One of the most attractive aspects of Keyto is not having to track food. This is both unique and liberating, especially compared to other weight loss programs that use complex points systems. But since Keyto does not require calorie counting, you may wonder if calories matter on a low-carb/high-fat diet. So let’s look at what calories are and how they impact weight loss.
Calories
Put simply, a calorie is a unit of energy. The calories you get from food fuel your brain, activity, metabolic processes, generate heat, and so on. In order to lose weight, you must consume fewer calories than you burn – also called a caloric deficit. But while calories do matter, not all calories are created equal.
Carbs, Protein, and Insulin
Not only do the amount of calories matter, but the type of calories also matters. Eating refined or high glycemic index carbs elicits a large insulin response, resulting in a roller coaster effect on your blood sugar. As insulin forces glucose into cells and tissues, circulating levels of glucose go down. This rapid clearance of glucose stimulates feelings of hunger (i.e. “hangry”) that can perpetuate the vicious cycle.
Protein also stimulates insulin secretion, albeit less than carbs. For those following Keyto, the more relevant concern is over-consumption of protein can block ketone formation. This occurs through a process called gluconeogenesis – where excess protein is converted to sugars. Difficulty in achieving higher Keyto Levels can often be remedied by decreasing protein intake to roughly 70-110 grams per day.
Aside from its effects on hunger, insulin is potent anabolic hormone. High levels of circulating insulin signal the body to build and store fat and protein. Therefore, foods that stimulate insulin secretion will prioritize storing calories over burning them. An example of this is the dramatic weight gain experienced by diabetic patients when starting insulin therapy. High insulin levels are also associated with other metabolic consequences independent of weight gain. So for those people trying to lose weight, lower insulin levels are good.
The Role of Fat
Eating fat has a much lower insulin response than carbs. It also stimulates the release of satiety-inducing hormones that impact the amount of food you eat. And while fat contains more calories than other macronutrients, it puts your body in a less anabolic (fat storing) state. This is beneficial for weight loss.
Consistently following Keyto will eventually result in a state known as fat-adaptation. Beneficial for ketogenic dieters, fat-adaptation makes you more efficient at breaking down stored body fat. It also helps you to get back into ketosis faster, if you happen to get knocked out.
These factors explain how Keyto helps you lose weight without experiencing extreme hunger.
Summary
Putting it all together, calories do matter when trying to lose weight. But as we’ve seen, all calories are not created equal. Because of the satiating effects of dietary fats, it is easier to maintain a caloric deficit. What does all this mean for you? You get to lose weight, eat delicious foods, and lose weight. A win all around.