How Many Calories Should I Eat On Keto Diet? The Simple Formula – Dr.Berg
Summary
TLDRThis video discusses the complexity of calculating daily caloric needs on a ketogenic diet, emphasizing the significant caloric reserves stored as body fat and the factors influencing metabolic rate, such as age, insulin resistance, exercise, stress, and sleep. It challenges the simplistic 'calories in, calories out' approach and suggests a step-by-step method to find the right caloric intake without strict counting, including reducing meals and incorporating lifestyle factors like exercise and sleep. The speaker also mentions an upcoming keto calculator to help further refine caloric needs.
Takeaways
- 📉 A fit woman weighing 140 pounds with 23% body fat carries about 32 pounds of fat, equating to over 100,000 calories.
- 🏋️♂️ A fit man weighing 170 pounds with 16% body fat has around 27.2 pounds of fat, also equating to just under 100,000 calories.
- 📈 Obese individuals have significantly more fat and thus more stored calories: a 140-pound woman with 39% body fat has about 54 pounds of fat (200,000 calories), and a 170-pound man with 27% body fat has about 45.9 pounds of fat (160,000 calories).
- ⚖️ Basal metabolic rate (BMR) is the number of calories burned at rest, necessary for basic bodily functions.
- 🍽️ Reducing daily calorie intake by 500 calories can theoretically lead to a weight loss of one pound per week, as 1 pound of fat is approximately 3,500 calories.
- 🔄 Various factors affect weight loss beyond just calories in and calories out, including age, metabolic rate, insulin resistance, exercise, stress, sleep, and metabolic history.
- 🧬 The type of calories consumed influences hormones and thus affects weight loss differently.
- 🔬 Health conditions like autoimmune disorders can impact the ability to lose weight.
- ⚖️ On a ketogenic diet, the source of fat burned (dietary vs. body fat) affects weight loss outcomes.
- 🍽️ Instead of counting calories, focus on reducing carbohydrate intake to achieve ketosis and experiment with meal frequency and timing, such as reducing snacks or moving to one or two meals per day.
- 🕰️ For advanced strategies, consider intermittent fasting methods like OMAD (one meal a day) or eating one meal every other day to utilize stored body fat.
- 🔧 Additional lifestyle factors like exercise, nutrient intake, better sleep, and stress management can enhance weight loss efforts.
Q & A
What is the primary focus of the discussion in the video script?
-The primary focus of the discussion is on the caloric intake and considerations for weight loss, particularly on a ketogenic diet.
How much fat does a fit woman weighing 140 pounds with 23% body fat carry in terms of weight and calories?
-A fit woman weighing 140 pounds with 23% body fat carries about 32 pounds of fat, which equates to just over 100,000 calories.
What is the impact of body fat on caloric storage in an obese individual with 39% body fat?
-An obese individual with 39% body fat at the same weight of 140 pounds carries about 54 pounds of fat, which is nearly 200,000 calories of potential energy.
How does the basic metabolic rate (BMR) influence weight loss?
-The basic metabolic rate (BMR) is the number of calories burned at rest to maintain bodily functions. Reducing daily caloric intake by 500 calories can lead to a weight loss of one pound over seven days, assuming one pound of fat is equivalent to 3500 calories.
Why might the simple caloric deficit approach to weight loss not work effectively for everyone?
-The simple caloric deficit approach may not work effectively due to variables such as age, metabolic rate, insulin resistance, exercise habits, stress, sleep, previous diets, and hormonal influences.
What is the significance of ketones in the context of a ketogenic diet?
-Ketones are a byproduct of fat burning and indicate that the body is in a state of ketosis. However, the script suggests that burning ketones does not necessarily mean one is losing weight, as the calories burned could be from dietary fat rather than body fat reserves.
What is the recommended starting point for someone looking to lose weight on a ketogenic diet?
-The recommended starting point is to reduce carbohydrate intake to induce ketosis and fat burning, without necessarily focusing on counting calories.
What dietary adjustments are suggested if initial weight loss efforts are not effective?
-If initial weight loss efforts are not effective, one can remove snacks, reduce meal frequency to two meals a day, or even try one meal a day or one meal every other day.
How can exercise, nutrients, sleep, and stress impact weight loss on a ketogenic diet?
-Exercise, proper nutrients, better sleep, and reduced stress can enhance weight loss by influencing hormonal balance and overall health, which in turn can affect the body's ability to lose weight.
What tool is the speaker developing to assist with weight loss on a ketogenic diet?
-The speaker is developing a keto calculator that incorporates various variables to provide a more personalized and accurate estimate of caloric needs for weight loss.
What is the speaker's advice for viewers interested in the keto calculator?
-The speaker advises viewers to subscribe for updates on the release of the keto calculator and to stay tuned for future videos.
Outlines
🔥 Caloric Intake and Body Fat on a Ketogenic Diet
The paragraph discusses the complexities of determining caloric intake on a ketogenic diet, starting with an explanation of how much fat people carry and its caloric equivalent. It uses examples of individuals with different body fat percentages to illustrate the substantial amount of calories stored in the body as fat. The speaker emphasizes that while the basic metabolic rate (BMR) is a factor, other variables like age, insulin resistance, exercise, stress, sleep, and metabolic speed can significantly affect weight loss. The paragraph also touches on the hormonal impact of the type of calories consumed, which is often overlooked. The speaker suggests that instead of focusing on exact caloric intake, individuals should start with a ketogenic diet, reducing carbohydrates, and then adjust their eating frequency based on hunger and satiety levels.
📉 Adjusting Eating Frequency for Weight Loss
This paragraph delves into strategies for adjusting eating frequency to facilitate weight loss on a ketogenic diet. It suggests starting with three meals a day and observing one's level of satiety after meals. If initial adjustments don't lead to weight loss, the speaker recommends removing snacks, then reducing meals to twice a day, and finally to one meal a day if necessary. The paragraph highlights the success of these methods, especially for individuals over forty or fifty years old, and mentions the potential to further enhance weight loss by incorporating exercise, nutrients, better sleep, and stress reduction. The speaker also mentions the development of a keto calculator that will take into account various variables to help individuals estimate their caloric needs more accurately.
Mindmap
Keywords
💡Calories
💡Ketogenic Diet
💡Body Fat Percentage
💡Basic Metabolic Rate (BMR)
💡Insulin Resistance
💡Exercise
💡Stress
💡Sleep
💡Metabolism
💡Ketosis
💡Hormones
💡Autoimmune Conditions
Highlights
The concept of calories in a ketogenic diet and the importance of body fat as a calorie reserve are discussed.
Calculation of body fat in fit and obese individuals and its caloric equivalent.
Explanation of basic metabolic rate (BMR) and its role in weight loss.
The ineffectiveness of a simple calorie deficit approach due to various variables.
Impact of age on metabolic rate and weight loss.
How insulin resistance or diabetes can hinder weight loss efforts.
The influence of exercise on weight loss, accounting for about 15% of the effect.
Stress as an inhibitor to weight loss.
The role of sleep in weight management.
The slowing effect of repeated diets on metabolism.
The impact of dietary calorie types on hormones and weight loss.
The possibility of burning dietary fat instead of body fat during ketosis.
A recommendation to focus on satiety rather than calorie counting.
A step-by-step approach starting with a ketogenic diet and reducing meal frequency if needed.
The potential for one meal a day or every other day as advanced weight loss strategies.
The importance of considering individual differences and adjusting strategies accordingly.
The creation of a keto calculator to help individuals determine their calorie needs with various variables.
The encouragement for viewers to subscribe for updates on the keto calculator release.
Transcripts
so I'm gonna talk about calories I get
this question a lot how many calories
should I do on a ketogenic diet first
thing I want to talk about is how much
fat people are carrying around let's
pretend a woman is 140 pounds okay and
she's fit
she has 23 percent body fat she will
have about 32 pounds of fat on her body
and she's carrying just over a hundred
thousand calories of fat someone that's
fit that's a lot of calories to be
carrying around of actual fat if she's
obese
let's she she's thirty nine percent it
could be more and we keep her at 140
pounds she has about 54 pounds of fat
and she's carrying around a little less
than 200,000 calories of fat okay take a
guy who's 170 16 percent body fat he's
fit 27 point 2 pounds of fat and he's
carrying around just under a hundred
thousand calories of fat a thick person
carrying around a lot of fat I'm sorry
potential calories on their body at one
time let's say they're obese at 27
percent body fat they're carrying around
45.9 pounds of fat that's over a hundred
and sixty thousand calories of potential
energy on their body so then you have
something called the basic metabolic
rate that is the number of calories that
you are burning at rest to keep things
working not exercising just at rest
let's say for example yours is 2,000
calories per day so all you have to do
is reduce those calories by 500 calories
per day and because one pound of fat is
3500 calories if we divide that by five
hundred and seven days you will lose one
pound okay just by cutting your calories
now this sounds logical it makes sense
but in reality it doesn't work why
because of these variables okay based on
your age you're gonna have a certain
metabolic rate
let's say you fired is slow it's gonna
be a lot slower let's say you have
insulin resistance or pre-diabetic are
you diabetic that right there is going
to keep your insulin high and keep you
from losing any weight also the amount
of exercise can influence your weight by
about 15 percent stress can inhibit your
ability to lose weight the number of
hours you're sleeping affects whether
you're gonna lose weight or not and just
the speed of your metabolism which
really involves all these things we're
talking about the number of times you
did a diet and more times you've done a
diet the slower the metabolism because
the body will just compensate by just
for the fact that you're eating less and
then we also have the variable of how
these calories influence hormones that
type of calories you're consuming and
this is always ignored by those people
using the calories in calories out
theory and then we have your body
problems if you have an autoimmune
problem or inventory condition or
whatever or that can affect your ability
to lose weight and then we have this
variable right here
especially when you're doing keto
because if you test yourself and you're
in fat burning and you are in fat
burning because you're in deep ketosis
you're like yes but I'm not losing any
weight it could be because the ketones
you're burning or the calories from fat
that you're burning is mostly dietary
and not your own fat reserve so instead
of trying to figure out your calories
that you should start with from the
front end I'm gonna recommend you try
certain things to see what works for you
as far as to discover how many calories
you need and how many times you should
eat so now when you consume a meal at
the end of the meal you can either still
be hungry or you can be satisfied not
overly stuffed or you can be completely
stuffed and uncomfortable okay so this
is where we need to stay right here
satisfied full but not overly
uncomfortable so don't worry about
counting calories just go for this right
here but start here start with Kino
you're reducing your carbohydrates you
are starting to get any ketosis in your
fifteen to fat-burning many people will
lose weight just by starting with this
without doing anything else just by
cutting their carbs mainly men because
women have more estrogen than men but
the point is start here and start
working your way this way if you need to
number 2 remove the snacks so you're
still doing 3 meals a day
just cut the snacks out if that doesn't
work go to two meals a day skip the
breakfast and just do two meals a day
and start squeezing them together this
for many people will work just fine okay
but if it doesn't work just go to the
next level one meal a day it's called oh
man this works for a lot of people over
the age of forty and fifty many people
are doing this with amazing amazing
success they're able to hit their goal
but you have to work up to it that
doesn't work well take it to the next
level one meal every other day because
there are people they are carrying
around a lot of potential energy
remember when we looked at this slide
this person weighed 140 pounds and they
had this much body fat they're carrying
around close to 200,000 calories of fat
well if you're double this weight and
you're 280 pounds you're carrying around
or close to 400,000 calories of fat on
your body and you want to speed things
up you want to get in the fat burning
you're gonna have to do this right here
and this will work for you so this is
just a really simple way of figuring out
how many calories you need based on this
right here and the results of weight
loss with this right here
and you can also enhance things by
adding more exercise more nutrients
better sleep less stress into this
equation so right now I'm actually in
the process of creating a keto
calculator with a lot of these variables
that are added into it it's not going to
be perfect it's gonna be a good guess
but I do want to add some of these
things in there to help people narrow it
down a bit further anyway thanks for
watching and stay tuned for the release
of this calculator
if you're liking this content please
subscribe now and I will actually keep
you updated on future videos
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