𝐇𝐨𝐰 𝐌𝐚𝐧𝐲 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐓𝐨 𝐒𝐭𝐚𝐲 𝐈𝐧 𝐊𝐞𝐭𝐨𝐬𝐢𝐬 | 3 IMPORTANT FACTS TO KNOW

𝐇𝐨𝐰 𝐌𝐚𝐧𝐲 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐓𝐨 𝐒𝐭𝐚𝐲 𝐈𝐧 𝐊𝐞𝐭𝐨𝐬𝐢𝐬 | 3 IMPORTANT FACTS TO KNOW

November 4, 2019 1 By William Morgan


the topic of today’s video is how many
calories to stay in ketosis and the
three key things you should know as you
embark on your keto journey. They are number
one: what is ketosis number two: the
effect of calories to reach ketosis and
number three: should you count calories
to stay in ketosis. so stay tuned for the
chicken and tacos oops sorry
no traditional tacos on keto. greetings
and welcome to keto unify a channel
dedicated to sharing keto stories
research and types of keto diets
suitable for different groups of
individuals you see the ketogenic diet
first gained fame through its
effectiveness for weight loss. the high
fat low carb diet promotes nutritional
ketosis which is a normal metabolic
state marked by moderate levels of
ketones in the blood.
the idea with carb restriction is that it
prompts the release of body fat to be
burned or converted to ketones for
energy which is a body’s alternative
source of energy instead of burning
glucose thus taking you into ketosis. you
see when it comes to weight, calories are
often talked about but frequently
misunderstood indeed whether counting
calories is actually useful for weight
loss or to get into ketosis for that
matter is debatable but to understand
the effect of calories to reach ketosis
you first need to know how many calories
do carbs protein and fat provide? you see
each macronutrient provides a specific
amount of calories for example carbs
provide 4 calories per gram and proteins
the same whereas fat provides 9 calories
per gram. importantly even though fat
provides more than twice as many
calories as carbs it’s far denser and
more filling. protein is generally
considered the most satiating
macronutrient but it’s mostly used for
cell repair, maintenance and growth.
thus protein intake is mostly important
in order to fill your body’s protein
needs. protein is not very effective as a
fuel (that is as calories).
Excess protein has to first be converted
to glucose in the liver in order to be
used as fuel. eating protein in excess of
your body’s needs is not necessarily a
good thing and it can stop you from
getting into ketosis if that is your
goal. Pure fats and oils get
hundred percent of the calories from fat
however the calories in most foods are a
combination of carbs protein and fat for
instance although eggs are considered a
protein food the majority of the
calories actually come from fat for
example two large eggs provide 146
calories, 4 calories come from carbs, 52
calories from protein and 90 calories
from fat. now the question still remains
that should you count calories on keto
or to stay in ketosis but before we
explore that question please take a
moment to like, subscribe and don’t
forget to hit that bell icon to be
notified when new video is uploaded you
see majority of experts agree that it’s
more about the type of calories you
consume than the amount. first of all
it’s impossible to know exactly how many
calories you’re getting from a specific
food let alone precisely what your body
will do with those calories it’s far
more important to choose foods that
promote the release of hormones that
reduce hunger help keep you satiated and
make it easier to achieve a healthy
weight personally I’ve never counted
calories on my keto journey and most keto
doctors and nutritionists don’t
recommend counting calories either in
general strict control of calorie
balance is unnecessary on the ketogenic
diet. why? because the amount of satiety
brought to us from what we eat on a keto
diet will naturally restrict the amount
of calories we are eating. the keto diet
is consistent with the foods we were
designed to eat. a diet low in starchy/
sugary carbs and favoring proteins and
fats along with fiber rich vegetables
was a mainstay for humans for thousands
of years.
proteins and fats promote satiety and
help control blood sugar to reduce
cravings, resting metabolic rate
increases somewhat and does not continue
to spiral downward as the body sheds
excess fat. as you become more keto
adapted calories burn at a higher rate
elevated levels of ketones even reduce
inflammation. in short focus on whole
foods that contain high-quality protein
healthy fat and nutrient dense fibrous
carbs especially vegetables and if
you’re really struggling to get into
ketosis or to lose weight then stay away
from high calorie high reward foods that
are easy to over indulge in even if they
are low in carbs. for example cheese and
nuts rather than counting calories make
all of your calories count by eating
nourishing well-balanced low-carb meals
so just to recap if you’re still
wondering about how many calories to
stay in ketosis then the three things
you really ought to understand are what
is ketosis, the effect of calories to
reach ketosis and should you even count
calories to stay in ketosis now before
you go what I’m going to do is give you
a free 10-part video series on keto for
women plus some gooey bonuses too – the link
for which you can find it on the screen
and in the description below until then
happy Keto’ing!
[Music]