Help with Keto

Yes, calories do matter.

Use a macro calculator to determine how many calories, fat, protein and carbs you should be consuming for your body weight. You can google keto macro calculator. Hope this helps you!

As mentioned, the keto diet has no metabolic advantage, in otherwise healthy individuals, for weight loss/fat loss. If one is IR then there is some benefit to both keto and low carb in increasing insulin sensitivity.

If keto is a sustainable way to eat for someone, great. Some people experience higher satiety and lower hunger signalling. Some don't. In the end, the best diet for fat loss is the one you can stick to because it is the way you prefer to eat and doesn't feel restrictive to you.

Below are a scientific position paper and an extensive study with protein and calories controlled that support these conclusions.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y?utm_source=Annie+Bello&utm_campaign=2b20356128-MKT+2017-07-27&utm_medium=email&utm_term=0_683161ac3a-2b20356128-184210761&mc_cid=2b20356128&mc_eid=49c2323da5

A wide range of dietary approaches (low-fat to low-carbohydrate/ketogenic, and all points between) can be similarly effective for improving body composition, and this allows flexibility with program design. To date, no controlled, inpatient isocaloric diet comparison where protein is matched between groups has reported a clinically meaningful fat loss or thermic advantage to the lower-carbohydrate or ketogenic diet [60]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763382/?fbclid=IwAR1DFikPeiksul4Px_xeejVyrzqg-fyxUC-BlOm7GpJdlvj04JCl4fiJXo8

CONCLUSIONS
Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize.

So, yes. Calories matter.

nvmomketo wrote: »

If interested, OP, here is Hall's study:
https://academic.oup.com/ajcn/article/104/2/324/4564649

This is a summary of Ludwig's very recent study, which has not been reproduced yet probably because it is so new:
https://www.drdavidludwig.com/case-low-carb-diet-stronger-ever/

Both were done by NUSI. I believe the Hall test was ISO caloric (same calories) and the second was eu caloric (calories needed to maintain weight. OP, feel free to read through them and decide for yourself if they are meaningful or not.

IMO if there is a calorie for calorie advantage, it is small, and some people seem to benefit more than others, who may perceive not advantage at all.

*** I messed up and wrote Lustig in my earlier post instead of Ludwig. Sorry for any confusion that caused.

https://www.bmj.com/content/363/bmj.k4583

Here is the actual study produced by Ludwig. Its a free living study which doesn't control a lot of variables. It demonstrates utility for personal use, but certainly not for EE. Even more so, metabolic chamber data, the gold standard, doesn't support Ludwigs data. Furthermore, no one else has duplicated his other studies that demonstrate similar findings.

It also doesn't show the individual variation of EE by individuals. As with other studies the LCHF produce significant variations amongst those following the diet. Some see increases and others decreases. There is much larger disparity between the individual vs moderate to high carb groups.

Overall, this is just another data point in the discussion. Ludwig is none to be biased towards low carb as well, thence KHs reaction.

nvmomketo wrote: »

kshama2001 wrote: »

People who find fat satiating may naturally eat in a deficit, and so do not need to track calories. Since I don't find fat especially filling, if I were to do keto, I would definitely keep logging.

How tall are you and how many pounds do you need to lose to reach your goal weight? Most women can and should eat more than 1200 calories: https://www.aworkoutroutine.com/1200-calorie-diet/

This is right. Hopefully your coworker meant that calorie counting may be unnecessary due to a common decrease in calories, and not that calories don't matter.

It appears that there is a very slight metabolic advantage to a ketogenic diet, possibly just for those with metabolic problems like insulin resistance, when protein is held constant. I've seen one by Hall that had an advantage of about 100 kcal but it appeared to be going away with time, and recently Lustig found a 200+ kcal advantage. It's only a slight advantage but it is consistent with my experience. Others do not experience any advantage. Ymmv.

I agree that your calories are probably too low. You'll probably want to increase that.

Lustig or Ludwig?

Ludwig. Yes. It was too late to edit when I noticed it.