When starting a low-carb diet, one of the most common questions is whether you need to count calories or not. The short answer is that it depends on your goals. Counting calories can help maximize weight loss on a low-carb diet, but it’s not absolutely necessary for everyone.
What is a low-carb diet?
A low-carb diet restricts carbohydrates to encourage the body to burn fat for fuel instead of glucose from carbs. Typical recommendations are to limit carbs to less than 150 grams or less than 50 grams per day. Examples of low-carb diets include the Atkins diet, ketogenic diet, and paleo diet.
On a low-carb diet, dietary fat and protein intake are often increased to provide satiety and adequate calories. By reducing carb intake, many people find they spontaneously reduce their overall calorie intake without hunger or calorie counting.
Do you need to count calories on a low-carb diet?
Counting calories is not an absolute requirement on a low-carb diet. The reduction in carbohydrates and increase in protein and fat can promote satiety, leading to an automatic calorie deficit. This is one of the major benefits of low-carb diets for weight loss.
However, counting calories can maximize weight loss results on a low-carb diet. Here are some reasons calorie counting may be beneficial:
- Help create a larger daily calorie deficit for faster weight loss.
- Increase accuracy of macronutrient tracking for ketogenic diets.
- Prevent overconsumption of high-fat foods.
- Aid plateau breaking when weight loss stalls.
Additionally, calorie counting provides quantified data to monitor your diet and adjust as needed over time. Tracking both macronutrients and calories can help optimize the diet.
When is counting calories unnecessary on a low-carb diet?
Counting calories may be unnecessary in these situations on a low-carb diet:
- If you are satisfied eating to hunger and are still losing weight.
- If you are transitioning out of a period of strict keto into a maintenance low-carb diet.
- If counting calories or tracking food intake triggers disordered eating patterns for you.
Listening to your body’s hunger and fullness cues can be an effective strategy when first adapting to a low-carb way of eating. Calorie counting may not be needed if you are successfully losing fat mass while eating low-carb foods to satiety.
How many calories should I eat on a low-carb diet?
Calorie needs vary depending on age, gender, activity levels, and weight loss goals. A common starting point for calorie intake on a low-carb diet for weight loss is:
- Women: 1200-1500 calories per day
- Men: 1500-1800 calories per day
However, some people may require higher or lower calorie intakes to meet their goals or based on their unique metabolism and activity levels. Working with a knowledgeable healthcare practitioner can help determine your personalized calorie target.
Setting a calorie target
Here are some tips for setting a calorie target on a low-carb diet for weight loss:
- Calculate your maintenance calories using an online TDEE calculator or metabolic rate formula.
- Create a moderate daily deficit of 500-750 calories from your maintenance level.
- Adjust your target calories based on your rate of weight loss over 2-4 weeks.
- Do not go below 1200 calories per day for women or 1500 calories for men without medical supervision.
Be prepared to adjust your calorie intake gradually over time as your body composition and weight changes. Patience and consistency are key.
Pros of calorie counting on a low-carb diet
Here are some of the main benefits of calorie counting on a low-carb diet:
- Accelerates fat loss: Creating a calorie deficit drives weight loss.
- Provides quantifiable data: Calorie info helps fine tune your diet and calorie adjustments over time.
- Enhances accountability: Tracking keeps you focused on your intake and goals.
- Allows flexibility: You can fit in small treats when calorie counting.
- Prevents plateaus: Tightening calories can help break fat loss plateaus.
Counting calories and macros takes some extra work. But it provides objective data to track and maximize your low-carb diet for enhanced weight loss and body recomposition.
Cons of calorie counting on a low-carb diet
Despite the benefits, calorie counting also has some potential downsides to consider:
- Time and effort: Tracking calories and weighing food takes more time and effort than not counting.
- Reduces mindfulness: Focusing on numbers may distract from hunger/fullness cues.
- Triggers disordered habits: Calorie fixation can contribute to unhealthy dieting behaviors.
- Reduces enjoyment: Constantly counting calories can detract from the pleasure of eating.
Calorie counting is not necessary or appropriate for everyone on a low-carb diet. Make sure to consult your healthcare provider if you have a history of disordered eating.
Should I track net carbs or total carbs?
When tracking your carb intake on a low-carb diet, you can count either total carbs or net carbs:
- Total carbs: Includes all carbohydrates (fiber, sugars, starch).
- Net carbs: Total carbs minus fiber. Accounts only for digestible carbs.
For most low-carb diets, tracking net carbs is preferred:
- Fiber does not impact blood sugar or ketosis.
- Net carbs better represent digestible carb content.
- Easier to keep total carbs lower.
However, some still prefer tracking total carbs for simplicity or accuracy. Do what works best for your needs and goals.
How to track calories
Here are some tips to start tracking your calorie intake:
- Use an app like MyFitnessPal, LoseIt, or Chronometer.
- Sign up for website database like CalorieKing.
- Write meals down in a paper food journal.
- Use a tracking watch or wearable device.
- Take pictures of your food.
- Read nutrition labels carefully.
- Invest in a food scale for accuracy.
Pick a method that fits your lifestyle and is sustainable in the long term. Consistency is key to effective calorie and macro tracking.
Sample meal plan
Here is a sample 1600 calorie low-carb meal plan:
| Meal | Foods | Calories | Net Carbs |
|---|---|---|---|
| Breakfast | 2 eggs, 3 oz sausage, 1/2 avocado | 500 | 4g |
| Lunch | 4 oz grilled chicken, 1 cup green beans, 2 cups salad with olive oil dressing | 550 | 8g |
| Dinner | 5 oz salmon, 1/2 cup mashed cauliflower, 1 tbsp butter | 360 | 5g |
| Snack | 1 oz cheddar cheese, 25 almonds | 360 | 3g |
| Snack | Low-carb protein bar | 220 | 15g |
| Totals | 1600 | 35g |
This provides a balanced low-carb meal plan with moderate fat, protein and around 35 net grams of carbs. Calorie and macro needs are individual, so adjust accordingly.
Foods to eat
Focus on these low-carb, high-fat foods when calorie counting:
- Meat: Beef, chicken, pork, lamb, etc.
- Fish: Salmon, trout, tuna, mackerel, etc.
- Eggs
- Non-starchy veggies: Greens, broccoli, cauliflower, etc.
- High-fat dairy: Cheese, full-fat yogurt, heavy cream
- Nuts and seeds in moderation
- Healthy oils: Olive oil, avocado oil, coconut oil
- Berries in small portions
Foods to avoid
Limit these high-carb foods when calorie counting on a low-carb diet:
- Grains: Breads, pasta, rice, oats, etc.
- Starchy vegetables: Potatoes, corn, peas, etc.
- Legumes: Beans, lentils, chickpeas, etc.
- Fruits: Especially high-sugar fruits like bananas
- Sugar-sweetened beverages
- Sweets and desserts
- Processed low-fat foods
- Beer and sweet cocktails
Example daily log
Here is an example of tracking a day’s intake with calorie counting on a low-carb diet:
Meal 1 – Breakfast
- 2 eggs fried in 1 tsp olive oil
- 2 oz avocado
- 1 oz cheddar cheese
- 8 oz coffee with 1 tbsp heavy cream
Meal 2 – Lunch
- 4 oz shredded chicken
- Large salad with 2 cups mixed greens, tomatoes, cucumber, 1 tbsp olive oil
Meal 3 – Dinner
- 6 oz salmon cooked in 1 tsp olive oil
- 1.5 cups roasted asparagus
- 0.5 cup mashed cauliflower
Meal 4 – Dessert
- 1 oz 85% dark chocolate
- 1/4 cup mixed berries
Macros and Calories
- Calories: 1450
- Net Carbs: 28g
- Protein: 115g
- Fat: 95g
Tracking your intake provides quantifiable data to adjust your diet as needed to meet your goals.
Common calorie counting mistakes
Some common calorie counting mistakes include:
- Not tracking cooking oils, dressings, or beverages
- Under-reporting portions and snacks
- Not using a food scale for accuracy
- Counting exercise calories burned
- Not recalculating TDEE and targets as your weight changes
- Giving up because tracking seems tedious at first
Be honest, diligent, and patient with yourself when calorie counting. Correcting mistakes takes practice but leads to diet mastery.
Apps and trackers
Here are some popular calorie and macro tracking apps and devices:
- MyFitnessPal: Huge database, popular app for logging.
- LoseIt: Easy-to-use app with barcode scanner.
- Chronometer: Tracks micronutrients as well.
- Fitbit: Integrates exercise and food tracking.
- MyNetDiary: Food diary app with recipes and challenges.
- MacroFactor: Personalized macros and calories.
- Food scale: Essential for portion accuracy.
There are many options, so experiment to find the right fit for your needs and preferences when tracking intake.
Takeaways
Counting calories is not mandatory but can amplify the weight loss effects of a low-carb diet. Consider the pros and cons to decide if calorie tracking fits your goals and lifestyle.
Focus on accuracy, consistency, and sustainability in your tracking approach. Apps and food scales help make calorie and macro counting more manageable.
Adjust your calorie target based on your rate of weight loss. Be prepared to modify your intake over time as your body and needs change.
Consult your healthcare provider to ensure adequate calories and nutrients for your individual needs.
Conclusion
Calorie counting is a helpful tool for some people but not an absolute requirement on a low-carb diet. Tracking quantifiable intake data can enhance fat loss results and help troubleshoot plateaus when weight loss stalls. But it also takes more time and effort. Decide what works best for your goals, preferences and lifestyle needs. Focus on accuracy and consistency with your chosen tracking approach for optimal success.
