The Keto Diet: Macro Focus and Calorie Considerations — From Carbs To Keto
There is a lot of debate on whether you should worry about counting calories on keto. I have waffled back and forth on tracking calories along with my macros.
We have always been told that just cutting calories would lead to weight loss. But that is just the first myth of many. There are many other calorie myths, but they contradict keto diet principles, so I won’t be featuring them here. Let’s explore calorie myths, macros, keto, and what you might want to focus on instead.
Are Calories Important On Keto?
Many proponents of the ketogenic diet argue that the focus should be on the quality of the food rather than strictly counting calories. The emphasis is on consuming healthy fats, adequate protein, and low-carb vegetables while minimizing processed foods and sugars. Additionally, understanding the hormonal impact of food intake, especially in the context of insulin regulation, has become a crucial area of research and discussion. This has led some individuals to prioritize managing insulin levels by choosing foods that have minimal impact on blood sugar and insulin, which can have significant implications for weight management. In essence, the debate surrounding calorie counting in the context of the ketogenic diet reflects a broader shift in the understanding of nutrition and weight management, evolving from solely tracking numbers to considering the qualitative aspects of food and their physiological effects. While calorie intake still plays a role, it is not the sole determining factor for success on the keto diet.
Myth #1: A Calorie Is a Calorie
Many people believe that weight loss is simply a matter of “calories in, calories out,” but the truth is more complex than that. Not all calories are created equal, and the type of food you eat can have a significant impact on your metabolic rate, hormone levels, and overall health. For example, a 100 calories of sugar will affect your body differently than 100 calories of broccoli. Therefore, it’s important to focus on the quality of the calories you consume, not just the quantity.
The way your body processes calories from carbohydrates differs from how it metabolizes the same amount of calories from fat or protein because of the thermic effect of food (TEF). TEF refers to the amount of energy expended (calories burned) during the metabolic processes of digesting and absorbing a specific food. In simpler terms, you burn more calories digesting certain foods compared to others.
Myth #2: Calories In/Calories Out=Weight Loss
The way your body processes calories from carbohydrates, fat, and protein differs due to the thermic effect of food (TEF), which refers to the energy expended during the digesting and absorbing process. This energy expenditure, along with Basal Metabolic Rate and physical activity, makes up Total Energy Expenditure (TEE). Achieving weight loss requires a calorie deficit, but other factors like underlying conditions like Hashimoto’s and dieting history can impact metabolism. Consulting a Registered Dietitian can help customize an effective eating plan.
Myth #3: You Should Aim For 1200 Calories A Day
Let me say this loud for the people in the back: A 1,200 CALORIE A DAY DIET IS NOT HEALTHY OR SUSTAINABLE.
Many apps recommend a 1,200 calorie target for everyone, but this low-calorie diet can lead to rapid weight loss, slow down metabolism, and affect hunger hormones. It often results in weight regain and a disrupted metabolism, leading to a cycle of yo-yo dieting. It is advised to avoid such diets for the sake of your body’s well-being.
This is why keto focuses on mainly macros, not calories. You should eat according to your hunger, not a magic number. But it can be hard to break that habit.
A good rule to go by if you can’t tell if you’re still hungry or not is, “does the food you’re eating still taste good?” If it doesn’t, stop. Your body is satisfied. We all feel compelled to finish that last bite. But it’s not doing you any good to do so.
The Keto Diet: Macros VS. Calories
There is not a cut and dried answer here.
The macro diet focuses on low carb, high or moderate fat intake, and high or moderate protein intake, depending on what type of keto you are doing.
Are calories important in keto? The keto diet works by burning fat instead of carbohydrates for energy. But if you are not eating enough calories, will it still work?
Keto tends to cut cravings, and a higher fat diet is more satisfying. But you should never feel like you are starving. Everyone’s caloric needs are different. If you really want to count calories, you should use an app like Cronometer, which will tailor daily macros and calories to your individual needs.
Calories To Energy
There is a school of thought that we don’t actually eat and burn calories; but that they are converted to energy ( ATP). What exactly is ATP?
Adenosine triphosphate (ATP) is a molecule found in all living things that stores and releases energy at the cellular level. It’s often called the “energy currency” of the cell because it provides energy that can be easily released when needed. ATP is based on biology, and it can get really complicated. You can read more on ATP here.
So do we really eat calories? Yes and no…..
Calories are taken into the body as food is eaten. However, the energy content in the food is significantly more potent that what the body needs. Therefore, the body can take what we consume and break it down into very efficient molecules called adenosine triphosphate, or ATP.
I told you it was complicated!
Counting Calories Is A Choice Not A Requirement
No one should be shamed if they decide to count calories or not count calories. It’s an individual decision. Some people (like myself) can get obsessed with numbers. The keto diet is not a numbers game; it’s a lifestyle change. It might take you a bit longer to lose weight (if that’s your goal) if you don’t count calories. Listen to your body; it will tell you if you are hungry or not. It will tell you if you are satisfied or not.
Being on keto might mean that you need less food. A higher fat and protein diet is much more satisfying than a high carb diet. Whether you will be successful on a keto diet is dependent on you. What someone else is doing should not influence you in the least.
Originally published at https://fromcarbstoketo.com on July 25, 2024.
