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Protein is the most satiating macronutrient it makes you feel fuller than fat or carbohydrates and its also the most thermogenic, meaning a high-protein diet speeds up your metabolism and helps you lose more weight.
In addition, protein helps you build and maintain muscle, which is especially important if youre trying to slim down. When youre dieting, you want to eat a large amount of protein to make sure you keep your muscle mass while losing fat.
Heres a list of 13 high-protein foods that are great for weight loss, along with nutrition facts and recipes so you can choose the best foods to help you lose fat.
Is The Keto Diet Healthy
Eating a ketogenic diet is safe if done correctly, but be sure to always consult your doctor, registered nutritionist or dietician. They can watch for potential nutrient deficiencies and health reactions. However, studies have shown that low-carbohydrate diets can help with appetite control and benefit individuals with specialized medical conditions. For example, the keto diet is often recommended in treating epileptic seizures.
Nutrition studies debate the long-term effects of low-carb diets, especially for individuals dealing with the liver, pancreas and gallbladder issues. A nutritionist or a dietitian can inform you of what to expect, like the potential for muscle loss and another side effect known as the keto flu.
What Foods Are The Best Sources Of Protein
Lean meats, fish and shellfish, eggs, dairy, and plant-based proteins like beans, nuts, and whole grains are some high protein foods for a bariatric diet.
These nutritious low-calorie foods work well in a 1000 calorie bariatric diet plan.
When you are eating 6 months after gastric bypass or gastric sleeve surgery, you will realize that you adapted to your new diet without problems.
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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 .
Greek Yoghurt And Nuts Smoothie
Another snacking option that can keep you full for longer can be a nut smoothie. Healthy nuts like almonds, walnuts and cashews are rich in fats and can be a perfect addition to your smoothie. In order to make the smoothie protein-rich you can add Greek yoghurt. This yoghurt is rich in protein and can help maintain your gut health.
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Hidden Carbs And Nutrition Labels
Going on a ketogenic diet can be very difficult in the very beginning. Knowing what to eat and what not to eat takes some time to get used to, so if you make some mistakes in the beginning dont be too hard on yourself. Its better to make a mistake and learn from it than to make a mistake and not realize it was in error.
Theres always going to be foods that are bad for us when it comes to eating. Some foods are particularly sneaky at hiding carbohydrates from us. Heres a small list of common items that sometimes have hidden carbs:
There are so many food items out there that contain hidden sugars and carbs. Always be careful about what youre purchasing and try to make as much from scratch as you can from home.
Greek Yogurt Plain 2% Milkfat
Snack on ½ cup of plain Greek yogurt, and youll get about 11 grams of protein thats easy to eat and easy on your wallet. Greek yogurt is strained to make it more concentrated, which means it provides more protein, ounce for ounce, than regular yogurt.
Its creamy. Its tangy. Its ready when you are. Just grab a spoon to eat it and expect about 3.5 grams of net carbs in a ½-cup serving.
Choose full-fat Greek yogurt for an even creamier experience. This will add a few calories and youll feel fuller, too. Or, go with non-fat for fewer calories with all the protein.
If you find Greek yogurt too sour, try its Icelandic cousin, skyr. Youll pay more, but it has a milder flavor. Or stir in a low-carb sweetener and flavoring like vanilla extract to sweeten things up.
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Extra Sharp Raw Cheddar Cheese Balls
Worried about a vegan-safe, keto-diet? Add this Extra Sharp Raw Cheddar Cheese Balls recipe by Somer McCowan to your daily mix. Based around two healthy fat-filled ingredients cashews and unrefined coconut oil these cheese balls pack a punch of flavor with tamari sauce , sun-dried tomatoes, dry sherry, apple cider vinegar, ground mustard, turmeric, and cayenne.
Source: Energizing Daily Tonic
This Energizing Daily Tonic recipe by Emily von Euw is a great way to infuse your morning with stimulating adaptogens including maca powder, ashwagandha powder, astragalus powder, mushroom blend powder, and raw cacao powder. Plus, this energizing drink includes coffee for a pick me up, vegan protein powder to fill your tummy, and brazil and pecan nuts for some added healthy fat! Make this 100 percent keto by going without the maple syrup or dates. Opt for low carb monk fruit sweetener instead!
Favorite Website For Clinical Trials
From the National Institutes of Health, this government website lists all the ongoing and completed trials involving the keto diet. Use it to stay up-to-date on the potential newest applications of keto, as well as trials that may be currently recruiting for participants in your area.
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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 .
What Is The High Protein Ketogenic Diet
A High Protein Ketogenic Diet is similar to the standard keto diet in terms of fat making up the majority of your daily macronutrient intake, but just like the name infers, this version on the keto diet requires eating a higher percentage of protein. Lets compare the macronutrients ratios:
- Standard Ketogenic Diet : 75% fat, 15-20% protein, 5-10% carbs
- High Protein Ketogenic Diet : 60-65% fat, 30% protein, 5-10% carb
As you can see, the daily amount of fat intake decreases, while protein increases . This form of diet works similar to the SKD when it comes to restricting carb intake as the daily percentage of carbs stay the same in both instances.
Eating a high-fat, low-carb diet such as this will stabilize your blood sugar levels and this stabilization will result in longer lasting energy and stabilize hunger hormones and cravings.
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Ground Beef Sliders And Meatballs
Sliders or a couple of meatballs are both snack-friendly ways to eat ground beef. With just 2 ounces , youll get about 10 grams of protein and no carbs at all.
For convenience, try grilling a batch of seasoned sliders and freezing them. Or, try a low-carb recipe from our hearty meatball collection, and freeze them right after cooking them. Now your snack is just a microwave-minute away from eating.
If you want fewer calories, buy a leaner blend. Youll pay a little more but increase the percentage of energy from protein in your snack.
|~ 140 calories|
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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Roasted Brussels Sprouts With Red Pepper And Garlic
Keep it super simple and keto-friendly with this Roasted Brussels Sprouts With Red Pepper and Garlic recipe by Rebecca Blackwell. Brussels sprouts are a low carb veggie, yet are still super filling and with the added extra-virgin olive oil for that wonderful fat, this is a keto-dream of a meal!
Snacks: Which Are The Best Options
Snacking on the keto diet can be tricky, because the usual go-tos are off-limits. Starchier whole foods that are usually considered healthy, such as bananas, wont fly either because of their higher carb count.
Even if you dont think of yourself as a snacker, youll want to keep keto-friendly options on hand when hunger strikes.
Some nuts, certain meats, olives, and cheese all high-fat, low-carb eats are approved.
Other good news: Many companies are getting into the business of the keto diet and are creating their own specialty products that take the guesswork out of macronutrient counting. Some even have tried to mimic favorite comfort foods typically high in carbs, like candy, potato chips, and even cookies.
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Arugula And Strawberry Salad With Cayenne Lemon Vinaigrette
This Arugula and Strawberry Salad With Cayenne Lemon Vinaigrette recipe by Daniela Modesto is a great base that incorporates keto-friendly arugula, spinach, avocado, and walnuts. To make 100 percent keto nix the mango and agave syrup. If you feel you really need a little sweetness in that dressing, go with monk fruit sweetener.
Foods To Eat On A Ketogenic Diet
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The ketogenic diet has become popular.
Studies have found that this very low carb, high fat diet is effective for weight loss, diabetes, and epilepsy .
Still, higher quality research on the diet is still needed to determine its long-term safety and efficacy .
A ketogenic diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here are some healthy foods to eat on a ketogenic diet.
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Guidelines For Individualized Protein Intake
Taking into account the different positions among keto and low-carb experts, we recommend a protein intake of 1.2 to 2.0 grams per kg of body weight for most people. Protein intake within this range has been shown to preserve muscle mass, improve body composition, and provide other health benefits in people who eat low-carb diets or higher-carb diets.9
If youre near your ideal body weight or very muscular, use your actual weight to calculate your protein needs. Otherwise, you can use your height and the chart below to estimate how much protein you should aim to eat on most days.
Minimum daily protein target
2 tbsp butter
Zero Carb Drinks & Beverages
While you are on the keto diet, make sure you are drinking plenty of fluids, especially when you first start restricting carbs.
To help you increase your fluid intake on keto, here are the best zero carb drinks you can have throughout the day:
- Seltzer water
- Soda water
If you have trouble with the keto flu or headaches from being on keto, you can add liquid electrolytes to any of these drinks without adding any carbs.
You can also increase your fluid intake with diet drinks. However, they may trigger cravings and other side effects that can make keto dieting more difficult:
- Sugar-free and carb-free energy drinks
- Diet drink mixes or drink enhancers with no added sugars
- Diet soda and other diet drinks
If youd like to see more detailed keto drink recommendations, check out our comprehensive guide to keto-friendly drinks & beverages.
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Does Protein Adversely Affect Blood Sugar
One of the arguments made in favor of keeping protein on the lower end is that higher intakes may increase blood sugar and insulin levels. This is an occasional anecdotal report from our members and others with diabetes. However, there appears to be a disconnect between anecdotes and published research.25
For instance, two studies showed that a diet with 30% of calories from protein improved glycemic control.26 In fairness, it was compared to a higher-carb diet, but nonetheless, the higher protein intake did not blunt the benefit of lowering carbs.
Protein has been shown to lower blood glucose in other studies of people with type 2 diabetes too.27 Protein may slightly increase insulin concentrations acutely, but high protein diets are not known to cause hyperinsulinemia .28 High protein in the context of a carbohydrate reduced diet may even lower fasting insulin levels.29 In fact, the acute rise in insulin after a meal is probably one of the reasons why protein helps keep blood sugar low.
One of the biggest concerns with a high protein diet is that the amino acids in protein get converted to glucose via gluconeogenesis. In fact, well-conducted physiological studies show that protein is not a meaningful contributor to blood glucose either in healthy people or people with type 2 diabetes.30 Even a meal with 50 grams of protein didnt cause a significant increase in blood sugar.31
At Diet Doctor, most of our keto recipes are moderate rather than high in protein.
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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What You Can And Can’t Eat
For protein, you can eat fish, poultry, red meat, low-fat cheese , eggs, and tofu.
Also allowed: leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, and mushrooms.
The plan calls for you to get 25 grams of fiber every day. You can also have some fats: olive and nut oils, avocado, and butter.
You can have diet sodas and artificial sweeteners in moderation.
A glass of wine or a light beer is OK, but their carbs count, too.
To round out nutritional needs, the authors recommend taking a high-quality vitamin-and-mineral supplement, along with at least 90 milligrams of potassium.
Almost Zero Carb Nuts And Seeds
All nuts and seeds have some net carbs in them, but there are a few varieties worthy of the almost zero carb list:
- Raw macadamia nuts 1.6 grams of net carbs per ounce
- Raw pecans 1.2 grams of net carbs per ounce
- Raw brazil nuts 1.2 grams of net carbs per ounce
- Chia seeds 1.7 grams of net carbs per ounce
- Flaxseeds 0.5 grams of net carbs per ounce
It is relatively easy to eat a lot of nuts without realizing it, so make sure you eat them in moderation. Although they are a great way to meet your fat needs, the net carbs and calories can add up quickly if you are not careful.
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What To Keep In Mind When Creating Your Ketogenic Meal Plan
If youve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means youll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says.
The remaining calories in the keto diet come from protein about 1 gram per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day, says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.
One thing to remember: Its easy to get kicked out of ketosis, says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could revert to burning carbohydrates for fuel rather than fat.