Keto Calories: How much calories are allowed in Ketogenic Diet?

Keto Calories

Being healthy is essential for the well-being of a human. It enables you to live a more active and nourishing life. Nowadays, the most common way for maintaining your health status, people tend towards a well-balanced diet plan, not the one where you have to starve yourself. A Keto diet plan is one of them. In this article, we will learn about keto calories.

The Keto diet is a famous health trend that people follow for weight loss and other health problems. It is a diet plan which mainly focuses on your eating pattern rather than physical exercise; it changes it from a high-carb to low-carb diet, which causes a decrease in insulin level, resulting in weight loss. The ketogenic diet is a very healthy option for you if you want to do more clean eating.

What is a ketogenic diet?

The keto is a diet plan containing low-carb and high-fat food content with protein in moderation. Only 5 to 10% of carbohydrates are allowed on this diet which results in ketosis. Ketosis is a metabolic process that burns fats for energy production as carbs are not enough for this purpose. This results in weight loss and maintained blood sugar levels in the body.

A ketogenic diet contains a fat percentage of 65% to 70%, protein percentage of 15% to 20%, and carb percentage of 5% to 10% in each meal content. This diet plan is suitable for both men and women, with a time duration between months to years, depending upon your fitness goal.

What is a calorie?

C:\Users\Dell\Downloads\delicious-grilled-meat-steak-with-fresh-vegetable (1).jpg  A calorie is a unit of energy; it is the amount of heat produced in your body with food intake. It gives you the power to perform various life tasks such as jumping, walking, maintaining body temperature, and even breathing. The standard unit of calories is Kilocalorie (Kcal). Your calorie intake should be equal to your body’s activities. Otherwise, it can result in weakness and fatigue.

Each macronutrient that we consume daily contains a certain number of calories:

  • Fat: 9-kilo calories per gram
  • Carbohydrates: 4-kilo calorie per gram
  • Protein: 4-kilo calorie per gram

A Ketogenic Diet and Calories Correlation

there are certain foods that can spike up cortisol and insulin. This will not only stop the ketosis process but also stop your weight loss goal. If you consume a large amount of protein especially lean protein then it would be hard for you to continue keto. The same is the case with carbs, that’s why the keto diet principle is low carbs and moderate proteins.

To remain in ketosis you must consume ketogenic dens calories foods that are full in nutrients, consume calories as the ketogenic diet has suggested, not just empty calories such as carbs, when you consume fat not all its calories will turn into energy there are other processes the body will be using the fat for, not to mention that fats don’t spike insulin because its burly has an effect on insulin, so instead of counting calories every single day you can do that in a week to follow up with your body caloric needs but while you’re consuming the keto diet food most probably you will not overeat so follow the below points and you good to go.

  1. Low Carb Calories
  2. Moderate Protein Calories
  3. High Fat Calories

Calorie count, but there is no need to count them

Counting every calorie you consume on a keto diet is impossible and impractical. Moreover, it will stress you out. The consumption of macronutrients in a keto diet usually presents in percentage ratios than a number. The dietitians say that there is no need to count the calories. The only thing that matters is that how those calories affect your body.

Should You Count Calories on a Keto Diet?

No, you should not count calories on a keto diet. Firstly, there is no need for it, and the only thing you should consider is that you are consuming low-carb food with fewer calories.

You need to be precise with your overall calorie intake rather than counting every single one.

Insulin Theory of Obesity:


The insulin theory of obesity defines that higher carbohydrate intake increases insulin secretion, which is the primary cause of obesity. That’s why it is considered that high-carb diets are unhealthy than low-carb diets. This is because when the insulin levels of the human body are high, they will not let the fat burn instead cause fat storage.

When the body gets adapted to such high blood sugar levels, the organs remain in starvation, even if you have a meal. Then you develop a habit of overeating, which ultimately results in obesity and stubborn fat.

This is the theory around which low-carb diet plans such as keto formulates. Their primary aim is to lower your carb intake to just 5% to 10%, which stimulates ketosis, the burning of fat in the human body, and results in weight loss and balanced insulin levels.

Keto-Friendly Food List

The foods to eat on a keto diet are:

  • Fatty fish: salmon, tuna, trout, .
  • Vegetables; low-carb such as kale, spinach, tomatoes, avocado, peppers, onions, .
  • Eggs: Whole eggs which are rich in omega-3
  • Fruits: berries
  • Seeds and nuts; chia seed, basil seed, almond, flaxseed, walnut, .
  • Condiments; herbs, salt, spices, pepper
  • Sauces: yellow organic mustard, guacamole, hummus, salsa, pesto
  • Oils: coconut oil, olive oil, avocado oil
  • Drinks: herbal tea, water, electrolytes infused water, veggie smoothies

Keto Non-friendly Food List

The foods to avoid on a ketogenic diet are:

  • Processed foods; canned vegetables, refined sugar.
  • Sugary food products: cakes, candies, ice cream.
  • Starchy grains and cereals; grains and cereals such as rice, wheat, flour.
  • Legumes: lentils, chickpeas, peas, kidney beans.
  • Sugarfree products: sugar-free cakes, candies, sodas as they contain artificial sweeteners.
  • Fruits: sugary fruits such as mango, banana, apple, pomegranate.
  • Drinks: soda drinks, milkshakes, milk tea and coffee, sugary smoothies and juices.
  • Starchy vegetables: tubers and root vegetables such as sweet potato, carrot, potato, and butternut squash, .
  • Sauces: mayonnaise, barbecue sauce, khup, and sugary dressings.

1 Week Keto Diet Plan:

Following is a sample menu of a ketogenic diet for one week:


  • Breakfast: an almond milk chia pudding topped with berries and coconut flakes.
  • Lunch: shrimp salad with avocado and tomatoes
  • Dinner: grilled chicken wings topped with parmesan cheese and vegetable salad


  • Breakfast: whole milk yogurt topped with berries, cocoa powder, and peanut butter. There should be no added sugars in it.
  • Lunch: ground beef lettuce wraps with vegetables and pesto sauce
  • Dinner: cauliflower rice with vegetables


  • Breakfast: egg muffins with spinach and tomatoes.
  • Lunch: grilled chicken steak with side vegetables
  • Dinner: salmon with stir-fry asparagus salad


  • Breakfast: egg omelet with vegetables and spices
  • Lunch: vegetables stick such as cucumber, celery with salsa and guacamole dip, and a handful of mixed nuts.
  • Dinner: stuffed chicken with cream cheese and pesto sauce and with zucchini noodles


  • Breakfast: pancakes made up of cream cheese and topped with berries and stir-fry mushrooms
  • Lunch: zucchini noodle salad with pesto sauce
  • Dinner: fish steak with pine nuts and spinach, cooked in coconut oil


  • Breakfast: scrambled eggs with mushrooms
  • Lunch: chicken and veggie salad topped with sesame oil.
  • Dinner: butternut squash spaghetti with meatballs


  • Breakfast: boiled egg salad with vegetables
  • Lunch: almond milk, kale, cocoa powder, peanut butter, and stevia sweetener milkshake
  • Dinner: a taco with cheese shells filled with veggies and pesto sauce

Snack’s list:

In a single day, you can consume two snacks from the following list:

  • Cheese slice
  • Celery sticks with guacamole
  • Beef jerky
  • Strawberries topped with cottage cheese
  • Greek yogurt mixed with nuts
  • Hard-boiled eggs
  • Sliced olives
  • Handful of nuts
  • 90% dark chocolate

Benefits, Side Effects, and Risks of a Ketogenic Diet:


Keto diet provides you with a lot of health benefits such as;

Weight loss:

A ketogenic diet helps you lose weight by burning stubborn fat. In addition, it stimulates the ketosis process, which uses the stored fat as energy fuel.

Maintained insulin levels:


If you have high insulin levels, then this diet is very beneficial for you. This diet is deficient in carbs which balances out the intensive blood sugar levels.

Prevent life-threatening diseases:

keto diet provides you with healthy fats, antioxidants, various essential vitamins, minerals. Also, it restricts the intake of processed and refined foods that prevent you from diseases such as diabetes, cancer.

Evaluated mood and better energy:

Some studies have shown that it provides more energy and enhanced mood when you consume a high-fat content diet. However, as with high-carb diets, we usually feel less energized and lazy.

Side effects

The side effect of keto usually happens initially, as your body is adapting to the change. They typically last for only 3 to 5 days, as they are very minimal. The side effects are keto flu, nausea, disturbed sleep cycle. You can quickly cure these by consuming enough electrolytic water and managing everything correctly, including your sleep and diet cycle.


The argument of keto and calories is very much out there. However, the actual reality is that calorie count is essential in a keto diet but not entirely. There are many layers to it than just knowing the exact number of calories of the food you consume. Keto and calories do correlate as you need to finish only low-caloric foods and avoid the ones with high-caloric numbers. But other factors determine the overall diet plan, such as hormone regulation, portion control.

Founder, Certified Ketogenic Diet and Ketosis Health Coach.

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