Do you have to count calories on a keto diet to make it work?

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Beauty gurus and nutritionists have been talking about the keto diet for several years now. Many models and bloggers talk about an effective way to get rid of excess weight and show their inspiring results.

The main idea of ​​the ketogenic diet is to consume foods with a high fat content, a moderate protein content and a maximum reduced amount of carbohydrates in the diet. With such a diet, the body begins to use fats instead of carbohydrates as the main source of energy. After the breakdown of fats, ketone bodies are formed. The state of increasing the level of ketone bodies in the body is called ketosis. And as one of the side effects of this process is significant weight loss.

A traditional keto diet involves getting 70-75% of daily calories from fat and only 5% from carbohydrates. This involves only 20-30 g of carbohydrates per day. For comparison, just one apple contains about 25 grams.

A fairly common problem among keto dieters is consuming too many calories. 1 gram of fat contains twice as many calories as a gram of protein or carbohydrates, and since the keto diet consists mainly of fat, there is a great risk of going into a calorie surplus and, as a result, gaining weight. Remember that weight change depends only on how many calories you burn and how many you gain. If you eat more than you can burn off, you will gain weight regardless of what type of diet you follow.

This is why even on a keto diet you need to watch your calorie intake. Of course, you should not get fanatical and calculate everything with accuracy to the gram, but keep in mind the nutritional value of the products you consume. Even if the keto diet allows fried bacon or nuts, you should not indulge in them. Excessive consumption of calories can have a negative effect not only on weight, but also on the health of the body in general.