In this article, we will talk about Dr. Eric Westman’s take in terms of how many calories, proteins, and carbs a person should consume on a keto diet, do calorie count really matters so go on and read it out.
What Dr. Eric Westman Has To Say:
Dr. Eric Westman is the Director at Duke Keto Medicine Clinic, the Founder of Adapt Your Life, and an Associate Professor Of Medicine at Duke University.
Dr. Eric Westman is an Associate Professor of Medicine at Duke University. He is Board Certified in Obesity Medicine and Internal Medicine and founded the Duke Keto Medicine Clinic with Dr. William S. Yancy Jr. in 2006 post 8 years of clinical research regarding low carbohydrate ketogenic diets.
Dr. Westman is a Past-President and Master’s Fellow of the Obesity Medicine Association and Fellow of The Obesity Society.
He is a proofreader of the textbook: Obesity: Evaluation & Treatment Essentials, and author of the New York Times Bestseller The New Atkins for a New You, Cholesterol Clarity, and Keto Clarity. Also, he is the co-founder of Adapt Your Life, an education and product company based on low carbohydrate concepts.
He is the course coordinator for MED415c, a Fourth-Year Medical Student Elective on the Medical Management of Obesity, and a faculty member of the Duke Clinical Research Training Program.
Dr. Eric Westman’s take on how many calories on keto one should consume
you know, whether calories matter on a ketogenic diet or any dietary regime for that matter. Yes. Calories matter. They do. Okay. But to me, it’s not something you count on a low-carb diet. The calorie intake for most people goes down automatically.
Some people gain weight when they are not consuming enough calories
So if you start the keto diet and you’d log in all of your calories, you’ll find that you’re going to be. Between thousand and 1500 calories per day without limiting them. So, because your body fat is providing 500 calories a day, you’re not consuming the calories. So yes, calories matter. And that’s why some people can gain weight on a keto diet.
They’re drinking too much butter or either drinking too many oils. And. you mix up the cream and the coffee or tea, but then you have 10 servings of the tea for the day. So. calories matter that the hoopla all about calories don’t matter and all that, um, it’s kind of died down. No one really talks about that much because it’s pretty clear that you don’t have to count them.
Calories Do Matter
And that was the main point. It’s kind of a play on words. Calories don’t count. No, you don’t count calories. Calories Do matter. Sorry about that. Your calories come into play. I don’t know if, your followers eat a lot of nuts. You have to be very careful, very careful with nuts because it’s very easy unless you’re, you know, breaking open the nut itself, it’s easy to over-consume them.
Dr. Eric mentions that calories do matter. You have to be very careful and don’t overconsume the food.
Dr. Eric Westman’s perspective on how much carbs you should take while on keto
Yes. the carb limit for a keto diet is different for different people.
According to my perspective, Someone comes to me and wants the diet to work the first time. Every time. They, sometimes wait six months to come to see me. If I gave a them 50% chance of putting them in ketosis, I would have unhappy clients, and unhappy patients if I want it to work every time.
So the lower you go on the ketones, the more percentage of people that will be in ketosis. So, it starts at about 75 grams of carbs, total carbs per day, 75. This is much lower than the typical diets, which have hundreds of grams. But if you’re young, you’re active, you run for pleasure or cycle, then, you might be in ketosis at 75 and then a more percentage of people at 50.
Well, you’ll be in ketosis and 30, even more, but then at 20 grams and 20 is the limit because we want you to have some vegetables, but I’ve been pretty confident that even someone with diabetes, high blood pressure, all of these other metabolic issues, they will be in ketosis. At 20 gram level.
That’s why I start everyone at 20 total grams per day or less. And right. It works for everyone because people started and then if people want, I can help them increase the carbs a little bit, but remember not over 50 or some.
how does one get knocked out of ketosis?
And for some people it’s very fragile, meaning, just one meal. 50 grams of carbs can knock you out of ketosis for a week, one week. So these are the people who’ve had a weight problem, all of their life. They have to be very strict.
Dr. Eric Westman gives some great insights on how a person should take his carbs on a daily basis. He says the carb limit varies from person to person.
Dr. Eric Westman’s take on how much Protein you should take while on keto
Yeah. So you’re not having protein shakes., I met someone recently, all was eating was weighed protein shakes.
This is not good. That’s not the key though. Okay. I mean, it’s a version that’s not healthy, because yes, you can get into ketosis by doing that, but that’s not how we teach it. So it’s very rare to eat too much protein to kick yourself out of ketosis. You can look at the experience of there being a subgroup of people who just eat carnivores now, and there are more and more people monitoring and doing that. And they’re pretty much just eating protein. In fact, I think it’s possible, but it’s not common.
Dr. Westman recommends taking an adequate amount of protein and monitoring your intake regularly. There is no need to eat too much protein on a keto diet.