How To Get Protein On Keto Diet

What Are Keto Sticks And Strips

Keto Guide – How to get MORE protein in your KETO diet.

Keto strips and sticks are useful tools in helping you figure out whether youre in ketosis or not. There are three common ways to achieve this objective:59

Blood ketone meter This is the most accurate tool, but is generally expensive

Urine stick It will provide a Yes/No answer to whether youre in ketosis or not, but it will not provide a measurement of your current ketones

Breath ketone meter This is more accurate than a urine stick, but the accuracy of results can vary60

Blood ketone strips are considered the best testing tool, but they can be financially exhausting in the long run. To help minimize costs, you can check for ketones every few days instead of daily.

Frequently Asked Questions About The Ketogenic Diet

Q: Is the ketogenic diet healthy?

A: As numerous studies have indicated, the ketogenic diet may potentially benefit your health in numerous ways. However, long-term ketosis may have unwarranted negative effects on your health, so its better to cycle out of ketosis once in a while for safety reasons.

Q: How do I go into nutritional ketosis?

A: To enter into a state of nutritional ketosis, take a look at what youre currently eating and remove any unhealthy items such as sugary drinks and processed foods. The next step is to consume whole, organic foods that are high in healthy fats, have moderate protein and only minimal carbohydrates.

Q: How long does it take to get into ketosis?

A: Each person reacts differently to a ketogenic diet. You may experience a few side effects in the first seven to 30 days, such as constipation, fatigue and urination. But once your body normalizes, you will start feeling the benefits.

Q: How many carbs can I consume to be in a state of ketosis?

A: Its generally recommended that only 5% of your daily diet is allocated to carbohydrates because if you consume more than that, your body gets thrown off ketosis. However, this is only for SKD, or the standard ketogenic diet. If youre an athlete or a bodybuilder, you can consume more carbs without affecting ketosis by following a targeted ketogenic diet or a cyclic ketogenic diet .

Q: How long does it take before ketosis shows results?

Q: What is the keto flu?

Q: Why am I not losing weight on keto?

What About Resistance Training And The Keto Diet

A more recent paper looked at the efficacy of ketogenic diet on body composition during resistance training in trained men.

Researchers found that over an eight-week period, participants were able to lose body fat with no loss of muscle mass. This was achieved while consuming a Keto diet at a calorie surplus and ingesting 2 g protein per kg of body weight .

Based on this and previous studies, anywhere between 1.6-3 g/kg would likely be sufficient for the most active individuals amongst you.

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How Do I Eat All Of The Fat That The Keto Calculator Recommends

When you are first starting the keto diet, eating so much fat may seem like a daunting task.

How are you supposed to consume all of that fat and enjoy it at the same time? By knowing what keto-friendly options are available to you.

Here are some high-fat keto foods that you can eat to meet your fat needs:

  • Fatty Fish

For more high fat and/or high protein keto meal and snack ideas, check out our keto recipes.

Why Whey Isolate Protein Powder

How Much Protein Should You Eat To Stay in Ketosis

Whey isolate is processed differently than whey concentrate, which results in the isolate containing more protein and less other stuff per serving.

If youre trying to minimize any discomfort from lactose and spare every carbohydrate possible, stick to a whey isolate powder.

Whey isolate may be a little more expensive, but with as many different choices there are today, prices have come down quite a bit.

Whey is used more than any other protein powder due to the rich amino acid profile, especially leucine, which is important for stimulating muscle protein synthesis. 12

Here are two of my favorite whey isolates:

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The Best Keto Diet Foods To Eat

When it comes to the core of an actual ketogenic diet, remember that you need to consume only moderate amounts of protein, or about one-half gram per pound of lean body mass, each day. In addition, carbohydrates must be minimized and high-quality fats increased to serve as your new fuel source.

To ease yourself into a ketogenic diet meal plan, I recommend adding C8 medium-chain triglyceride oil into your food. Its typically more expensive than other types of MCT oil, but I prefer it because it converts into ketones more effectively.

You can start with 1 teaspoon per day, then gradually increase your consumption to 2 to 3 tablespoons. If your stomach does not agree with MCT oil, you can try MCT powder, which is easier on your stomach. From there, you can start adding more healthy fats to your diet using the keto food list below:

Fats As mentioned earlier, the bulk of your daily calorie consumption should come from healthy fats. This will help your body switch from burning sugar to fat for energy in the long run because youre removing the majority of carbohydrates from your system. To get you started on the right path, you can refer to the table below:

Coconut oil

Cloves

Why Do You Need My Body Fat Percentage

Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, were able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Eating too little or too much protein on a ketogenic diet can lead to dangerous or unwanted results.

DEXA scans are proven to be the most accurate measurement of body fat. Theyre commonly available at gyms and some doctor offices when requested. If you dont have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage.

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Do I Need More Protein If I Train Really Hard

While protein intake is important to fuel muscle growth and repair, research suggests that you don’t need to go crazy.

A study in the 80s followed elite bodybuilders who trained 90 mins a day, 6 days a week. When it came to benefiting body composition, the upper limit of protein intake was 0.75 g/lb . In fact, its well documented that more advanced trainees may require less protein than novice athletes .

Its important to note that this figure of 1.65 g/kg would be the upper limit for muscle gains if you are in a caloric balance .

However, as we touched on earlier, if youre consuming a caloric deficit and looking to lose weight, you may benefit from a higher protein intake to help preserve or build lean muscle mass – upwards of 2.4 to 3 g/kg per day .

Is Whey Protein Keto Friendly

How Much Protein Is OK On A Keto Diet

Since most people are familiar with whey protein, and its the type you most see on the shelves, people will wonder if whey protein is keto-friendly.

Is whey protein keto-friendly? 100% whey protein is keto-friendly.

Make sure to take notice of the 100%, thats because some whey protein powders can come in the form of meal replacement shakes, like Soylent, or filled with added sugars.

When choosing a whey protein powder, you must look at the nutrition label and make sure youre purchasing a whey protein that is strictly whey protein, which includes:

  • Whey protein concentrate
  • Whey protein isolate
  • Whey protein hydrolysate

Here are few of my favorite whey-based protein shakes based on price, flavor, and 3rd party lab tested for quality:

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Health Benefits Of The Keto Diet

If there are so many side effects, does it make any sense to start a keto diet? The answer is simple: yes! The ketogenic diet has multiple health benefits that are not necessarily associated with weight loss.

First of all, eating a lot of fats means that it’s easier for you to feel full. You don’t need to starve yourself to lose weight!

Another benefit of the keto diet is that you’ll probably watch closer your fat intake. As a consequence, you’re likely to improve your cholesterol levels, as you’ll be picking unsaturated fats over trans or saturated fats.

What is more, this diet is recommended if you have type 2 diabetes, as it lowers blood sugar and insulin levels. In this case, though, make sure to consult your dietitian before you start a keto diet!

Foods To Avoid On The Ketogenic Diet

Naturally, incorporating the foods listed above into your diet is not enough. You also need to make sure to cut down your carb intake. No more bread or pasta! You should steer clear of the following:

  • Bread – that’s a big no-no unless you find one based on almond flour or coconut flour
  • Grains and starch, including pasta, rice, and cereal
  • Fruit – all except for little portions of berries
  • Sugary snacks including soda, cakes, candy, and ice cream
  • Beans such as chickpeas or lentils
  • Vegetables – all except the ones listed in the previous section
  • Alcohol, as it usually contains a high percentage of carbs.

While you shouldn’t consume any sugar, you can substitute it with stevia or artificial sweeteners. You can also drink no-sugar drinks such as Coke Zero.

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Spinach A Great Source Of Protein

A simple solution when it comes to getting enough protein as a keto vegetarian is to include more spinach into your diet.

If youve been using iceberg lettuce for your salads and the like, switch to raw spinach. Spinach is chock full of great nutrients, where iceberg lettuce barely has any.

This leafy green comes in at about 3g of protein per 100g and only 1g of net carbs.

So not only is it a great source of protein it is also low in carbs, making it a wonderful choice for vegetarians wanting to do keto.

Unsweetened Coffee And Tea

Keto diet ideal fat to protein ratio  Health News

Coffee and tea are healthy, carb-free drinks.

They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood .

Whats more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee intake have the lowest risk for developing diabetes .

Adding heavy cream to coffee or tea is fine but stay away from light coffee and tea lattes. These are typically made with nonfat milk and contain high carb flavorings.

Summary

Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk for diabetes.

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Potential Risks Of A Keto Diet

Does eating a keto diet pose any health risks? Although research on long-term health effects is needed, the evidence to date suggests that keto diets providing adequate nutrition are unlikely to cause harm.24

It is true that some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.25

However, its important to note that these effects have mainly occurred in people who were eating an extremely high-fat, low-protein keto diet for epilepsy. The classic ketogenic diet for epilepsy is designed to maximize ketone levels in order to control seizures. It is far higher in fat and lower in protein than the keto diet we recommend for weight loss, blood sugar control, and other health benefits.

In some cases, elevations in LDL cholesterol and particles have occurred in people who eat keto or low-carb diets with less fat and more protein than the classic ketogenic diet.26

However, individuals with diabetes or insulin resistance often respond to low-carb eating with improved lipid markers overall, as discussed earlier.

If your LDL increases after starting a keto or low-carb diet, please read our guide on how to lower LDL cholesterol.

Healthy Ketogenic Snack Options

Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.

Because the ketogenic diet is so filling, you may only need one or two snacks per day, depending on your activity level.

Here are some excellent, keto-friendly snack options:

  • Almonds and cheddar cheese
  • Greens with high-fat dressing and avocado
  • Keto smoothie made with coconut milk, cocoa and avocado
  • Avocado cocoa mousse

Though these keto snacks can maintain fullness between meals, they can also contribute to weight gain if youre snacking too much throughout the day.

Its important to eat the appropriate number of calories based on your activity level, weight loss goal, age and gender.

If youre unsure how many calories you should be eating, check out this article to learn how to calculate energy needs.

Summary

Keto-friendly snacks should be high in fat, moderate in protein and low in carbs. Increase your fiber intake by snacking on sliced, low-carb vegetables with a high-fat dipping sauce.

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What Are Ketogenic Diets

The ketogenic diet itself is a form of LCHF diet that is very low in carbohydrate, low-to-high in protein and moderate-to-high in fat. It is often termed a very low carbohydrate ketogenic diet . Keto diets are characterised by the expression of ketone bodies in the blood, breath, and urine. This expression of ketones is a functional nutritional ketosis and this nutritional ketosis is usually defined by levels of ketones in the blood of > 0.5 mmol/L.

How To Use This Free Keto Calculator

How Much Protein On Keto??? We Tested It!

You can use this keto macro calculator to plan your diet and achieve your ideal weight. The process of finding your personalized keto macros ratio is divided into four steps.

Step 1: provide information about yourself.

Your diet should be adjusted to your body’s needs. A teenager who plays in his school football team will have a different nutritional intake than his mother who has a 9-to-5 sedentary job. Our keto calculator takes into consideration the following factors:

  • Your sex – women typically have a lower calorie intake than men
  • Your height and weight – if you’re petite, you’ll need fewer calories than a tall, well-built sportsman
  • Your age – younger people need more energy from food
  • Your activity level – intuitively, the more physically active you are, the more energy you need.

Step 2: calculate the calorie intake required for sustaining your current weight.

Our keto macronutrients calculator is based on the Mifflin – St Jeor equation. It allows you to find your Basal Metabolic Rate – the amount of energy needed for your body to support its vital functions. This value is calculated according to two formulas – one for men and one for women:

BMR = kcal / day

BMR = kcal / day

After you calculate your BMR, you need to multiply it by a factor corresponding to your physical activity level:

  • Sedentary lifestyle : 1.2
  • Slightly active lifestyle : 1.4
  • Moderately active lifestyle : 1.6
  • Very active lifestyle : 1.75
  • Extra active lifestyle : 2.0
  • Professional athlete: 2.3

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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.

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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My Protein Is Higher Than My Fat Recommendation What Should I Do

You may notice that the percentage of grams of protein you have to eat is much higher and fat is a lot lower than the percentages that are typically recommended for keto. This can happen for two reasons:

  • You didnt convert grams to calories. You must convert the grams of fat and protein to calories and then calculate your macronutrient percentages. Calorie percentages, not gram percentages, are what the recommended keto percentages are based on. Usually, once you account for the fact that one gram of fat has five more calories than one gram of protein the calorie percentages will end up being what you expect from a typical keto diet.
  • Your goals and activity levels require you to eat more protein. Even after you convert grams to calories, you may find that your suggested protein intake is high and fat is a bit low for keto . This commonly happens for keto dieters who lift weights and wont impair your progress with the keto diet.
  • The only problem that high protein intake can cause, however, is lower levels of ketone production. If this is the case for you and you want to maintain a higher level of ketosis, then try decreasing your protein intake to the lower end of the recommended range or restricting carbs a bit more.

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