Ever wonder why you’re following the ketogenic diet but still not losing weight? Or maybe you’re curious if calories even matter when you’re in ketosis? You’re not alone! These are common questions many people ask when starting or maintaining a keto lifestyle. While keto helps you burn fat by reducing carbs, the truth is, calories still matter. In this article, we’ll break down how you can stay in ketosis but still struggle with weight loss if you’re overeating.
Why Can You Still Gain Weight on Keto?
Many people think that being in ketosis means they can eat as much fat as they want and still lose weight. But that’s not quite the case! Let’s dive into why calorie intake is still important.
Even if you’re staying within 20g of carbs per day, calories still play a major role in weight management. If you consume more calories than your body burns, the excess will still be stored as fat—even if you’re in ketosis. Ketosis shifts your metabolism to burning fat for energy, but if you’re eating 2,000 calories a day while your body only needs 1,500 calories, the extra energy will still be stored. This can slow down or stop your weight loss progress.
What Happens When You Exceed Your Caloric Intake?
Let’s say you’ve done great on keeping your carbs to 10g for the day but your overall calorie intake exceeds what your body needs. For example, you consume 2,000 calories while your body only burns 1,500. In this case, even though you’re in ketosis, the excess calories still need to be stored somewhere. Your body will convert these extra calories into fat, which can hinder or reverse your weight loss goals.
Quick Weight Loss Tips on Keto
If you’re looking to lose weight faster on keto, here are a few practical suggestions:
- Track Your Macros: Keep track of your fats, proteins, and carbs to ensure you’re in a caloric deficit.
- Intermittent Fasting: This method allows your body to deplete glycogen and tap into fat stores, speeding up weight loss.
- Stay Active: Incorporating exercise, whether it’s weightlifting or cardio, can help you burn more calories throughout the day.
- Watch Fat Intake: Although keto is a high-fat diet, eating too much fat can still lead to excess calories.
Conclusion: Calories Do Matter on Keto
To sum it up, calories do matter, even on a ketogenic diet. If you’re in ketosis but still not losing weight, it’s essential to monitor both your carb and calorie intake. Keep in mind that a calorie surplus can lead to weight gain, regardless of your carb count. So, if your goal is to lose weight, make sure you’re burning more calories than you’re consuming.
Final Suggestion for Quick Weight Loss
For those aiming to shed weight faster, create a small calorie deficit while maintaining ketosis. Focus on whole, unprocessed foods, and try intermittent fasting to maximize fat-burning potential. Stay mindful of your overall energy balance to ensure you’re not eating more than your body needs.