Keto Calories: Why Do They Not Count?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It is often referred to as keto and has become one of the most popular diets. The keto diet aims to bring the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While some proponents of the keto diet claim that calorie counting is unnecessary, others argue that it is essential for weight loss. So, do calories matter on the keto diet, or can you eat intuitively and still lose weight?

The concept that calorie counting is unnecessary on the keto diet stems from the idea that not all calories are created equal and that the body metabolizes the calories from keto foods differently, absorbing less net energy. This belief holds that the thermic effect of food (TEF), which refers to the energy required to break down nutrients, is higher for protein than for carbohydrates or fats. As a result, the body may only absorb a fraction of the calories from protein. Additionally, keto followers argue that proteins and fats are more satiating, so listening to hunger cues will prevent overeating.

However, critics of this approach argue that the differences in net energy provided by various macronutrients are not significant enough to eliminate the need to monitor caloric intake. Most research suggests that the thermic effect of food is already accounted for in nutrition labeling, and the body does absorb most of the calories from protein. Furthermore, they emphasize that weight loss requires a caloric deficit, which means consuming fewer calories than the body burns. Relying solely on hunger cues may not create a sufficient caloric deficit to achieve weight loss.

So, do calories count on the keto diet? The answer depends on individual goals and appetite control. Some people may find success with intuitive eating on keto, while others may need to count calories to ensure a sufficient deficit for weight loss. Ultimately, the keto diet can be an effective weight loss tool, but how much weight is lost depends on the balance of calories consumed versus calories burned, even if they are not strictly counted.

Calorie counting is unnecessary on keto because ketosis teaches your body to burn fat at a greater rate

The ketogenic diet is a popular, low-carbohydrate, high-fat, and moderate-protein approach to dieting. Some proponents of the ketogenic diet claim that calorie counting is unnecessary for weight loss. This notion stems from the idea that calories from different macronutrients are metabolised differently, and that ketogenic foods are more satiating, making it harder to overeat.

Calories Aren't Equal

The idea that "not all calories are created equally" suggests that the body processes the calories in ketogenic foods differently, and that the "net" energy absorbed by the body is lower. This is somewhat controversial.

The thermic effect of food (TEF) refers to the energy required to break down nutrients, and it varies for different macronutrients. For example, it takes more energy to break down protein than carbohydrates, with 25% of the calories in protein being used up in the process, compared to 8% for carbohydrates.

However, most research suggests that the difference in calorie absorption is already accounted for in nutritional labelling. Therefore, it is important not to assume that you are only absorbing some of the calories in the foods you eat.

Ketogenic Foods are More Satisfying

One of the reasons people say that you do not need to count calories on the keto diet is that proteins and fats are much more satiating. Numerous studies have shown that both protein and fat are more satisfying than carbohydrates. This means that if you listen to your hunger cues, you are less likely to consume as many calories because your appetite and energy levels will be more stable.

Ketosis and Weight Loss

Ketosis is a metabolic state where the body burns fat for fuel instead of carbohydrates. Ketosis is thought not only to promote weight and fat loss but also to provide additional health benefits, such as a neuroprotective function and increased insulin sensitivity.

Calorie Counting is Unnecessary

However, it is important to remember that this may not be the case for everyone. If you are not losing weight on keto, it may be necessary to count calories to ensure you are not consuming too much. Additionally, if you tend to overeat or eat for emotional reasons, counting calories may be important for achieving weight loss on the keto diet.

Keto has a satiating effect that leads to decreased hunger

Keto's Satiating Effect and Decreased Hunger

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It is designed to bring the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While calories are important for weight loss, the keto diet's satiating effect and its impact on hunger are essential factors in its effectiveness.

The keto diet's high-fat and moderate-protein composition plays a crucial role in reducing hunger and increasing satiety. Fats and proteins are known to be more satiating than carbohydrates. This means that people on the keto diet tend to feel fuller for longer periods after meals, reducing the urge to snack or overeat. The stable blood sugar levels associated with a low-carb diet also contribute to reduced hunger by preventing blood sugar highs and crashes.

Additionally, the keto diet's impact on hormones that regulate appetite cannot be overlooked. Studies suggest that low-carb and keto meals may trigger satiety hormones and suppress hunger hormones, leading to a natural reduction in calorie intake, especially in overweight individuals or those with insulin resistance. This hormonal regulation is a key factor in weight management, as it affects hunger and cravings.

The satiating effect of the keto diet is further supported by anecdotal evidence from individuals who have tried the diet. Many people report feeling less hungry and experiencing reduced cravings while on the keto diet. This decrease in hunger makes it easier to maintain a calorie deficit, which is essential for weight loss.

In conclusion, the keto diet's satiating effect and resulting decreased hunger are important factors in its success as a weight-loss tool. The combination of fat, protein, and low-carb intake works synergistically to reduce hunger, increase satiety, and regulate hormones that influence appetite. These effects make it easier for individuals to adhere to a calorie deficit and achieve their weight-loss goals.

Counting calories can be triggering for those with a history of disordered eating

Firstly, it is important to acknowledge that calorie counting can be a triggering and stressful experience for individuals with a history of disordered eating. Research has shown that calorie tracking has been perceived to contribute to the development of eating disorders. Therefore, for those who have previously struggled with disordered eating, tracking calories can potentially lead to increased stress levels and a relapse into unhealthy behaviours. This is a significant concern, as disordered eating can have serious physical and psychological consequences.

Secondly, calorie counting may not be necessary for weight loss on the keto diet due to its satiating effects. The keto diet is high in fat and protein, which are more satiating than carbohydrates. This means that individuals on the keto diet may naturally eat less and feel more satisfied without the need to count calories. The satiating effect of the keto diet can help reduce hunger and cravings, making it easier to stick to the diet and achieve a calorie deficit without the need for strict calorie tracking.

Additionally, the keto diet eliminates junk food and processed snacks that are designed to be consumed mindlessly. By removing these highly palatable and addictive foods, the keto diet reduces the risk of binge eating and emotional eating, which are common triggers for individuals with a history of disordered eating. Instead of relying on calorie counting, the keto diet encourages individuals to listen to their body's hunger cues and eat when they are truly hungry, rather than giving into emotional cravings.

Furthermore, the keto diet stabilises blood sugar levels and prevents the blood sugar highs and crashes associated with a high-carb diet. As a result, individuals on the keto diet may find that they no longer need to snack frequently to prevent blood sugar lows. This can help reduce overall calorie intake and the risk of overeating, making calorie counting less necessary.

Lastly, for individuals with a history of disordered eating, focusing on calorie counting may take away from the intuitive eating approach that is often recommended for recovery. Intuitive eating involves listening to your body's hunger and fullness cues and making food choices based on physical rather than emotional needs. By counting calories, individuals may become overly focused on numbers and restrictions, which can trigger disordered eating behaviours and a preoccupation with food. Instead, the keto diet encourages individuals to listen to their bodies and make food choices based on hunger and satiety, which can be a healthier approach for those in recovery.

In conclusion, while calorie counting can be a useful tool for weight loss, it may not be necessary or advisable for everyone, especially those with a history of disordered eating. The keto diet, with its satiating effects and elimination of junk food, may provide a healthier and more sustainable approach to weight loss for individuals who have struggled with disordered eating. By focusing on intuitive eating and listening to their body's cues, individuals can achieve a healthier relationship with food and improve their overall well-being.

Calories from different foods are metabolised differently, so a calorie isn't always just a calorie

The idea that calories from different foods are metabolised differently, and so a calorie is not always just a calorie, is a common belief among those who follow the keto diet. This belief is based on the idea that the thermic effect of food (TEF) varies depending on the macronutrients consumed. TEF refers to the amount of energy required by the body to break down nutrients in food, and it is one of the components of total daily energy expenditure.

Protein, for example, is believed to have a higher TEF than carbohydrates. This means that more energy is required to break down protein than carbohydrates, and so the body burns more calories in the process of digesting protein. In fact, around 25% of the calories in protein are thought to be used up during the digestion process, compared to around 8% for carbohydrates. This suggests that if you consume 100 calories of protein, you will only absorb a net total of 75 calories, whereas you would absorb 92 calories from consuming 100 calories of carbohydrates.

However, some sources argue that this difference in TEF between macronutrients is already taken into account in nutrition labelling, which typically states that protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, and fat contains 9 calories per gram. According to these sources, the actual calorie content of protein may be closer to 5.2 calories per gram, after taking TEF into account.

Another argument in support of the idea that a calorie is not always just a calorie is that low-carb and keto meals may trigger satiety hormones and suppress hunger hormones, leading to a natural reduction in calorie intake. For example, studies have shown that obese individuals who consumed a breakfast of eggs stayed fuller for longer and consumed fewer calories at lunch than those who ate a bagel breakfast, despite both meals containing the same number of calories. This suggests that the calories from the egg breakfast were metabolised differently and led to a greater feeling of fullness compared to the same number of calories from the bagel breakfast.

Additionally, insulin sensitivity also plays a role in how the body consumes and metabolises calories. Higher levels of insulin promote the storage of energy in the form of fat, while lower levels allow the body to mobilise fat stores and use them for energy. This means that individuals with insulin resistance may be more likely to store excess calories as fat, rather than burning them for energy.

Overall, while there is some evidence to suggest that calories from different foods may be metabolised differently, the impact of this difference is not fully understood and may not be significant enough to eliminate the need to monitor caloric intake. However, the keto diet's emphasis on low-carb, high-fat, and moderate-protein foods may contribute to a reduction in calorie intake by increasing feelings of fullness and reducing hunger hormones.

Keto helps you control your energy balance without the need to count calories

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. Typically, 70-80% of calories come from fat, 20-30% from protein, and 5-10% from carbohydrates. The purpose of the keto diet is to bring the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Ketosis is thought to promote weight loss, fat loss, and provide additional health benefits such as neuroprotection and increased insulin sensitivity.

Some proponents of the keto diet claim that you don't need to count calories to lose weight. This idea stems from the concept that "not all calories are created equal" and that the body metabolizes the calories from keto foods differently, absorbing less net energy. While this is somewhat controversial, there are several arguments in favour of this view:

• The thermic effect of food (TEF) refers to the energy required to break down nutrients, and it varies for different macronutrients. For example, it takes more energy to break down protein than carbohydrates, so the TEF for protein is greater. This means that if you eat 100 calories of protein, you only absorb a net of 75 calories, whereas you'd get 92 calories from carbohydrates. However, most research suggests that the 4 calories per gram of protein on nutrition labels already takes the TEF into account.
• One common mistake on the keto diet is consuming too much protein. Since the keto diet is primarily focused on fat, only about 20-25% of your daily caloric intake should come from protein. Even if protein is metabolized using more energy than carbohydrates or fats, it only contributes a small portion of your daily caloric intake.
• Studies suggest that you might burn an additional 300 calories per day on the keto diet due to the thermic effect of food, but this is not a significant difference.
• Proteins and fats are much more satiating than carbohydrates. This means that if you listen to your hunger cues and eat intuitively, you're less likely to overeat and consume fewer calories overall.

Proponents of the keto diet argue that what sets it apart from other low-carb diets like Atkins is that you only need to count carbs, not calories. The principle is that you will naturally become satisfied with less food and calories, making it hard to overeat. While it's true that protein and fat are more satisfying and may provide a metabolic boost, it's short-sighted to assume that everyone can follow their hunger cues precisely. We eat for many reasons, including emotional ones that aren't related to the body's caloric needs.

Furthermore, if your goal is to lose weight, you need to create a caloric deficit, taking in fewer calories than your body burns. Your body's hunger cues are designed to maintain your current weight, not lose weight. Therefore, relying solely on intuitive eating may not create enough of a caloric deficit to lead to weight loss.

Overall, the keto diet can be an effective weight loss strategy, but the amount of weight lost depends on the balance of calories consumed versus calories burned, even if you aren't counting them. Whether or not you should count calories on keto depends on your goals and how attuned you are to your appetite. If you want significant weight loss, counting calories and carbs may be necessary. However, if you're satisfied with gradual weight loss and tend to eat only when hungry and stop when full, there's no need to count calories on keto.

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