Do calories really matter on a keto diet? The following article from HVMN gives insights into the nature of calories, how they are used by the body and the relationship between calories and keto diets amongst other related issues.
The
ketogenic diet first gained fame through its effectiveness for weight loss. The high-fat, low-carb diet promotes nutritional
ketosis–a
normal metabolic state marked by moderate levels of ketones in the
blood. The idea with carb restriction in terms of weight loss is that it
prompts the release of body fat to be burned or converted to ketones
for energy (extra dietary fat also contributes to ketone production).
For decades, much of dieting focused on counting caloric intake. But not keto.
Let’s
explore why you should be paying more attention to the types of food
consumed instead of that little number on the back of a nutrition label.
Are All Calories Created Equal?
The question sparking hot debates in scientific circles!
The
first law of thermodynamics (or the law of conservation of energy)
states that energy cannot be created or destroyed. When applied to
weight control, this law translates to the basic formula:
weight gain = energy (calories) in - energy (calories) out
This
traditional viewpoint argues that the food eaten is unimportant–a
calorie is a calorie. To lose weight, create a calorie deficit by either
eating less or burning more. To gain weight, increase calorie intake.
The
opposing viewpoint maintains that calories still count, but the type of
food consumed has a trickle-down effect on the amount of energy
expended, and what foods the body craves. It takes way more energy to
process and store protein than it does carbohydrate or fat–this is
called the thermic effect of food. Essentially, one burns more energy
dieting protein because it requires more energy for the body to process.
In one study, twice as much energy was expended after meals on a
high-protein diet versus a high carbohydrate, low-fat diet.
Another
study compared the effects of three diets differing in macronutrient
(carb, fat, protein) composition on energy expenditure during weight
loss maintenance. Weight loss causes resting energy expenditure
(metabolic rate) to go down, which predisposes to weight regain. Results
of the study showed that the
very low-carb (and highest protein) diet had the LEAST effect on reducing resting energy expenditure following weight loss.
The
loss of energy as heat through the thermic effect of food is consistent
with the second law of thermodynamics, which states that some energy is
always lost in any chemical reaction. The idea that “a calorie is a
calorie” defies this law.
Hormonal changes associated with different types
of food are also important. Diets high in carbs cause increased
secretion of insulin, meaning elevated insulin levels, meaning more fat
storage. Low insulin promotes fat burning.
It
seems obvious that the type of food consumed can affect energy
expenditure and fat loss. Staying away from processed foods made with
refined starches and added sugar is, “the road map to reducing the
obesity epidemic in the United States,”
said Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University.
Food
reward regions in the brain programmed much of this physical dependence
on processed foods and refined starches. But the body can reverse it.
Acute bouts of aerobic exercise have been shown to significantly
suppress appetite and hunger while increasing satiety and fullness. Exercise in the form of resistance (weight) training can enhance insulin sensitivity, which results in reduced insulin secretion. Less insulin helps bodies favor fat burning over fat storage.
At
its core, weight loss results from burning more calories than you
consume. But the macronutrient composition of those calories is also
vital. Different foods have substantially different metabolic and
hormonal effects on the body. So what’s eaten (and how calories are
expended) can change how much you eat and whether those calories are
burned or stored.
Not all calories are created equal.
Keto and Weight Loss
It almost sounds counterintuitive at first; can a high-fat diet promote weight loss?
A review of 13 randomized controlled trials (1,415 patients) found that people on the
ketogenic diet lost significantly more weight than people on low-fat diets. They also kept the weight off for 12 months or more. While the diets in these studies contained no more than 50 grams of
carbohydrate (a typical keto diet plan), low-carb diets with more
generous amounts of carbohydrate (≥ 120 gm/day) showed similar results
(more weight loss with low-carb than low-fat) in a review of 17
randomized controlled trials.
More recently, type 2 diabetics lost 12% of their body weight after one year in diet-induced
ketosis.
Untold secrets of the keto diet
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with counting calories, there are several other ways to optimize keto
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unlock keto diet success.
“Weight
loss from low-carb diets is mostly water weight,” some will argue.
Initially, there’s definitely water loss from glycogen depletion, but
studies have demonstrated that weight loss from a keto diet lasting a
few weeks or longer is predominantly fat.
So how is the keto diet so effective at promoting major weight loss?
There are two theories.
According
to one hypothesis, low-carb diets have a distinct “metabolic advantage”
over diets with higher carbohydrate content when the amount of calories
consumed are the same.
This metabolic advantage is essentially an increase in the expenditure
of energy (calories) on the low-carb diet. Factors that may account for
this higher rate of calorie burning include:
- Higher energy costs associated with high thermic effect of protein. Greater
protein intake on the keto diet is more energetically costly. When carb
intake is low, protein is used to make glucose via a process called
gluconeogenesis. The energy cost for this is estimated to be ~ 400 to
600 calories/day from a simple diet change.
- Increased ability to burn fat. Keto-adaptation more than doubles the rate of fat burning compared to a high-carb diet. In addition, lower levels of insulin trigger fat burning, reduce fat storage, and increase lean mass.
Published studies established the metabolic advantage of low-carb diets.
A recent pilot study–though flawed and biased against low-carb
eating–showed a significant increase in energy expenditure (100-150
calories/day) associated with a ketogenic diet. If sustained, this would lead to ~ 10 to 15 pounds of fat lost, or not gained, over a year.
Appetite Suppression
A common symptom of the ketogenic diet is appetite suppression. This feeling of fullness associated with the state of nutritional ketosis may be linked to a higher intake of protein and fat.
Ketosis suppresses ghrelin–a hormone that increases hunger, while high levels of the ketone beta-hydroxybutyrate may act directly as a satiety signal.
Exogenous ketosis induced by
HVMN Ketone, a ketone ester drink, also decreases appetite and ghrelin.
If you're looking for a fasting aid, HVMN Ketone is the perfect tool.
Our flagship product puts you into nearly immediate ketosis without the
need to diet or fast for weeks–try it
here.
While
both appetite suppression and higher energy expenditure likely play a
role in low-carb weight loss, they may not always act independently. For
example, the increase in body temperature resulting from the greater
energy cost of higher protein consumption translates into feelings of
satiety.
Should You Count Calories on Keto?
It’s more about the type of calories than the amount.
Long-term
underlying metabolic issues, such as insulin resistance, have not been
resolved with calorie-counting diets. This failed, traditional approach
of calorie deprivation has been used for decades while obesity rates
continue to soar. The vast majority of overweight people are unable to
lose weight and keep it off.
Counting
calories does have some benefits. It may be useful on keto for people
who are still not getting results. These individuals may be unknowingly
consuming too many fats, such as coconut oil, in order to increase
ketones. Tracking calories may offer a reality check on what normal
portion sizes look like.
In general, strict control of calorie balance is unnecessary on the
ketogenic diet.
The keto diet is consistent with the foods we were designed to eat. A
diet low in starchy/sugary carbs and favoring proteins and fats, along
with fiber-rich vegetables, was the mainstay for humans for thousands of
years.
Proteins and fats promote satiety and help control blood
sugar to reduce cravings. Resting metabolic rate increases somewhat, and
does not continue to spiral downward as the body sheds excess fat. As
you become more keto-adapted, calories burn at a higher clip. Elevated
levels of ketones (beta-hydroxybutyrate) even reduce inflammation,
whether introduced endogenously through diet or
exogenously through HVMN Ketone.
Body
weight is self-regulated on the keto diet by emphasizing the types of
food over quantity of food consumed. This is the best approach to
reducing obesity, as well as related disorders such as diabetes and
cardiovascular diseases.
HVMN is an organization that
researches and presents articles discussing health, nutrition and diet
among other topics related to human optimization.
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