However Not Everyone Agrees That Too Much Protein Can Prevent Ketosis
It looks like a lot more research needs to be done before we know for sure
- We havent found any solid evidence to support the idea that excess protein is turned into glucose. More experiments are needed to confirm that this still holds true in keto dieters.
- The key = less than 20 grams of carbs per day. The lesson = high protein intake doesnt erode glucose control or kill ketones in the context of carbohydrate-restriction.
Bottom Line: There isnt conclusive evidence that protein can prevent ketosis. So, our recommendation for Keto is to decrease your net carb intake first and then if youre not getting the results youre expecting, then look into your protein intake.
Protein Provides Fewer Calories Than Fat
Your body needs to use more energy to burn protein than to burn fat.
For example, when you eat a 100-calorie serving of grass-fed beef, your body can only store 75% of it as calories because it requires 25% of calories to burn it and use it as fuel. Conversely, when you consume fat, you are storing up to 98% of it as calories.
This means youre storing almost all of the calories from fat, whereas youll store less from protein since you use up some of the calories to burn it.
Bacon & Egg Baked Avos
These little beauties are the perfect combination of fat and protein to provide you with sufficient fuel to keep you going in between meals.
The nutritional value will vary depending on what type of meat you use and the size of your avocado/egg. Each stuffed half avo contains approximately:
Nutrition per serving kcal: 254, Protein: 8g, Carbs: 8g, Fat: 21g
Heres what ingredients youll need for 2 ½ avos:
- 1 large avocado
- Some chives to snip on top
Super simple to make, heres the method:
Tip: You can use any meat you like for this recipe pancetta, bacon, ham, chicken whatever takes your fancy! You only need 1 tbsp meat per half avocado, so dont fret too much about the fattiness of the meat.
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The low-carb approach can boost your ketone levels and help you enter nutritional ketosis, which is a metabolic state in which you burn fat for energy instead of glucose.
This is the defining difference between the ketogenic diet and Atkins or other low-carb diets, which reduce some carbs and dont try to put you in ketosis.
While controlling carb intake is essential on keto, so too is monitoring protein intake.
On keto, youll consume adequate amounts of protein never less than you need. This macro is one of the most challenging to nail down when starting keto due to all the conflicting information about it.
Protein is a building block of life and a necessary component of any diet. Its crucial for:
- Healthy brain function
- Cutting body fat
These benefits promote longevity, prevent injuries, and boost your metabolism.
Unfortunately, a lot of ketogenic dieters are worried that overeating protein might kick them out of ketosis.
Many low-carb, high-fat advocates believe excess protein can turn into sugar in your bloodstream through a process called gluconeogenesis and knock down your ketone levels. But as youll find out, this is only a myth.
High Protein Ketogenic Diet Explained
Published: Oct 7, 2020 by Clean Keto Lifestyle · This post may contain affiliate links
When researching the Ketogenic Diet you may have stumbled upon the High Protein Ketogenic Diet . Once someone hears about this form of keto there are always lots of questions around what the difference is and how it compares to Standard Keto. We hear your questions and have answered them all for you with this article, The High Protein Ketogenic Diet Explained.
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A Strict Keto Diet Is Used For Epilepsy Treatment
How It Works When people say theyre on the strict version of keto, theyre likely referring to the one thats been shown to help treat epilepsy. Sometimes called the therapeutic keto diet, this is the original version of keto, which was created in the 1920s to help treat seizures,according to a study published in Current Treatment Options in Neurology. Strict ketosis was traditionally for those using ketosis as part of treatment for who were nonresponsive to medication, Kizer says.
The original study found that sticking to the keto diet for one year led to improvements for 44 percent of study participants, with another 12 percent becoming seizure-free, per a study published in June 2016 in Practical Neurology.
This version of the diet allows for the lowest amount of carbs . According to the Practical Neurology study, 90 percent of daily calories come from fat, 6 percent from protein, and just 4 percent from carbs.
Who It’s Best For People who are trying the keto diet to treat epilepsy
Risks to Note The most common side effects among children who followed the diet were constipation, weight loss, and growth problems or anorexia, found the Practical Neurology study. The growth problems among children may be the result of limited protein intake, Spritzler says.
Unsurprisingly, this strict version of keto also seems to be the toughest one to stick to: Research shows that the modified versions of the diet have lower drop-out rates.
What Can You Eat And What Can’t You Eat On Hpkd
On a HPKD, you still eat the same types of foods that you would on a standard keto diet:
- Healthy Fats: Olive oil, coconut oil, MCT oil, avocados, butter, ghee, tallow, etc.
- Quality Protein: beef, poultry, pork, seafood, nuts, seeds
- Non-Starchy Veggies: leafy greens, cucumbers, broccoli, asparagus, onions, tomatoes, zucchini.
The key is just upping your protein intake to 120 grams each day .
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Choosing Keto Friendly Protein Sources
While there are many plant-based keto friendly protein sources, were going to focus on animal products in the guide. Know that foods like nuts and seeds do contain protein, but also tend to have higher carbs than animal sources of protein.
Not all protein is created equal for keto. By that, we mean some cuts of meat will tend to be more keto friendly than others . Below well outline the best cuts of meat to include on a keto diet. Whenever possible, we recommend choosing meat from local, and sustainable sources. All Ketolibriyum poultry and beef is sourced from local farms that do not use antibiotics or hormones in producing their meat. We also try to source local pork as much as possible.
A note on eggs: Eggs are an amazing source of keto friendly protein! Eating four eggs per day would get you between 20-25 grams of protein.
Sample Recipe: Coconut Cacao Fat Bomb
Makes 9 Servings
- Bottom layer: ½ cup melted cacao butter, 2 Tbsp. cacao powder, ½ tsp. vanilla extract, 1 Tbsp. coconut butter
- Middle layer: Coconut butter or nut butter of choice
- Top layer: ½ cup melted cacao butter, ½ tsp. vanilla extract, 1 Tbsp. coconut butter
Per Serving: 345 calories, 1.5 net carbs, 37 g fat, 1.5 g protein
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Get Your Fill Of Protein
Its the building block of Dr. Westmans plan, but theres no need to aim for a specific number of grams of protein every day. Just make protein especially beef, pork, lamb, bison, venison, chicken, turkey, duck, eggs, fish, and shellfish the focus every time you eat and stop eating when youre comfortably full but not stuffed.
Can You Eat Too Much Fat On Keto
To answer this question. Yes.
You are more likely to overeat fat on a ketogenic diet than protein or carbohydrates . And guess what eating too much fat will lead to?
Best-case scenario, youre still seeing progress and eating too much fat leads to slow weight loss. At the very worst, well, you might see your weight creeping in the wrong direction.
So even if you keep insulin low by limiting your carbohydrates , but youre overeating fat and protein, you can gain weight.
In 2018 alone I purposely gained 30 pounds eating between 0 and 20 grams of carbohydrates per day. Purposely in the sense that my main goal was to put on muscle by combining a keto diet and bodybuilding.
So, there are still certain circumstances where you may look to eat more fat on your keto diet, lets go over that, shall we?
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Keto Isnt Without Its Drawbacks Health
But not everyones a fan. For most people, going keto means jumping on the diet-of-the-moment bandwagon, says Jackie Newgent, RDN, a culinary nutritionist in New York City and the author of The All-Natural Diabetes Cookbook. For most, its a fad diet that will offer temporary results. That runs counter to Newgents usual advice to find an eating plan you can follow for a lifetime. She also worries that reducing carbs as much as the original keto diet calls for will cut out nutrient-rich foods, like whole grains, certain veggies, and fruits.
How Do Vegetarians Get Protein On Keto
We know that this is a question that the majority of you may have. Having your daily protein intake is still possible when you are on a keto diet and when you are vegetarian, having your daily protein intake is still possible. Include these foods in your intake in order to fulfill your protein consumption.
- Seeds and nuts
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How Does The Keto Diet Work
Its a partial fast. Typically after you eat carbs, your blood sugar goes up, and that sugar powers the bodys cells. But when you dont eat carbs for a while, your blood sugar runs dry, and the liver begins using stored body fat for fuel. Its like a back-up system for your body. This process is called ketosis.
Because the keto diet is not a full fast, your body still has an alternative source of energy, and you can maintain lean muscle mass.
Keto Protein Sources To Add To Your Diet
As the macronutrient famed for its ability to build lean muscle mass, protein is probably the most important part of a meal. Its the stuff DNA is made of, the building blocks of life, and without it, we would literally crumble into dust. Not all protein sources are created equal though, so lets discuss the top 5 protein sources to enjoy on a keto diet.
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How Much Protein Is Optimal On Keto
Eating too little protein can mean you lose too much muscle when you lose weight. But eating too much could cause your body to turn that excess protein into glucose and thereby knock you out of ketosis.
Theres not a general consensus on this issue
But below are some good guidelines to follow when determining how much total daily protein you need on Keto.
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Why Protein Matters On Keto
The reason for keeping protein intake moderate on a keto diet: Too much can actually mess with your ability to burn fat.
If you eat more protein than the body needs, your body can turn its amino acids into glucose , says Hultin.
In this process, called gluconeogenesis, the body produces glucose using non-carb sources, explains integrative nutrition health coach Karissa Long, C.H.C. Why? Because glucose is easier for your body to access for fuel than fats, it opts to make and use glucose whenever possibleeven if it has to use protein instead of carbs to do so.
Thus, if you consume excess protein, your body will use those amino acids to produce glucose before starting to break down fat into ketones. The result: You get stuck in sugar-burning mode and cant shift into ketosis.
The Ideal Protein Intake On Keto:
The absolute minimum recommended intake is 0.6 g of protein per kilogram of body weight per day , determined by the British Nutrition Foundation. However, the standard RDA in the US is set at 0.8 g/kg .
If you’re an active individual or looking to lose weight, aiming higher will likely be beneficial.
A meta-analysis found that 1.6g of protein per kg of body weight per day is the upper limit after which no further benefits for lean muscle mass or strength development are seen . With that in mind, wed recommend shooting close to this higher end value.
That means if you currently weigh 150 lbs / 68 kg, youd look to consume around the region of 110g protein per day.
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Protein On Keto: The Bottom Line
- Protein is super important for a whole host of bodily processes beyond muscle growth and repair.
- Eating too much protein on Keto is largely a myth – gluconeogenesis leads to a small increase in glucose production, but we need that to survive.
- If you are generally active and not in a calorie deficit, you may want to shoot for 1.6 g/kg body weight per day, and prioritize protein on Keto with healthy sources.
- If you are aiming for weight loss and you currently consume a caloric deficit, a higher protein intake of 2.4 to 3 g/kg per day may be beneficial.
- Leaner individuals with resistance training experience should shoot for the higher end of this range , while people with less exercise experience and a higher body fat percentage should aim for closer to lower end .
Why Do Some People Not Fully Succeed On Low Carb
When I examined it closely, I began to see a common pattern: they were overeating fat and under-eating protein and nutrients.
Sure, they were now keeping their carbs very low, but they were filling up on fat bombs, buttered coffee, bacon, heavy cream, high-fat cheese and other foods that were high in fat and low in protein and nutrients.
Initially, they would lose 20 pounds or so. But then they would stall.
They would still have lots of weight to lose. They would still have unhealthy visceral fat and their body fat percentage would still be too high. Their lab tests and health markers like fasting blood sugar or blood pressure, while perhaps better than before, would still be outside the normal range.
The problem really struck me when I had a few patients who decided to do a zero-carb diet. These patients went fully carnivore and cut out carbs completely. A few who had obesity and diabetes began to eat only very fatty meat and animal products like bacon, sausage, pork shoulder, prime rib, cheese, and heavy cream.
If carbs were the only problem for obesity and diabetes then cutting out all carbs should have improved their health status. But it didnt. Their weight got worse their diabetes got worse.2
Thats when I realized that too much non-nutritive, empty energy, whether it is from carbs or fat, is unhealthy for anyone whose body does not use that energy up or have the place to store it.
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Dark Chocolate And Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.
In fact, cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries .
Dark chocolate contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy .
Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, its important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more, and eat in moderation.
One ounce of unsweetened chocolate has 3 grams of net carbs (
Clean Keto Calls For Eating Organic Versions Of Foods
How It Works Swinging in the opposite direction of the dirty keto approach is, naturally, clean keto. But its not a full 180, because you can still focus on convenience, says Raymore, Missouri-based Randy Evans, RD, consultant for Fresh n Lean, a meal delivery service specializing in keto foods. You also will still stick to the same macronutrient distribution as standard keto. The difference is that clean keto is based on sourcing the healthiest versions of foods. That means youll look for terms like organic, grass-fed, pasture raised, and cold-pressed. Youll also lean heavily towards whole plant foods, Evans says.
Who It’s Best For This approach is for those who focus on food quality just as much as they do on macro tracking. Also, clean keto may involve more financial investment, since grass-fed meats and cold-pressed extra-virgin olive oil tend to be pricier than lower-quality options, especially those packaged for convenience.
Risks to Note Focusing on the healthiest possible foods and bringing in a fridge-load worth of plants in the process doesnt include many cautionary notes, according to Evans. That said, because plant foods still contain carbs, youll need to keep your macros in mind. If you can, this can be a relatively healthier way to do the fad diet.
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