Our Summary and Answer:
Not eating enough calories on keto can cause fatigue which can lead to a lack of energy. If you are not losing weight on keto, then it’s best to see what else could be causing this issue! Other factors could be causing these issues as well such as water retention or lack of activity.
Are you on keto and wondering if not eating enough calories is bad for your health? The simple answer is no. When on a ketogenic diet, it’s essential to know how many calories you should be eating in a day.
If you don’t eat enough compared to your BMR (basal metabolic rate), it can cause some negative effects such as fatigue, (and even weight gain).
However, this doesn’t mean that if you’re not losing weight from being on keto that this is the reason why! Other factors could be causing these issues as well, such as water retention or lack of activity.
In this article, I will be going over the benefits of eating a ketogenic diet, if not eating enough calories is bad for you, and more!
The ketogenic diet, also known as “keto,” is a way of eating that focuses on limiting your carb intake and increasing the amount of fat you eat. The goal? To get your body to use ketones for energy instead of glucose!
By doing this, we force our bodies into a state called ketosis. In ketosis, the liver breaks down fat into fatty acids and ketones, a type of fuel produced from the breakdown of fats in the absence of glucose. This method is similar to fasting or even a typical low-carb diet but with a significant difference.
When carb intake is deficient, fat will be used for energy instead of glycogen from carbs. So to get your body into the state of ketosis, you must eat a diet that consists of around 80% fat, 15-25% protein, and 5% or less coming from carbs.
The simple answer is no. If you are eating in a caloric deficit, then yes, you will lose weight. However, this does not mean that if you are not losing weight on keto, it’s because you’re not counting calories!
Different factors can be causing this, such as possible thyroid issues or water retention. If you are working out, then you should be eating enough calories to support your activity level. To lose weight, it’s good to eat in a caloric deficit. This means that you should be consuming fewer calories than your BMR. In general, women should be eating 1400-1800 calories a day, and men should eat around 1800-2200 calories a day, depending on weight.
Since everyone’s BMR is different, it’s essential to calculate your BMR before you start. One way to find out is by using a BMR calculator. Since everyone’s activity level is different, this will give you a range of how many calories to eat each day.
It’s important to remember that eating too few calories while on keto can cause adverse side effects such as fatigue and lack of energy! If you are not losing weight or seeing any changes in your body, it may be caused by not eating enough calories.
Now that you know what keto is and how to calculate your BMR, what are some of the benefits of keto?
The number one benefit of a ketogenic diet is weight loss. Many people see success when starting the keto diet for this reason. This can also lead to other health benefits such as lower blood pressure or even improved cholesterol.
Since eating more fat and fewer carbs on keto can reduce your risk for many diseases such as diabetes, heart disease, and even some types of cancer.
Studies have shown that ketones improve mental focus. Many people who do keto experience an increase in energy during the day which allows them to focus better.
Many people who switch over to keto see an improvement in their skin’s health, including less acne or dry skin. Of course, if you also drink more water, then this will help too!
If you have trouble sleeping, then increasing your fat intake on keto may help. Studies show that by eating more fat before bed, you sleep better and longer!
When you take out the carbs, do you experience a decrease in strength? On the contrary, many people see an increase in their strength while on keto due to less fatigue at the gym!
While you might not feel so great in the beginning when starting keto, you should notice an increase in energy after a few weeks. If your energy starts to fluctuate throughout the day, it may be caused by dehydration or lack of sleep.
Keto can help curb your appetite, leading to reduced cravings and a feeling of being more satisfied after meals.
Many people feel more focused while on keto due to the increase in energy. If you are working out, it may even be more accessible than usual to get things done.
If your blood sugar levels are elevated, this can cause you to feel tired or even dizzy when you stand up or have insulin resistance. The keto diet may help regulate blood sugar levels which will lead to more energy throughout the day!
After a few weeks of being on keto, you should be able to see an improvement in your physical endurance. Even low-intensity exercise will get easier the longer that you are on keto due to less fatigue!
Did you know that by eating more fat and reducing carbs, that it can help you think more clearly? This is due to the ketones which are produced when your body uses fat instead of carbs.
There are tons of foods you can eat on the keto diet, making it easy to plan. These include eggs, meats (beef, chicken, pork), seafood (fish, shrimp, lobster), coconut oil, avocado oil, etc. If the food is not processed and has no added sugars or carbs, you can eat it on keto!
If you are on the ketogenic diet, you must eat enough calories or experience side effects. Side effects may include fatigue, dizziness, irritability, and nausea.
On keto, it is possible to gain weight if you aren’t careful with your calorie intake. If you eat over your daily calories, this could lead to the opposite of what the keto diet intends (weight loss).
So, is not eating enough calories on keto bad for you? The answer isn’t black-and-white. If your goal in following the ketogenic diet is to lose weight, then it might be a good idea to eat less—especially if you find that your body fat percentage has decreased over time and continues to decrease without any change in calorie intake.
On the other hand, if weight loss is not what you’re trying to achieve with this lifestyle plan, then increasing your food intake will likely help keep up muscle mass and energy levels while still staying within ketosis. We hope our guide helped clear things up!