Calorie Counting On Keto: Friend Or Foe?

The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its weight loss and health benefits. While the keto diet can be effective for weight loss, it is not a magic bullet, and there are several reasons why someone may not lose weight while following this diet. One key reason is not achieving ketosis, a metabolic state where the body burns fat for energy instead of glucose. To reach ketosis, carbohydrate intake must be drastically reduced to 20-50 grams per day, and even then, some people may need to cut back further. Additionally, simply being in ketosis does not guarantee weight loss; it is still crucial to maintain a calorie deficit by reducing calorie intake or increasing physical activity. Constant snacking, underlying medical conditions, stress, and lack of exercise can also hinder weight loss on the keto diet. While the keto diet can be a useful tool, it should not be followed indefinitely, and transitioning off it gradually is recommended to maintain health and weight loss results.

Not achieving ketosis

The keto diet is a popular choice for people looking to lose weight. The body enters a state called ketosis, where it becomes very efficient at burning fat and using it for energy instead of glucose. However, not everyone achieves ketosis, and this can be for a number of reasons.

Firstly, it is important to understand that the keto diet is strict and requires a significant restriction of carbohydrates. A person should consume no more than 20-50 grams of carbs each day, which equates to 5-10% of their daily calorie intake. Many people may feel they have drastically cut down on carbs but are still consuming enough for their body to produce energy from glucose, thus reducing the rate of fat burned. Home testing kits can be purchased to check for ketones in the urine or breath, which indicate the body is in ketosis.

Secondly, consuming too much protein can prevent ketosis. A person on the keto diet gets most of their calories from fat, which should be about 55-60% of their intake. This leaves little room for protein, and if protein makes up more than 35% of a person's diet, they may not go into ketosis.

Thirdly, eating too many acceptable carbs can keep a person from achieving and maintaining ketosis. Nuts and dairy, for example, are typically allowed on the keto diet, but they still contain carbohydrates.

Finally, it is important to count calories. Even if a person is in ketosis, consuming too many calories can lead to weight gain. Sticking to a balanced meal plan and keeping a food journal can help a person achieve their weight loss goals.

Eating too much protein

While on the keto diet, it's important to remember that the diet is not only low-carb and high-fat but also moderate-protein. On average, about 20% of your daily calories should come from protein. This is about a gram of protein per kilogram of body weight, or somewhere between 60 and 120 grams of protein per day, depending on your size.

Why Protein Matters on Keto

The reason for keeping protein intake moderate on a keto diet is that too much can interfere with your ability to burn fat. If you eat more protein than your body needs, it can turn amino acids (the building blocks of protein) into glucose (blood sugar). This process is called gluconeogenesis, and it means that your body produces glucose using non-carb sources.

Gluconeogenesis occurs because glucose is easier for your body to access for fuel than fats. So, even if your body has to use protein instead of carbs, it will opt to make and use glucose whenever possible. As a result, if you consume excess protein, your body will use those amino acids to produce glucose before starting to break down fat into ketones. Consequently, you get stuck in sugar-burning mode and can’t shift into ketosis.

Signs You're Eating Too Much Protein

Ammonia Breath

Ammonia is a natural by-product of protein metabolism that is typically released in your urine. However, when protein intake exceeds what your body can handle, ammonia levels can build up to the point that you start exhaling it with each breath. So, if your breath starts smelling like ammonia or Windex, it may be a sign that your protein intake is too high.

Flu-Like Symptoms

When too much protein shifts your body out of ketosis, it can leave you stuck in a metabolic limbo, similar to the 'keto flu' phase when you first start the keto diet. Due to shifts in electrolyte levels and hydration during this metabolic shift, you may experience low energy, irritability, headaches, muscle cramps, and digestive troubles. While keto flu symptoms typically clear up within a week, eating too much protein can bring them back repeatedly as your body bounces between burning sugar and burning fat.

How to Get Your Protein Intake on Track

If you're unsure whether your keto diet contains too much protein, you can track your food in an app for a few days to get a clearer picture of your intake. If you're eating more than about 20% of your daily calories from protein, you'll need to adjust your meals and snacks to reduce your protein consumption.

Another way to test whether your keto diet is achieving its purpose is to test your ketone levels using at-home strips. These strips can indicate the amount of ketones present in your urine and help you determine if you're in the optimal ketosis range.

Benefits of Eating the Right Amount of Protein

Getting the right amount of protein every day is crucial to your keto diet success. Here are some benefits of eating the right amount of protein:

• Maintain or gain muscle mass
• Decrease cravings and increase feelings of fullness
• Reduce high blood pressure, LDL cholesterol, and triglyceride levels
• Burn more calories than you would while eating an equal amount of fat or carbs
• Increase energy levels

Eating too many acceptable carbs

Sugar alcohols, for example, are usually a good option for people following the keto diet as they provide sweetness without increasing net carbs in the body. However, not all sugar alcohols are created equal. Consuming too much maltitol, for instance, may prevent a person from entering ketosis, even though it is technically a low glycemic index (GI) sugar.

To achieve and maintain ketosis, it is recommended that carbohydrates make up only 5% to 10% of a person's calorie intake on the ketogenic diet. This typically means cutting down to between 20 and 50 grams of carbs each day on a 2000-calorie-per-day diet.

It's important to note that the keto diet is restrictive, and many people find it challenging to stay on it for an extended period. Long-term ketogenic diets can also result in nutritional deficiencies, especially in fiber. Therefore, it is recommended that people stay on keto for a maximum of six months before reintroducing more carbs into their diet.

When transitioning off the keto diet, it is important to do so gradually. Start by adding an additional 10 grams of carbohydrates per day for the first week, choosing healthy sources like whole grains, beans, fruits, and starchy vegetables. From there, you can continue to increase your carb intake weekly or every other week, depending on your goals.

Not counting calories

While it is important to be mindful of your calorie intake, there are several reasons why you might choose not to count calories on a keto diet. Firstly, the keto diet is already restrictive, and counting calories can add another layer of complexity and stress to your daily routine. Constantly tracking your calorie intake can be time-consuming and may lead to an unhealthy obsession with numbers. Additionally, the focus of the keto diet is on achieving and maintaining ketosis, a metabolic state where your body burns fat for energy instead of glucose. This shift in energy source is the key to weight loss on the keto diet, and it can be achieved by drastically reducing your carbohydrate intake to 20-50 grams per day.

Another reason to avoid calorie counting is that the keto diet naturally suppresses appetite. The high-fat, high-protein meals and snacks tend to be very filling, and you may find that you are satisfied with smaller portions and less frequent snacking. This can lead to a natural calorie deficit without the need for strict calorie counting. However, it is important to be mindful of high-calorie keto-friendly foods such as avocados, olive oil, full-fat dairy, and nuts, as it is still possible to consume too many calories on a ketogenic diet.

Furthermore, calorie counting may not be necessary if you focus on eating whole, nutritious, low-carb foods. Prioritize unprocessed, whole foods such as full-fat dairy products, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. Include non-starchy vegetables like greens, broccoli, peppers, and mushrooms to add nutrients and fiber to your meals. By making conscious food choices and listening to your body's hunger cues, you may be able to maintain a calorie deficit without the need for strict calorie counting.

Finally, calorie counting may not take into account individual variations in metabolism and activity levels. Two people consuming the same number of calories may experience different weight loss results due to differences in their basal metabolic rate and physical activity levels. Instead of focusing solely on calorie intake, pay attention to your body's signals, eat when you're hungry, and stop when you're full. Combine this mindful eating approach with regular physical activity to create a healthy calorie deficit and promote weight loss.

Constant snacking

To counter this, it is important to plan meals and snacks ahead of time. By knowing what you will be eating, it becomes easier to manage cravings and hunger pangs. Additionally, opting for lower-calorie snacks, such as non-starchy vegetables or proteins, can help you feel full without consuming excess calories. Flavourful snacks like celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with cut-up veggies are smart choices for keto dieters.

It is also crucial to be mindful of portion sizes. While keto-friendly foods like avocados, olive oil, full-fat dairy, and nuts are nutritious and healthy, they are also high in calories. Therefore, it is important to practice moderation and not overindulge in these foods.

Furthermore, keeping a food journal can be a helpful tool. By recording what you consume throughout the day, you can identify any snacking habits that may be sabotaging your weight loss efforts. Drinking plenty of water can also help you feel fuller and reduce the urge to snack.

In conclusion, while snacking can be a healthy way to prevent hunger between meals, constant snacking on high-calorie keto-friendly foods can hinder weight loss. By making mindful choices, planning ahead, and practising moderation, you can achieve a healthier snacking habit that aligns with your weight loss goals.

Frequently asked questions