How Many Calories Should I Eat On A Keto Diet To Get Enough?

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The ketogenic diet requires a composition ratio of fat: (protein + carbohydrate) = 4:1 (weight ratio). As each gram of fat provides 9 calories and each gram of protein and carbohydrate provides only 4 calories, 90% of the calories on a 4:1 ketogenic diet will be provided by fat. Deviating from this ratio could disrupt the ketosis state. Therefore, strict dietary requirements must not be violated, otherwise dietary treatment will not be successful.

The reason why “only counting calories is useless” is because the body needs not only calories but also various “nutrients” (proteins, lipids, vitamins, minerals, etc.) and “only” counting calories is not the way to repair and improve the body’s metabolism, not to mention fat loss and weight loss.

No calorie counting at all?

Nutrition and calories do not come from nothing. The body does not have the concept of ‘calories’, but it does have a standard unit of energy called ATP (adenosine triphosphate). Each ATP produces a fixed amount of chemical or thermal energy (7.3 calories/mmol). In other words, the body requires as much kinetic/thermal/chemical energy as it needs to move or maintain its basal metabolism (breathing, heartbeat, maintaining body temperature, etc., to name but a few mechanisms), and this is a basic law of energy conservation that cannot be breached unless someone can generate nuclear energy in the body. There is, of course, an upper limit to the amount of ATP that can be converted per glucose, fatty acid or ketone body molecule.

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How do I need to count calories for keto weight loss?

This is because you may not lose weight if you eat too much fat. Fats don’t affect postprandial insulin too much, but too much fat raises fasting insulin, which will still slowly store excess blood fat as body fat. Energy that can’t be metabolised just has to be stored or excreted, otherwise it’s not good for the body to have high blood lipids or ketones in the blood for a long time.

The body produces ketones to make it less likely to be hungry as a survival mechanism to make it easier to find food, or to think. However, when calorie intake is chronically lower than basal metabolism (more accurately called “excessive calorie deficit”), the body has to lower its metabolism to adapt to the environment in order to survive, which is called “metabolic compensation/metabolic adaptation” (read: metabolic adaptations that affect fat loss efficiency). Adaptation). This is called “metabolic compensation/adaptation” (read: metabolic adaptations that affect the efficiency of fat loss). The person then experiences plateaus where he or she loses weight or has no energy, abnormal body functions (hair loss, physiological abnormalities, low thyroid), or even easily regains weight.

You can eat to basal metabolism without dieting

When low carb and high oil or fasting, elevated ketone bodies lead to very weak hunger and high hunger tolerance , and many people fail to eat basal generation without counting. This is why it becomes even more important to plan your diet so that you eat to your basal metabolism, but also to ensure that you have enough nutrients and a strong sense of satiety. Not eating badly for basal metabolism and causing regained weight afterwards is also key to the success of the keto diet.

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So instead of trying to count calories, let your body work out for itself how many calories it needs and how many it should eat. Some people who are on a ketogenic diet and are also in ketosis do not lose weight, mostly because the body uses energy from ingested food rather than autologous fat (exogenous vs. endogenous ketones).

When you eat, you should feel full and satisfied without feeling sick (holding up). You do not need to count the calorie content of ketogenic ketones. You just need to aim for satisfaction and not to be hungry nor to eat until you are full, but to be full and not full.

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