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Yeah, I understand it. And I know the general idea is to make it easier for your body to enter fat burning mode "ketosis" which iirc means that if you hit a calorie deficit (the goal of any diet) instead of feeling weak and hungry, you'll feel mostly normal. But I just don't buy it because even with this supposed biologic hack, I've seen plenty of people it hasn't worked for. Carbs and protein both have 4 calories per gram, fat has 8. When animals want to gain tons of weight, ex. hibernation or whales building blubber, they eat tons of fat.
Even the "bad" diets of the 90s didn't want to cut fat out, they just wanted to reduce it. But with keto, supposedly even just a few carbs will make your body seek energy there and not enter ketosis, so lots of people try to avoid literally any carbs at all, and if they don't lose weight, they blame it all on that one 100 calorie slice of wonder bread. It gives the diet a strange cult-like quality where you can almost always blame it not working on people not adhering to it strongly enough.
If it works for you, especially if you do it in a more sustainable way, who am I to tell you how to live your life. But for most people I've seen, it doesn't, so I'm still a skeptic.
That is not the goal of keto at all. People can choose to add calorie counting, but that's an additional step. Calories are a unit of thermal energy. It's how much energy is released when the food is burned (more technically, oxidized). The most basic way to measure this is to burn it in a way that directs the thermal energy to a container of water, where it's then pretty straightforward to measure the temperature change and do the math.
As a vague heuristic to measure the energy in food this is... Sometimes useful, sometimes not. What your body actually does is break down carbs into glucose, and things like protein, fat, and alcohol to ketones. Those eventually get broken down further into Adenosine triphosphate, or ATP, which is the basic fuel source your cells mostly use to do things. This is not the same as an oxidation reaction.
More importantly though, when you reduce caloric intake you risk some negative outcomes, which is where we start to mix between physiological and psychological. A lot is based on genetics: if you are lucky enough to have the right genes, you can reduce caloric input or increase caloric output and see weight loss results. Unfortunately, a lot of people like myself don't have such genes. Instead, when we reduce calories are bodies starts to use processed designed to survive famines- slowing the metabolism, reducing the amount of energy expended, storing as much energy as possible (as fat). If you stick to it long enough, you will lose weight eventually. The problem is that your body makes it harder to stick to it.
Hunger is one of the most basic, primal driving factors baked into the relationship between our body and mind. Caloric restriction can make people hungrier. It causes a lot of diets to fail. It also makes it hard to keep the weight off.
What keto does is gets your body used to treating fat as a source of energy to be used rather than stored for later. So I don't have to count my calories, I just make sure that what I'm eating has relatively few carbs. Personally, I prefer protein-heavy foods over fat-heavy, although some keto people would argue that doesn't count as strictly "keto" anymore. It's not because I'm a gymbro who needs protein, but because protein makes me feel full and satisfied. I don't have to count calories. I don't have to be hungry. I don't have to keep track of every little thing that I eat and think about whether I can afford to have a drink at the end of the night. Compared to caloric restriction (weight watchers), the minute-to-minute decisions are way easier and the day-to-day decisions go away.
It's not for everyone of course. The academic research, like with every other diet, is mixed. When you get off keto you'll probably gain some weight back. I'm sure there are some medical conditions that it makes worse. My wife happens to have a lot of issues that are improved by keto (epilepsy and PCOS. Kidney stones too, though the research on that is more mixed).
Isn't that still with the goal of consuming less energy? We can treat a calorie as some strange artefact, but burning is the best way to break all bonds and release energy, and water is a common substance that holds heat well. It's all basic thermodynamics. Any diet that works is some variation of eat less, move more. It isn't just you whose metabolism and hunger change with weight, it's everybody. And it goes both ways. If you start to gain weight, your metabolism speeds up. And the longer you've been at your current weight, the more your body resists change.
But regardless, whether it makes your body burn fat more easily so you don't stay hungry or whether it burns a different kind of energy, it's all an alleged trick to make calorie dense foods make you lose weight. I appreciate that it may work for you, but I've seen it not work enough that I wouldn't recommend it.
And final thoughts. Sometimes I might have to limit myself to stay healthy, but I really like not having to ever give anything up, just to have everything in moderation.