How many calories are on the keto diet?

In this article, we are going to discuss and answer the question “how many calories are on the keto diet?”. I will also define the keto diet, and the macronutrient distribution as well. I will also add advice about the calories to have per day, and how many calories to cut per day in order to lose weight.

How many calories are on the keto diet?

According to the US dietary guidelines provided on the website the calories to be consumed for men are more than for women due to the presence of more lean muscles in men than in women. The calories depend on the physical activity levels, more physical levels increase your calorie intake. 

Moderately active men should have between 2200 kcal to 2800 kcal, while women should have between 1800 kcal to 2200 kcal. While sedentary men and women should limit their calories even more. The calories you should consume on a keto diet depends on whether you are aiming to maintain, or lose weight.

Losing weight lead to a decrease in these calories, and it is recommended to lose one pound per week. It is healthy to gradually and moderately lose weight instead of losing weight a fast way. Setting unrealistic weight loss goals is frustrating and somehow unachievable. Building achievable goals in weight loss are more attainable.

 Aiming for say from 5 to 10 pounds per week is not only hard to achieve but also unattainable since it will lead to so many dietary restrictions to achieve such a result.

 Such a route would set you to low restricting diets, and you are morre likely to binge eat and break the diet late on. It is hard to stay on such diets, not only they are restrictive, but also they do not provide your body with adequate nutrient intake for macronutrients (carbs, protein, fat), and micronutrients (vitamins and minerals).

So the calories to be consumed on the keto diet is simply to follow the formula of the energy you take or calories should be equal to the calories out if you want to maintain your weight. If you are aiming to lose weight without changing the calorie intake, go with the option of adding physical exercise to your routine. 

Physical activity increases your energy needs, thus your body will need more calories, and with time you will lose weight.  For example, a healthy woman with a BMI in the normal range, who is moderately active, should consume almost 1800 local per day, and following a keto diet, carbs should be limited to 5-10% of her total calories. 

A man who is with a high BMI should limit his calories to 2400 calories to maintain his weight, but if he wants to lose weight, he should reduce his calorie intake even more. Reducing 500 calories of your calories per day is a good way to gradually lose weight. You would be losing almost a pound per week.

What is the keto diet?

The keto diet is a diet that contains the highest calorie intake from the fat content. It constitutes 20 to 25  percent of protein intake and  70 to 80 percent of fats. The lowest and most limited carbs on the keto diet are from carbs with a range of 5 to 10 percent of the total calories only.  The met carbs you would be consuming per day are as few as 20 grams per day.

Keto diets aim to switch the energy source from carbs to fat. When you consume low carbs in your diet. The glycogen stores will be depleted. glycogen is the stored glucose in the body. When there are no carbs in the body, the liver releases ketone bodies.

 These ketone bodies become the new energy source for the body. Gradually you lose weight when you resume the low carbs diet and your body goes through the ketosis process. 

A study on the effect of low carbs diet on energy expenditure during weight loss maintenance showed promising results. The low carbs diet showed an increase in energy expenditure during weight loss, these findings are helpful to manage obesity and insulin resistance as well. 

Conclusion

In this article, we discussed and answered the question “how many calories are on the keto diet?” I also defined the keto diet, and the macronutrient distribution as well. I also added advice about the calories to have per day, and how many calories to cut per day in order to lose weight.

References

Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial | The BMJ

How Many Calories Should I Eat on a Keto Diet? (authentic-keto.com)

Do You Have to Count Calories on a Keto Diet? (livestrong.com)

2015-2020 Dietary Guidelines | health.gov

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