Keto Diet: Eating More, Losing Weight

The ketogenic diet is a low-carb, high-fat, and high-protein diet that has gained popularity for its weight loss and health benefits. While the keto diet does not require calorie counting, it is important to understand that calories still matter for weight loss. To lose weight, an individual must be in a calorie deficit, burning more calories than they consume. This can be achieved through a reduction in calorie intake, an increase in physical activity, or a combination of both.

The keto diet's restriction of carbohydrates to 20-50 grams per day can lead to reduced appetite and cravings, making it easier to maintain a calorie deficit. However, it is still possible to consume too many calories on a keto diet, especially with high-calorie, high-fat foods like avocados, olive oil, nuts, and full-fat dairy.

Additionally, individual factors such as age, gender, height, physical activity level, and metabolism influence calorie needs. For weight loss, a daily calorie deficit of 500 calories is generally recommended, resulting in a loss of about one pound per week.

In summary, while calorie counting is not mandatory on the keto diet, being mindful of calorie intake and ensuring a deficit is crucial for weight loss.

Eating too many calories

To lose weight, it is critical to create a calorie deficit. This can be achieved by reducing calorie intake or increasing physical activity. Many keto-friendly foods are high in calories, so it is important not to overindulge. Avocados, olive oil, full-fat dairy, and nuts are examples of high-calorie, keto-friendly foods. Eating portions that are too large or snacking on high-calorie foods throughout the day can lead to consuming too many calories, even on a keto diet.

To ensure you are getting the right amount of calories, it is important to track your calorie intake. This can be done by using a food tracking app or weighing and measuring your meals. Additionally, increasing physical activity can help create the calorie deficit needed for weight loss.

It is worth noting that the average woman is thought to need between 1600 and 2000 calories per day to maintain her weight, while the average man is believed to need between 2000 and 3000. However, these numbers can vary depending on factors such as age, height, level of physical activity, and more.

In summary, while the keto diet can be effective for weight loss, it is still important to monitor calorie intake and ensure you are creating a calorie deficit. This, combined with physical activity, will help you achieve your weight loss goals.

Eating too many carbs

One of the main issues with eating too many carbs is that it can lead to weight gain. Simple carbs tend to be more calorie-dense than complex carbs, and they can cause spikes in blood sugar and insulin levels, leading to increased fat storage. Additionally, eating too many refined carbs and added sugars can lead to a range of other issues, including:

• Increased sugar cravings: Simple carbs and sugars cause a release of dopamine, the pleasure hormone, leading to increased cravings and possible addiction.
• Hunger: Refined carbs don't provide the same level of satiety as complex carbs, healthy fats, and protein, leading to increased hunger and a pattern of overeating.
• Acne: Diets high in sugary, high-glycemic foods have been linked to recurrent skin breakouts.
• Constipation and bloating: A diet high in simple carbs can lead to a lack of fiber, resulting in gut motility issues and constipation. Additionally, carbs tend to hold onto water, which can cause bloating.
• Dental issues: Overconsumption of sugar and refined carbs can increase the risk of dental caries (cavities) and tooth decay.
• Mental health issues: The sugar highs and lows from a high-carb diet can lead to fatigue, brain fog, and even an increased risk of depression.
• Poor metabolic health: Excess carbohydrate intake places a large metabolic load on the body, leading to high blood sugar levels, weight gain, and an increased risk of heart disease.

To maintain a healthy diet, it's important to focus on complex carbs and limit the consumption of simple carbs and added sugars. This will help regulate blood sugar levels, provide sustained energy, and reduce the risk of the negative health impacts associated with overconsumption of carbohydrates.

Not eating nutritious foods

Eating nutritious foods is essential for maintaining a healthy diet and achieving weight loss goals. While the number of calories consumed is important, the quality of those calories matters too. Here are some reasons why not eating nutritious foods can hinder your health and weight loss journey:

• Lack of essential nutrients: Non-nutritious foods are often lacking in essential vitamins, minerals, and antioxidants. These micronutrients are vital for various bodily functions, including metabolism, immune system support, and overall health. A diet deficient in these nutrients can lead to health issues and hinder weight loss.
• High in empty calories: Empty calories refer to foods that provide energy but little to no nutritional value. These are typically highly processed foods, such as snack bars, desserts, and fast food. Consuming too many empty calories can lead to weight gain and nutrient deficiencies as they displace more nutritious foods in your diet.
• Increased health risks: A diet lacking in nutritious foods has been linked to an increased risk of life-threatening illnesses. These include heart disease, high blood pressure, diabetes, and certain types of cancer. By contrast, a diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats can help reduce these risks.
• Weight gain and obesity: Non-nutritious foods tend to be high in added sugars, unhealthy fats, and excess calories. Regularly consuming these foods can lead to weight gain and obesity. Obesity is a significant risk factor for various health conditions, including type 2 diabetes, heart disease, and certain types of cancer.
• Lack of satiety: Non-nutritious foods often lack the fibre and protein content found in whole foods, which promote satiety and help you feel full for longer. As a result, you may find yourself feeling hungry soon after eating, leading to excessive calorie consumption and potential weight gain.
• Disruption of gut health: A healthy gut relies on a diverse range of nutrients and fibre, which non-nutritious foods often lack. This can disrupt the balance of gut microbiota, leading to issues such as digestive problems, inflammation, and an impaired immune system.

To summarise, a healthy diet focuses on nutrient-dense whole foods while minimising the consumption of highly processed, nutrient-poor choices. This approach ensures adequate nutrient intake, supports overall health, and can help facilitate weight loss when combined with a calorie deficit and regular physical activity.

Not getting enough physical activity

Incorporating physical activity into your lifestyle is essential when trying to lose weight, especially when on a ketogenic diet. Exercise stimulates fat loss and has countless health benefits. For example, it lowers your risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity.

Physical activity also helps build muscle, which can boost your metabolism by increasing the amount of energy burned at rest. This is because muscle is more metabolically active than fat, so the more muscle you have, the more calories you burn throughout the day, even when at rest.

If you are not active, you are at a higher risk for various health problems, including cardiovascular disease, anxiety, depression, and some types of cancer. Additionally, a lack of physical activity can lead to weaker bones, a decrease in muscle strength and endurance, a slower metabolism, and a higher risk of inflammation and hormonal imbalances.

To increase your physical activity, the CDC and other experts recommend the following:

• Increase your amount of weight-bearing activities such as running and walking.
• Incorporate more aerobic activity like running, biking, or swimming.
• Do strength training exercises at least twice a week.
• Aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can be broken down into smaller sessions, such as 30 minutes of physical activity 5 days a week.
• If you are unable to do longer sessions, you can do higher-intensity workouts for shorter periods, such as 7-10 minutes, 3 times a day.
• Break up your sedentary time by moving around at least once an hour.
• Incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator or doing some gentle yoga stretches.
• Find an exercise routine that you enjoy and that suits your schedule and fitness level.

Remember, even a small daily increase in physical activity can have health benefits, so start slowly and gradually increase the intensity and duration of your workouts.

Not getting enough sleep

Research shows that stress, especially chronic stress, and lack of sleep can negatively impact weight loss. When your body is stressed, it produces excess amounts of a hormone called cortisol, which encourages your body to store fat, especially in the belly area.

Additionally, those who are chronically stressed are often sleep-deprived, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing increased appetite.

Leptin and ghrelin are hormones that regulate appetite and caloric intake. Short sleep duration is associated with higher levels of the hormone ghrelin, which stimulates hunger, and a decrease in the hormone leptin, which leads to feeling less full. This sets people up to gain weight.

Sleep duration has long been linked to the body's production of appetite-regulating hormones. Insufficient sleep is associated with higher levels of the hormone ghrelin, which increases appetite, and lower levels of the hormone leptin, which leads to feeling less full. This sets people up to gain weight. By contrast, sleeping more could alter these hormones and bring them back to balance.

A lack of sleep also dulls activity in the brain's frontal lobe, the locus of decision-making and impulse control. So it's a little like being drunk. You don't have the mental clarity to make good decisions. Plus, when you're overtired, your brain's reward centers rev up, looking for something that feels good.

Research tells the story. A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least eight hours.

A second study found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain. And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.

Tips for Getting More Sleep

• Monitor sleep times with a wrist actigraphy device, such as a smartwatch.
• Evaluate your bedtime routine and tweak factors that may be influencing your sleep duration.
• Limit the use of electronic devices at least one hour before bed.
• Shut down your computer, cell phone, and TV at least one hour before you go to bed.
• Save your bedroom for sleep and sex. Think of it as a place for relaxation and release rather than work or entertainment.
• Create a bedtime ritual. Avoid tackling big issues. Instead, take a warm bath, meditate, or read.
• Stick to a schedule, waking up and going to bed at the same times every day, even on weekends.
• Watch what and when you eat. Avoid eating heavy meals and drinking alcohol close to bedtime, which may cause heartburn and make it hard to fall asleep.
• Steer clear of soda, tea, coffee, and chocolate after 2 p.m. Caffeine can stay in your system for 5 to 6 hours.
• Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.

Frequently asked questions