Keto Calorie Counting: Friend Or Foe?

There are differing opinions on whether calories should be counted on the keto diet. Some say that it is unnecessary because ketosis teaches your body to burn fat at a greater rate and the keto diet itself has a satiating effect that leads to decreased hunger. However, others claim that calories are everything on keto and that if you don't count them, you won't see any results. The truth likely lies somewhere in the middle. While strict calorie counting is generally unnecessary on keto, tracking calories can be useful in certain situations, such as when an individual fails to see their desired weight loss results or tends to eat too much fat, ultimately resulting in a weight loss plateau.

Counting calories on keto: pros and cons

There are differing opinions on whether calorie counting is necessary for the keto diet. Some say it is essential for weight loss, while others claim that keto's satiating nature eliminates the need to track calories. So, what is the truth? Should you count calories on keto or not? In this article, we will explore the pros and cons of calorie counting on a ketogenic diet to help you decide what is best for your needs and goals.

Pros of Counting Calories on Keto

Weight Loss Plateau

One situation where counting calories can be beneficial is when you hit a weight loss plateau. If you are not seeing the scale move despite adhering to your keto diet, counting calories can help identify areas where you may be overeating or making unhealthy choices. It provides a more precise approach to dieting and can help you get back on track with your weight loss goals.

Specific Bodyweight Goals

If you are just starting with keto or working towards a specific bodyweight goal, calorie counting can be a useful tool. It allows you to determine your calorie intake goal and get a breakdown of your keto macros, ensuring you are on the right path to achieving your desired results.

Accountability

Counting calories can also serve as a form of accountability. If you tend to overeat or are not satisfied with your current weight loss progress, tracking calories can help you stay mindful of your intake and make any necessary adjustments.

Cons of Counting Calories on Keto

Unnecessary for Most

The general consensus is that strict calorie counting is unnecessary for the keto diet. This is because keto's high-fat, low-carb nature teaches your body to burn fat more efficiently, and the diet itself tends to have a satiating effect that curbs hunger.

Not Suitable for Everyone

Calorie counting may be detrimental for individuals with a history of disordered eating. Studies have shown that it can contribute to increased stress levels and unhealthy behaviours in such cases. Therefore, it is essential to consider your personal history and relationship with food before deciding to count calories.

Time-Consuming and Restrictive

Calorie counting can be time-consuming and may take away from the enjoyment of eating. It requires diligent tracking and can lead to a preoccupation with numbers, potentially causing you to ignore your body's natural hunger and fullness cues.

Not Always Accurate

It is important to note that calorie counts on food labels are estimates and may not accurately reflect the calories your body extracts from a particular food. Individual variations in metabolism and nutrient absorption can lead to differences in how your body processes the same food compared to someone else.

In conclusion, whether to count calories on keto depends on your specific goals and circumstances. While it can be a useful tool for some, it is not necessary for everyone and may even be detrimental in certain cases. The keto diet is designed to reduce hunger and promote fat burning, so trusting your body's signals and focusing on whole, minimally-processed foods may be a more sustainable approach for long-term success.

How to count calories on keto

Counting calories on keto is not always necessary, but it can be a useful tool for some people. Here are some tips on how to count calories if you're following a keto diet:

Determine Your Goals

The first step is to establish your body weight goal. Are you aiming for weight loss, weight maintenance, or muscle gain? This will impact your calorie intake and the breakdown of your keto macros.

Calculate Your Daily Calorie Burn

To determine your daily calorie burn, you need to calculate your calorie intake and compare it to changes in body weight. Use a food tracking app, such as Carb Manager or Keto Diet App, to log your meals for 3-4 days to get an average calorie consumption.

Assess Your Scenario

By combining your calorie intake data with your body weight data, you will fall into one of three scenarios:

• Weight Maintenance: Your calorie intake is similar to your calorie burn.
• Weight Loss: Your calorie intake is less than your calorie burn.
• Weight Gain: Your calorie intake is higher than your calorie burn.

Adjust Your Eating Habits

Based on the scenario you fall into, you can make adjustments to your eating habits. If you're aiming for weight loss, a mild caloric deficit of 5-10% fewer calories per day is recommended for sustainability.

Track Other Factors Affecting Caloric Intake

Several factors can influence your caloric intake on keto, including activity level, sleep quality, stress levels, intake of processed foods, and alcohol consumption. Optimizing these areas will help you manage your calories effectively.

Tips for Calorie Management on Keto

• Prepare more home-cooked meals using healthy, whole foods.
• Include non-starchy fruits and vegetables, such as broccoli, asparagus, avocados, and blueberries, which are low in carbs and calories and high in fiber.
• Prioritize protein in your meals, as it increases calorie burn due to its thermic effect and helps you feel fuller for longer.
• Ensure you get sufficient sleep, as it helps regulate appetite and prevents late-night snacking.

Remember, the decision to count calories or not is a personal one. Counting calories on keto is generally not recommended if you prioritize whole, minimally processed foods. However, if you're not seeing the desired weight loss results or experiencing a weight loss plateau, counting calories can provide additional insights and help you make adjustments.

Calories and weight loss on keto

Calories are a measure of energy. When it comes to nutrition and health, the foods you eat provide you with calories so that your body can survive. Your cells burn calories to perform specific functions, such as metabolising protein to produce amino acids.

Foods vary in their number of calories depending on the macronutrients present. Dietary fat has the highest calorie density, providing 9 calories per gram. Protein has 4 calories per gram, while carbohydrates also contain 4 calories per gram.

The general consensus is that strict calorie counting on keto is unnecessary because ketosis, which results from eating very few carbohydrates, teaches your body to burn fat at a greater rate. Moreover, the keto diet in and of itself has a satiating effect that leads to decreased hunger. Considering that calorie counting is used primarily for reaching a weight loss goal, sticking to your keto macros — particularly honing in on decreasing carbs — may be a good alternative for weight loss.

However, it's important to remember that there are instances where counting calories on keto makes sense. For example, if you're just getting started on the keto diet, it would be necessary to determine your calorie intake goal (which depends on whether you want to lose weight, maintain weight, or gain weight) to get a breakdown of your keto macros.

Additionally, calorie counting may be useful in situations where you tend to eat too much fat on keto, which ultimately results in a weight loss stall. This is where the "calories in, calories out" or CICO model holds true.

Another good reason to become aware of your calorie intake (even though you're on a satiating diet plan) is that it can keep you accountable. If you're someone who often overeats or isn't satisfied with the amount of weight you've lost so far, then calorie counting may be worth trying.

Factors Affecting Caloric Intake on Keto

How many calories you eat in a day on the keto diet will depend on many variables, including your activity level, sleep quality, stress levels, intake of processed foods, and alcohol consumption. Paying attention to these areas and optimising them plays a huge role in managing your calories.

For example, athletes and those who spend more time at the gym generally have higher caloric and macronutrient requirements to support their performance and recovery. Additionally, people who exercise regularly burn more calories efficiently than those who are sedentary.

Sleep quality, or how well you're sleeping, also influences your calorie intake. Insufficient sleep is associated with eating habits that increase your risk for weight gain, such as snacking more frequently and night-time eating.

Long-term stress can also lead to the consumption of hyper-palatable foods (those that are high in both fat and sugar) as a way of seeking comfort. Unfortunately, these foods contain a lot of calories.

With regard to alcohol intake, research suggests that alcohol consumption may be a significant risk factor for weight gain. One gram of alcohol provides 7 calories, which increases your overall calorie intake.

Tips for Calorie Management on Keto

As you've learned, it is still possible to go over your calories and deal with excess weight along the way. For this reason, it might be a good idea to strike a balance between calorie control and a high-quality keto diet.

• Make more home-cooked meals: Compared to fast food and takeaways, meals prepared at home are healthier because you have control over the ingredients.
• Eat non-starchy fruits and vegetables: Broccoli, asparagus, cauliflower, salad greens, avocados, strawberries, and blueberries are low in both carbohydrates and calories and packed with fibre. Adding more of these options to the keto diet is a great way to control your calorie intake for two reasons. Besides being low in calories, the fibre in these foods may reduce hunger and promote satiety.
• Stop mindless snacking: While there are mixed opinions about snacking, the reality is that it can be both positive and unhelpful depending on your habits. If you're sedentary, limit yourself to one snack or no snack at all.
• Prioritise protein in every meal: Protein, which is consumed in moderate amounts on the keto diet, can help increase the calories you burn due to its thermic effect, which is higher than carbohydrates and fat. Moreover, protein can keep you full.
• Get sufficient sleep: Sleep is essential for weight loss by moderating your appetite and preventing late-night snacking, so make sure you get enough sleep. Note that adults need 7 or more hours of sleep per day.

Should You Count Calories on Keto?

Whether you count calories or not is a decision only you can make. Generally, calorie tracking on keto is not recommended as long as you prioritise whole and minimally-processed foods. Meat, eggs, seafood, nuts, and non-starchy veggies and fruits provide quality fats, protein, and fibre to keep you satisfied.

In case you’re experiencing a weight loss stall, you might want to examine your snacking habits, stress, sleep, activity level, and alcohol intake. Additionally, remember that long-term maintenance of weight loss involves trying different strategies and learning along the way.

Calories and weight gain on keto

Calories are a measure of energy. When it comes to nutrition and health, the foods you eat provide you with calories so that you can survive. Your cells burn calories to perform specific functions, such as metabolising protein to produce amino acids.

Foods vary in their number of calories depending on the macronutrients present. Dietary fat has the highest calorie density, providing 9 calories per gram. Protein has 4 calories per gram, while carbohydrates also contain 4 calories per gram.

Generally, if you take in more calories than your body needs, the extra calories will be stored as fat. Similarly, if you take in fewer calories than needed, your body will release its fat stores, and you will lose weight.

However, the human body is more complex than simply calories in vs calories out. For example, hormonal regulation plays a large role in influencing appetite, fullness, and fat storage. Research suggests that low-carb and keto meals may trigger satiety hormones and suppress hunger hormones, leading to a natural reduction in calorie intake, especially in those who are overweight or have insulin resistance.

Calories and Keto

The general consensus is that strict calorie counting on keto is unnecessary because ketosis, which results from eating very few carbohydrates, teaches your body to burn fat at a greater rate. Moreover, the keto diet in and of itself has a satiating effect that leads to decreased hunger.

Considering that calorie counting is used primarily as a tool for reaching a weight loss goal, sticking to your keto macros — particularly honing in on decreasing carbs — may be a good alternative for weight loss.

However, this does not mean it is impossible to overeat on keto. Even if they are keto-friendly calories, too many calories will lead to weight gain. Nuts and dairy are probably the biggest offenders here. So tasty, so salty, so easy to mindlessly overeat.

When to Count Calories on Keto

While calorie counting on keto is generally unnecessary, there are some instances where it may be useful.

If you are just starting out on keto, it is a good idea to determine your calorie intake goal (which depends on whether you want to lose weight, maintain weight, or gain weight) to get a breakdown of your keto macros.

Additionally, if you are experiencing a weight loss plateau, it might be worth counting calories to ensure you are not eating too much fat on keto, which can ultimately result in a weight loss stall. This is where the "calories in, calories out" or CICO model holds true.

Calorie counting may also be useful if you are someone who often overeats or is unsatisfied with the amount of weight you've lost so far. It can be a good way to keep yourself accountable.

Factors Affecting Caloric Intake on Keto

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

For example, athletes and those who spend more time at the gym generally have higher caloric and macronutrient requirements to support their performance and recovery. Additionally, people who exercise regularly burn more calories efficiently than those who are sedentary.

Sleep quality, or how well you're sleeping, also influences your calorie intake. Insufficient sleep is associated with eating habits that increase your risk for weight gain, such as snacking more frequently and night-time eating.

Long-term stress can also lead to the consumption of hyper-palatable foods (those that are high in both fat and sugar) as a way of seeking comfort. Unfortunately, these foods contain many calories.

With regard to alcohol intake, research suggests that alcohol consumption may be a significant risk factor for weight gain. 1 gram of alcohol provides 7 calories, which increases your overall calorie intake.

Tips for Calorie Management on Keto

• Make more home-cooked meals: Compared to fast food and takeaways, meals prepared at home are healthier because you have control over the ingredients.
• Eat non-starchy fruits and vegetables: Broccoli, asparagus, cauliflower, salad greens, avocados, strawberries, and blueberries are low in both carbohydrates and calories and packed with fibre, which may reduce hunger and promote satiety.
• Stop mindless snacking: Base your snacking frequency on your activity level and choose snacks that contain fibre and are high in protein, such as almond nuts, walnuts, eggs, pumpkin seeds, and avocados.
• Prioritize protein: Protein can help increase the calories you burn due to its thermic effect, which is higher than carbohydrates and fat. Moreover, protein can keep you feeling full.
• Get sufficient sleep: Sleep is essential for weight loss by moderating your appetite and preventing late-night snacking. Aim for 7 or more hours of sleep per night.

Calories and weight maintenance on keto

Calories are a measure of energy. When it comes to nutrition and health, the foods you eat provide you with calories so that your body can survive and perform specific functions. Your cells burn calories to perform these functions, such as metabolising protein to produce amino acids.

The number of calories in a food depends on the macronutrients present. Dietary fat has the highest calorie density, providing 9 calories per gram. Protein has 4 calories per gram, while carbohydrates also contain 4 calories per gram.

The Role of Calories on Keto

Calories on a keto diet can be tracked if an individual fails to see the weight loss results they desire. It is possible to experience a plateau in the middle of a keto diet journey, and calorie counting can help to get back on track.

If you are just starting out on a keto diet, it is necessary to determine your calorie intake goal, which depends on whether you want to lose weight, maintain weight, or gain weight. This will give you a breakdown of your keto macros.

Keto follows this macronutrient ratio:

• 5-10% of your calories from carbohydrates
• 70-80% of your calories from healthy fats
• 20-30% of your calories from protein

The general consensus is that strict calorie counting on keto is unnecessary because ketosis, which results from eating very few carbohydrates, teaches your body to burn fat at a greater rate. The keto diet also has a satiating effect that leads to decreased hunger.

Considering that calorie counting is used primarily for reaching a weight loss goal, sticking to your keto macros — particularly decreasing carbs — may be a good alternative for weight loss.

Calorie counting on keto is not suitable for everyone. For those with a history of disordered eating, tracking calories might contribute to increased stress levels and unhealthy behaviours.

On the other hand, calorie counting may be useful in situations where you tend to eat too much fat on keto, which can result in a weight loss stall. This is where the "calories in, calories out" or CICO model holds true.

Another good reason to be aware of your calorie intake is that it can keep you accountable. If you're someone who often overeats or isn't satisfied with the amount of weight you've lost, then calorie counting may be worth trying.

Factors Affecting Caloric Intake on Keto

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

Tips for Calorie Management on Keto

• Make more home-cooked meals: Compared to fast food and takeaways, meals prepared at home are healthier because you have control over the ingredients.
• Eat non-starchy fruits and vegetables: Broccoli, asparagus, cauliflower, salad greens, avocados, strawberries, and blueberries are low in carbohydrates and calories and packed with fibre. Adding more of these options to the keto diet is a great way to control your calorie intake.
• Stop mindless snacking: Snacking can be done out of boredom or to relieve stress. Base your snacking frequency on your activity level and choose snacks that contain fibre and are high in protein, such as almond nuts, walnuts, eggs, pumpkin seeds, and avocados.
• Prioritize protein: Protein can help increase the calories you burn due to its thermic effect, and it can also keep you feeling full.
• Get sufficient sleep: Sleep is essential for weight loss by moderating your appetite and preventing late-night snacking.

Should You Count Calories on Keto?

Whether you count calories or not is a personal decision. Calorie tracking on keto is not recommended as long as you prioritise whole and minimally-processed foods. Meat, eggs, seafood, nuts, and non-starchy veggies and fruits provide quality fats, protein, and fibre to keep you satisfied.

If you are experiencing a weight loss stall, examine your snacking habits, stress levels, sleep, activity level, and alcohol intake. Remember that long-term weight loss maintenance involves trying different strategies and learning along the way.

Frequently asked questions