The first law of thermodynamics (or the law of conservation of energy) states:
Energy cannot be created or destroyed.
When we apply this to diet and lifestyle, this law translates to the basic formula:
Weight gain = energy (calories) in - energy (calories) out
This view argues that the food that is eaten is unimportant, and its all about a calories. Basically to lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake. (this is the formula the popular and dangerous FAD diets, Weight watchers or Slimming World have adopted.
On the other side of the argument, Keto looks at things different but saying its the types of food and no deficit needed that works using the “classic” macronutrient numbers of 5% carbs, 20% protein and 75% fat. Sure that may work for some keto people, but the law of science still applies, thermodynamics still matters.
So is WW & SW right ?
Kind of… sure you can lose weight by simply eating less calories than you burn off, but my question of another time is, how the F&%K do they know at these WW places how many calories you need to consume in order to create your individual deficit ? When people come to me from these kinda diets looking to embrace the keto ways, 90% of the time they never heard of macros before, makes you wonder really !
Anyway….
It takes way more energy to process protein than it does carbs or fat, this is called the thermic effect of food. Basically we burn more energy eating protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate diet, this is where we can adapt a ketogenic diet to be higher on protein if we want to burn body fat. More energy needed once we are fat adapted then the more body fat is burnt, as a pose to bring of dietary fat.
A study compared the effects of three diets differing in macronutrient composition on energy expenditure during weight loss maintenance. Weight loss causes resting energy expenditure (metabolic rate) to go down, which predisposes to weight regain. Results of the study showed that the very low-carb and higher protein diet had the LEAST effect on reducing resting energy expenditure following weight loss, this means that for a weight loss Ketogenic approach its good to look towards reducing the amount of dietary fat we take in, enough so we do not go into starvation mode.
The bottom line is for effective weight loss results burning more calories than you consumes applied, but the macronutrient composition of those calories is also vital.
Different foods have substantially different metabolic and hormonal effects on the body. So what’s eaten (and how calories are expended) can change how much you eat and whether those calories are burned or stored, as not all calories are created equal.
Should you count calories on keto?
It’s more about the type of calories than the amount.
But, counting calories, or should I say macronutrients has benefits, its important for people to count macros and calories because results may be impaired and individuals may be unknowingly consuming too many fats, such as coconut oil, in order to increase ketones. Tracking calories/Macros may offer a reality check on what we should consume in order to lose weight
What is most important to remember about the differences between counting calories on SW & WW verse Keto is the effects the food has on the body.
Bread for example, thats allowed on SW, shocking as it seems because any weight loss coach with half a brain cell knows that for every 1g of carbs consumed the body retains 3-4g of water.
What puts the hydrate in carbohydrate? As you may have guessed, it's water . . . carbon molecules and a little bit of H2O join together to make a carbohydrate (makes sense now, doesn't it?). As such, when you eat carbohydrates, your body takes on water molecules. Imagine that ! Shocking really that its ok to have bread, pasta and potatoes on these FAD diets.
Not to mention the effects of gluten the gut microbiome, alone is a devastating to health…
The bottom line is yes calories matter, but Macros matter too….