Are confused about the Ketogenic (Keto) Diet and Intermittent Fasting (IF) concerning calories, and the concept of not eating unless you’re hungry.
The mainstream recommendation for calories per day is:
Female — 2000
Male — 2500
But, of course, the mainstream recommendation doesn’t take into account that you’re doing keto and intermittent fasting.
When you’re doing keto and intermittent fasting, you’re switching your fuel source to your own fat calories. When counting calories it is not just about the dietary calories you’re consuming, you need to include the calories that are on your body as stored fat. A non-fat person has over a hundred thousand calories of fat an obese person has 200,000 or more calories.
For your daily calories you need to include an additional 700 to 800 calories of your own fat being used up every single day.
There are other factors to consider how many calories you are burning:
• Age.
• Metabolism – if you did a lot of diets, then your metabolism is slow and you need less calories.
• Stress – you will burn more calories.
• Activity.
Do not eat unless you’re hungry. Hungry in not a passing hungry feeling, it means you don’t have energy, your mood is off (you have anxiety, depression, or grouchiness), or you don’t have much strength. This may be because you are missing fuel or nutrients.
When you eat, it’s important to make sure you’re consuming nutrient-dense foods. You need nutrients to run your body on.
Nutrients work as co-factors in the repair of tissues, in the creation of tissues, in the chemical pathways. They are helper molecules to make sure everything is running effectively. We also need phytonutrients to help protect against all the oxidation and the free radicals that are constantly interfering with our tissues.
How to know if you’re doing keto and intermittent fasting correctly? Pay attention to you’re:
• Appetite
• Energy
• Mood
• Strength
If you are doing fasting correctly and you have enough nutrients and you have enough fuel because you’re running on your fat fuel, your mood should be quite high. You should not have anxiety nor have depression nor be grouchy. If you have a good mood and good energy, that means it’s working. Go as long as you can.
If you start to get tired grouchy, a little bit weak then it’s time to eat. When you eat make sure your foods are nutrient dense because after you eat you’re going to be doing fasting and you want to make sure that you have enough nutrients to run your body on because you’re not eating anything.
A few ways to know if you need more nutrients:
• You’re losing hair (you may need more B vitamins or trace minerals)
• You’re losing muscle mass (you may need more amino acids)
When you’re fasting, you’re going through autophagy, which is a process where you’re body is becoming very efficient. It is recycling old proteins. Autophagy also slows down the need for nutrients.
Autophagy is when your body is recycling old proteins and it’s slowing down the need and requirement for nutrients so you’re not going to need nearly as much because your body is becoming way more efficient.
One of the bigger benefits of doing keto and intermittent fasting together are the following:
- Therapeutic benefits of reversing the effect of diabetes, pre-diabetes and insulin resistance.
- Re-growing brain cells
- Dropping the inflammation
- Restoring the heart function.
It is not just about losing weight. You know you are doing it correctly if your appetite goes away, you’re not hungry, that is a really good indication that you’re in ketosis, but also pay attention to your energy level your mood and your strength. If they go down, it is time to eat and be sure to eat enough nutrients for the next fasting period.
This Post has been condensed from Dr. Berg’s video, Calories Versus Appetite On Keto.
For more information read, Guide To Making Keto Work Long Term https://2healthyhabits.wordpress.com/2020/01/03/guide-to-making-keto-work-long-term/
Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
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