Keto Diet: Is Restricting Calories Harmful?
May 19, 2021
The Keto diet’s popularity among those who are on a weight-loss journey has skyed-rocket in recent years. However, it is important to keep in mind that what works wonders for some can result in unhealthy repercussions for others when experimenting with unconventional diets.
Keep reading and learn how Keto diet foods can impact your caloric intake and whether it is safe for you to try it out.
Is It Possible to Maintain a Healthy Calorie Intake with the Keto Diet?
In theory, yes, it is possible to fulfill the calories your body needs to function properly but with some risks – this is because calorie sources in the Keto diet is consist of:
- 70% to 80% of fats
- 5% to 10% of protein
- 10% to 20% carbohydrates
How Does the Caloric Intake Work on the Keto Diet?
Unlike conventional diets, when going Keto, fats will be the primary source of calorie.
For 1 g of fat, there are 9 calories whereas 1 g of carbs provides 4 calories.
By prioritizing fats, it’s likely one could consume more calories with a Keto diet than a conventional diet. However, many people have successfully achieved weight loss with this diet regimen, largely because our bodies usually enter a state of Ketosis while on a fat-dominated diet.
Ketosis: Lost of Appetite and Low Caloric Intake
When doing the math, it is possible to obtain enough or more calories from the Keto diet. However, many people who are on a Keto diet experience loss of appetite and therefore struggle to meet a healthy calorie intake.
According to studies, a person’s appetite decreases when the body enters a state of Ketosis. While this effect is beneficial for those attempting to lose weight, many health professionals recommend against staying on a Keto diet for a long period of time because consuming adequate calories from various food groups is crucial to preserve good health.
How Many Calories Does My Body Need?
In general, men need to consume about 2,500 calories and women need about 2,000 calories per day. However, if you are trying to lose weight, it is recommended to cut 500 calories out of the total calories that your body needs.
What Happens if I Don’t Eat Enough Calories?
Depriving your body of enough calories can result in weight loss. However, it can also result in serious health repercussions like:
- Fatigue: Calories provide our bodies with energy. Therefore, when you don’t have enough calories, you are likely to experience fatigue.
- Reproductive System Issues: Not having enough calories can lead to developing a hormonal imbalance, which can affect the ovulation process in women. A diet with poor calorie intake can result in fertility issues and menstrual disorders.
- Reduced Immunity: A balanced diet is essential to maintaining a healthy immune system. Depriving your body of having enough calories and nutrients can affect your immune system and make you vulnerable to infections.
- Skin Issues: Low-calorie intake can cause you to develop skin issues like dryness and inflammation. Furthermore, this will also cause your skin to be more sensitive to sun exposure.
- Insomnia: Our bodies use energy even while we sleep. Not having enough calories results in having low energy levels. This lack of energy can affect your sleep cycle and cause insomnia.
Given the potential issues that could cause by the reduced caloric intake, we highly encourage you to talk to a nutritionist or your physician before engaging in any diet.
Are you on a weight loss journey and finding it challenging? At Z.E.N. Foods, our consultant will help you set up a diet plan that works the best for you. Then we will prepare and deliver meals to your door each day. Give us a call today at (310) 205–9368 and let us do all of the work for you!