Banked Calories On Keto: Use Or Lose?

The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. While the keto diet can be an effective way to lose weight, it's important to be mindful of your calorie intake and ensure you're consuming nutritious, whole foods. This means filling your plate with high-fat foods like avocado, eggs, and healthy oils, while limiting your intake of grains, starchy vegetables, and most fruits. To ensure you're getting enough calories on the keto diet, it's recommended to consume moderate amounts of protein and plenty of healthy fats.

Calorie counting on keto

On the keto diet, your calorie intake will depend on various factors, including your activity level, sleep quality, stress levels, intake of processed foods, and alcohol consumption. It is recommended that 70-80% of your calories come from healthy fats, 20-30% from protein, and 5-10% from carbohydrates.

• Make more home-cooked meals using whole, unprocessed foods.
• Eat non-starchy fruits and vegetables, which are low in calories and carbohydrates and high in fibre.
• Be mindful of your snacking habits and choose healthy, low-calorie options like celery sticks with guacamole or hard-boiled eggs.
• Prioritize protein in your meals, as it can help increase the number of calories you burn and keep you feeling full.
• Get sufficient sleep, as lack of sleep can disrupt your appetite and lead to increased snacking.
• Incorporate physical activity into your routine to burn more calories and build muscle.

Calorie-dense foods

Beef

Beef is easily accessible and a great source of high-calorie, high-fat, and high-protein content. The best cuts of beef for the keto diet include ribeye steak, porterhouse steak, and New York strip steak. These cuts are keto-friendly and provide a good balance of fats and protein.

Chicken Thighs

Chicken thighs are an excellent alternative to beef, offering a fattier and juicier option compared to chicken breasts. A 3-oz serving of roasted skin-on chicken thighs contains approximately 393 calories, 14.1 grams of protein, 37.4 grams of fat, and zero carbohydrates. Chicken thighs are also more economical, making them a good choice for those who cannot afford steak regularly.

Eggs

Eggs are a keto-friendly powerhouse, providing a good balance of calories, protein, and fats. One boiled egg contains around 71.5 calories, 6.2 grams of protein, 4.98 grams of fat, and 0.48 grams of carbohydrates. To increase the fat content, prepare eggs as an omelet or fry or scramble them with cooking oil, butter, or ghee.

Fatty Fish

Fatty fish, such as salmon, sardines, mackerel, and tuna, are not only carb-free but also rich in protein, calories, and healthy fats. They are an excellent source of omega-3 fatty acids, which promote heart and brain health and may reduce the risk of chronic illnesses. Fatty fish are a perfect addition to your keto diet and can be prepared in a variety of ways.

Cooking Oils

Cooking oils are an essential part of a keto diet. Some of the best oils include avocado oil, olive oil, coconut oil, and ghee. These oils are high in healthy fats and provide a good source of calories.

Nut Butters

Nut butters, such as almond butter, peanut butter, and cashew butter, are calorie-dense options that provide healthy fats, fiber, and minerals. They are a great way to add calories and nutrients to your keto diet.

Whole Milk Greek Yogurt

While milk is not keto-friendly due to its high carb content, whole milk Greek yogurt is an exception. It is perfect for smoothies and can also be used as a substitute for sour cream or mayo, or as a topping for keto pancakes. It provides a good balance of protein, healthy fats, and calories.

Avocados and Olives

Avocados and olives are technically fruits, but they stand out among vegetables for their high-fat content. They are also good sources of fiber and low in net carbs. Avocados, in particular, have been linked to improvements in heart health risk factors.

In addition to the foods mentioned above, other calorie-dense options that can be incorporated into the keto diet include dark chocolate, unsweetened coffee and tea, and unsweetened sparkling water.

Calorie deficit

On the keto diet, it is possible to consume too many calories, despite the satiating effects of the high-fat, moderate-protein foods. This is because many keto-friendly foods are calorie-dense, such as avocados, olive oil, full-fat dairy, and nuts. Therefore, it is important to be mindful of portion sizes and not to snack too frequently on high-calorie foods.

To create a calorie deficit, you can either reduce your calorie intake or increase the number of calories you burn through physical activity. You can also do a combination of both.

It is recommended that you get at least 7 hours of sleep per night and reduce your stress levels to support your weight loss efforts. Additionally, try to eat whole, unprocessed foods and include plenty of non-starchy vegetables in your diet.

You can use a calorie-tracking app to help you stay within your calorie goals. However, this may not be suitable for everyone, especially those with a history of disordered eating. Instead, you can focus on eating nutritious, whole foods and sticking to your keto macros.

Calorie-burning

• Increase physical activity: Besides burning calories, exercising regularly also helps build muscle, which boosts metabolism by increasing the body's energy-burning capacity at rest.
• Prioritize protein: Protein has a higher thermic effect than carbohydrates and fats, meaning it increases the number of calories burned during digestion. It also helps you feel fuller for longer.
• Get enough sleep: Aim for 7 or more hours of sleep per night. Sleep deprivation is associated with increased appetite and a higher risk of weight gain.
• Manage stress: Chronic stress can lead to elevated cortisol levels, which can encourage the body to store fat, especially around the belly area.
• Choose nutritious foods: Opt for whole, unprocessed foods like full-fat dairy, eggs, fish, pastured meats, poultry, healthy fats (avocado, olive oil), and non-starchy vegetables (leafy greens, broccoli, peppers, mushrooms).
• Be mindful of portion sizes: Even though keto-friendly foods are generally high in fat and protein, which promote satiety, it's still possible to consume too many calories.
• Snack mindfully: While snacking can help prevent hunger between meals, constantly snacking on high-calorie keto foods like nuts, nut butter, cheese, and jerky may hinder weight loss. Opt for lower-calorie, high-volume snacks like non-starchy vegetables or proteins.

Calorie-tracking apps

Carb Manager

This app is designed specifically for those on a keto or low-carb diet. It allows you to track your macros and net carbohydrates, join a keto community, and monitor your weight, exercise, calories, and water intake. It also includes diet articles, forums, and weekly challenges. Carb Manager is free to download, but there is a premium version with additional features for around $40 per year.

Senza

Senza is a suitable app for beginners, as it includes a "5 days to keto" guide to help you transition to the keto diet. It also offers barcode scanning, a database of 200,000 food records, restaurant menus, and over 800 keto recipes. You can also monitor your electrolyte intake and get personalized keto recommendations. Senza is free to download and use.

Total Keto Diet

This app helps you find hundreds of keto recipes and track your macros and net carbohydrates. It also includes a keto diet guide for beginners. Total Keto Diet is free to download but has been known to have some functionality issues.

Keto.app

Keto.app offers meal-by-meal macros tracking, a searchable database of specific foods, drinks, and restaurant items, and custom meal creation. The free version only allows you to add five food items, so you may want to opt for the paid version, which costs around $30 per year.

MyFitnessPal

MyFitnessPal is a popular app that helps you track your nutrition and fitness. It has a database of over 6 million foods and allows you to log meals and exercises. While it is not keto-specific, you can tailor your meals to meet your keto requirements. MyFitnessPal is free to use, with a paid premium version available for around $50 per year.

MyMacros+

This app offers a food library of over 5 million items and provides nutritional information for all foods and meals. You can also purchase a subscription for around $20 per year, which includes macro breakdowns, weekly summaries, and meal timers.

Frequently asked questions