Low Carb And Keto Misconception #3: No Need To Count Calories

Why count calories

Have you ever seen one of those testimonials which claims “I have lost 100 pounds on keto, I ate as much as I wanted. Never had to count calories!”.
Most likely the person who said that was male, young and athletic.
Calories do count, even if you are eating the right kind of calories (mostly fat!), especially if you are a woman over 40.

Why is it very difficult for a woman to lose weight on keto when not counting calories?

• First of all a woman’s metabolism is subject to hormonal fluctuations, which influence hunger and water retention.
  A woman’s metabolism can have been wrecked by constant starvation diets and binges.
  As a woman ages metabolism changes. You might not be insulin resistant when you are 25, but by 45 things can drastically change.

When eating a ketogenic diet appetite is naturally suppressed, so the general rule is to eat until satisfied but not full. That is considered a general rule and  should be good enough to control the amount of food you are eating.

What is the problem with this model?

• Women suffer from “hormonal hunger” which fluctuates up and down with the cycle and make it very difficult to determine a true satiety point.
  Many people suffer from leptin resistance. Leptin is the hormone which signals satiety to the brain. Being leptin resistant means you never feel satisfied.
  Women especially tend to succumb to nervous eating. When under stress it easy to reach for a treat, even a keto treat, and accumulate calories and macros.
  many people, because of years of yo-yo dieting, and bingeing are out of touch with a healthy feeling of fullness.

So if you are not having the desired results on a keto diet, or are having problems getting into ketosis, you might be eating too many calories.

What to do about it

• That is why it is important to follow a customized program, with the proper macros, that keeps in consideration;
  Your sex
  Your age
  Your current weight
  Your level of activity /fitness
  Possible hormonal imbalances
  Possible thyroid imbalances.
  Insulin and leptin resistance.

All those are deterring factors in calculating the ideal amount of calories you should consume and how to distribute them through your day.

If you’d like more information on eating a well designed, health based ketogenic diet follow my newsletter and read these posts:

Low Carb Misconception #2 – Low Carb is High protein

Low Carb Misconception #1 – Low Carb is Low Fat