has some drawbacks and risks associated with it. One of the main concerns is its potential negative impact on an individual's relationship with food. Here's how:

Food Restriction and Categorization

The keto diet involves significant food restrictions, particularly in terms of carbohydrate intake. This can lead to a preoccupation with categorizing foods as "good" or "bad," "allowed" or "forbidden." Such labeling can foster a sense of guilt and shame when consuming foods that are considered off-limits. This restrictive mindset can damage your relationship with food, making it challenging to enjoy meals and causing you to view certain foods as the enemy.

Cravings and Hunger

The keto diet's very low-carb nature can result in intense cravings and increased hunger. When you eventually consume carbohydrates, you may experience a surge of hunger, making you feel like you've lost control. This can lead to a cycle of guilt and shame, negatively impacting your relationship with food and your body image.

Dietary Harms

Weight-loss diets, including keto, are not sustainable in the long term and can cause harm. Restricting foods can lead to binge eating and late-night cravings. Additionally, the keto diet's focus on animal-based and high-fat foods can increase the risk of health issues such as micronutrient deficiencies, increased LDL cholesterol, and "keto flu" symptoms like fatigue, headaches, and nausea.

Disruption of Pleasure

Food is meant to nourish not only our bodies but also our spirits. However, the keto diet's restrictive nature can deprive you of the pleasure and enjoyment that food should bring. Instead of savoring meals, you may feel a sense of deprivation, which is not conducive to sustaining true health and well-being.

Weight Loss Focus

The keto diet's primary focus is often on weight loss rather than overall health and well-being. This weight-centric approach can distract from developing a healthy relationship with food, where the focus is on nourishment, enjoyment, and listening to your body's needs.

In conclusion, while the keto diet may offer some benefits, it is important to consider its potential negative impact on your relationship with food. A healthy relationship with food involves flexibility, enjoyment, and a focus on overall health rather than strict rules and weight loss above all else.

Calories from protein are good, but only to a certain extent

Calories are a measure of energy, and different foods have different caloric values depending on their macronutrient composition. While dietary fat has the highest calorie density, protein also contributes to your overall calorie intake, providing 4 calories per gram.

Calories from protein are good as protein is essential for several bodily functions, including providing the building blocks for cells and maintaining muscle mass. It is particularly important for those on the keto diet, as it makes up 20-30% of your calories. Protein also promotes a sense of fullness, helping to reduce appetite and making you feel more satisfied after meals. This can aid in weight loss by creating a calorie deficit without the need for strict calorie counting.

However, it is important to note that calories from protein are only beneficial to a certain extent. While protein is essential, a balanced diet that includes a variety of food groups is crucial for maintaining health. Overconsuming protein can lead to an excessive intake of calories, which may hinder weight loss efforts. Additionally, it is important to choose lean protein sources to limit the intake of saturated fats, which can negatively impact heart health.

Furthermore, the quality of your diet also matters. Opting for whole, unprocessed foods and including a variety of protein sources, such as dairy, meat, seeds, and vegetables, can help maximise healthy fats, vitamins, minerals, and fiber in your diet. While calories are important, the sources of these calories also play a significant role in your overall health and weight management.

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