Keto And Calories: What's The Real Link?

The ketogenic diet is a high-fat, low-carbohydrate diet that is often adopted by people looking to lose weight. While it is not necessary to count calories on the keto diet, it is still important to be mindful of your caloric intake. Calories are a measure of energy, and your body needs a certain number of them per day to survive. The keto diet is different from other weight-loss diets in that it focuses on limiting carbs and increasing fat intake to push your body into a state of ketosis, where it burns fat for energy instead of glucose. This metabolic shift can help you lose weight, but it is important to note that the keto diet is not a free pass to eat as much as you want. You should still aim to create a calorie deficit if your goal is to lose weight.

Calorie counting on keto

The ketogenic diet is a low-carb, high-fat diet. It is distinct from other low-carb diets, such as the Atkins Diet, in that it does involve calorie counting. However, this does not mean that calories are the primary focus.

Calories vs. Food Types

The traditional viewpoint of calorie counting argues that the food eaten is unimportant—a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. However, the opposing viewpoint maintains that the type of food consumed has a trickle-down effect on the amount of energy expended and what foods the body craves.

Diets high in carbs cause increased secretion of insulin, meaning elevated insulin levels, which cause more fat storage. Low insulin promotes fat burning. Staying away from processed foods made with refined starches and added sugar is key to reducing obesity.

Ketosis and Calories

The keto diet is centred on achieving ketosis, a metabolic state where the body burns fat at a greater rate. This is achieved by eating very few carbohydrates, which causes the body to burn fat for energy instead of glucose. Once the body reaches ketosis, it will tap into fat stores, converting fat into ketone bodies for energy.

The general consensus is that strict calorie counting on keto is unnecessary because ketosis teaches the body to burn fat at a greater rate. The keto diet itself has a satiating effect that leads to decreased hunger.

Calorie Counting for Weight Loss

Calorie counting is not required on keto, but it can be useful when starting out or if you have reached a plateau. It can help you learn portion control and identify foods that are high in carbohydrates. However, if your goal is to lose weight, it is better to focus on high-quality food that will promote the release of appetite-suppressing hormones to reduce hunger and increase satisfaction.

Calorie Intake Factors

How many calories you eat in a day on the keto diet will depend on several variables, including your activity level, sleep quality, stress, intake of processed foods, and alcohol consumption.

Tips for Calorie Management on Keto

• Make more home-cooked meals
• Eat non-starchy fruits and vegetables
• Stop mindless snacking
• Prioritise protein in every meal
• Get sufficient sleep

Calories do matter on keto, but strict calorie counting is not necessary. The keto diet is more about limiting carbs and increasing fat intake to push your body into ketosis. However, calorie counting can be a useful tool in certain situations, such as when you are not seeing the desired weight loss results.

Calorie deficit and surplus

There are three types of energy expenditure: resting energy expenditure, diet-induced energy expenditure, and activity energy expenditure. Resting energy expenditure includes the energy your body uses to perform basic functions such as breathing and blood circulation. Diet-induced energy expenditure includes the energy your body uses for digestion, metabolism, absorption, and storage of nutrients. Activity energy expenditure refers to the energy you use when engaging in physical activity, which can range from sports to household chores.

The number of calories you need depends on these three types of energy expenditure, as well as factors such as gender, weight, age, and body composition. To calculate how many calories you need, you can use a formula to calculate your resting metabolic rate (RMR) and then adjust it based on your activity level.

A calorie deficit is often used to lose weight, as it forces the body to turn to stored energy or fat. A calorie surplus, on the other hand, is used to gain weight through the storage of additional tissue or build muscle. It is important to note that extreme calorie surpluses or deficits can lead to health complications, so it is recommended to consult a health professional for personalised advice.

While the keto diet is not primarily focused on calorie tracking, calories do still matter. If you are trying to lose weight, you should maintain a calorie deficit, and if you are trying to gain weight, you need a calorie surplus. The keto diet can make it easier to maintain a calorie deficit because of the hormonal and metabolic shifts that occur when eating low-carb, high-quality foods.

Macronutrient ratios

The keto diet is a high-fat, low-carb, and moderate-protein diet. The typical keto macros ratio is 70% fats, 5% carbohydrates, and 25% protein. However, some dietitians recommend increasing fat intake to 75% and reducing protein to 20%.

On a keto diet, you consume 55% to 75% of your calories from fat, 15% to 35% from protein, and less than 10% from carbohydrates. Keeping your macronutrients within these ratios helps to keep insulin levels low, signalling your body to burn fat and enter ketosis.

Carbohydrates

Carbohydrates should make up 5% to 10% of your calories on a keto diet. This equates to around 20 to 40 grams of carbohydrates per day. Even a small increase in carbohydrates can kick you out of ketosis, as carbs raise insulin levels more than other macronutrients.

Protein

Protein should make up 15% to 35% of your calories on a keto diet. This is a moderate amount, and it's important not to overdo it, as too much protein can interfere with ketosis.

Fat

Fat should make up 55% to 75% of your calories on a keto diet. This is a very high amount, and it can be challenging to reach this target. Good sources of "good fats" include fatty fish like salmon, tuna, and trout; dairy products like eggs, butter, yogurt, and cheese; nuts and seeds; oils like olive oil, avocado oil, and coconut oil; and meat, especially red meat.

Calorie Intake

While the keto diet is not primarily focused on calorie counting, it is still important to be mindful of your calorie intake, especially if you are not seeing the weight loss results you desire. Your calorie intake will depend on your goals (weight loss, maintenance, or gain) and various individual factors, such as your age, gender, height, weight, and activity level.

Tips for Calorie Management on Keto

• Make more home-cooked meals, as they tend to be healthier and give you more control over ingredients.
• Eat non-starchy fruits and vegetables, as they are low in carbohydrates and calories and packed with fibre, which promotes satiety.
• Stop mindless snacking, and base your snacking frequency on your activity level.
• Prioritize protein in every meal, as it increases the calories you burn and keeps you feeling full.
• Get sufficient sleep, as insufficient sleep is associated with eating habits that increase the risk for weight gain.
• Manage your stress levels, as long-term stress can lead to the consumption of hyper-palatable, high-calorie foods.
• Be mindful of your alcohol intake, as it can increase your overall calorie intake and food cravings.

Ketosis

The keto diet is a low-carb, high-fat, and moderate-protein diet. The purpose of the keto diet is to bring the body into a state of ketosis, which is a metabolic state where the body burns fat for fuel instead of carbohydrates. Typically, 70-80% of calories on the keto diet come from fat, 20-30% from protein, and 5-10% from carbohydrates.

Calories on the Keto Diet

There are differing opinions on whether calories need to be counted on the keto diet. Some sources say that strict calorie counting is unnecessary because ketosis teaches the body to burn fat at a greater rate and suppresses appetite. However, others argue that calories do matter on the keto diet, and that a calorie deficit is necessary for weight loss, even on keto.

Arguments Against Calorie Counting on Keto

One argument against the need for calorie counting on keto is that not all calories are created equal. The thermic effect of food (TEF) refers to the energy required to break down nutrients, and it differs for each macronutrient. For example, the TEF for protein is 25%, meaning 25% of the calories in protein are used up in the digestion process, while the TEF for carbohydrates is only 8%. This means that a calorie of protein may yield less net energy than a calorie of carbohydrates.

Additionally, protein and fat are more satiating than carbohydrates. This means that people following the keto diet may naturally eat less without having to count calories, as they will feel fuller for longer after meals.

Arguments For Calorie Counting on Keto

On the other hand, some sources argue that calories do matter on keto, and that a calorie deficit is necessary for weight loss, even on this diet. While hormonal and metabolic changes on keto may lead to reduced appetite and increased fat burning, this may not be enough to create a significant enough calorie deficit for weight loss without conscious calorie restriction.

Furthermore, it is possible to consume too many calories on keto, especially from high-calorie foods like nuts, cheese, avocados, olive oil, and full-fat dairy. Therefore, those following the keto diet should be mindful of their calorie intake and ensure they are not overeating, even if they are only consuming keto-friendly foods.

In conclusion, while calorie counting may not be necessary on the keto diet due to its satiating effects and metabolic advantages, it is still important to be mindful of calorie intake and ensure a calorie deficit is achieved if the goal is weight loss.

Calorie-burning

Calories are a measure of energy, and different macronutrients provide varying amounts of calories. Dietary fat has the highest calorie density at 9 calories per gram, while protein and carbohydrates provide 4 calories per gram. This means that a high-fat diet like keto could theoretically lead to consuming more calories. However, the keto diet's satiating effect and its ability to burn fat at a greater rate make strict calorie counting unnecessary for most people.

That being said, there are situations where tracking calories on keto can be beneficial. If you're not seeing the desired weight loss results or have reached a plateau, counting calories can help identify areas for adjustment. Additionally, for those who tend to consume excessive amounts of fat on keto, leading to a weight loss stall, counting calories can be a useful tool to get back on track.

It's important to remember that calorie intake is not just about quantity. Food quality and overall diet also play a significant role. Prioritizing whole and minimally processed foods, such as meat, eggs, seafood, nuts, and non-starchy fruits and vegetables, can help keep you satisfied while providing essential nutrients.

Furthermore, increasing your calorie burn through physical activity can complement your keto diet. While the keto diet may not be ideal for endurance athletes in the short term, it doesn't seem to affect strength or power for weight training. Incorporating exercises like weight lifting can help increase your metabolic rate and promote weight loss.

In conclusion, while calorie-burning is important on the keto diet, it's just one piece of the puzzle. The keto diet's unique approach to macronutrient ratios, its impact on satiety, and its ability to teach your body to burn fat efficiently contribute to its effectiveness for weight loss. However, individual results may vary, and consulting with a healthcare professional before starting any diet is always recommended.

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