A high-protein ketogenic keto diet

A high-protein ketogenic keto diet 

A high-protein ketogenic keto diet


Protein is one of the three macronutrients "macros" in food, along with fats and carbohydrates, and plays a unique and important role in the body.

Here is a guide to everything you need to know about protein. or ketogenic lifestyle.(1)

 

What is protein?

Proteins are made up of several smaller units called amino acids.

While your body is able to make most of the 20 amino acids it needs, there are nine it can't.

These are known as essential amino acids and should be obtained from food on a daily basis.(2)


Since foods of animal origin contain all 9 essential amino acids in approximately equal amounts, they are considered "complete" proteins.

In contrast, almost all plants are missing one or more essential amino acids and are referred to as "incomplete" proteins.(3)


 

Keto-friendly sources of animal protein include meat, poultry, seafood, eggs, and cheese.

 

Keto-friendly plant-based protein sources include tofu and soy products, as well as most nuts and seeds, although some are higher in carbohydrates than others.

SOMETHING FOR EVERYONE

What do proteins do in your body?


Protein is an important part of every cell in your body.

After you eat protein, it is broken down into individual amino acids that are built into your muscles and other tissues.

 

Here are some of the important functions of proteins:

 

Muscle repair and growth. Proteins in muscles are normally broken down and rebuilt on a daily basis, and muscle protein synthesis requires a new supply of amino acids, which creates new muscles.(4)


 The inclusion of sufficient protein in the diet prevents muscle wasting and, in combination with strength training, promotes muscle growth.


Maintain healthy skin, hair, nails, and bones as well as our internal organs. Although protein turnover is slower in these structures than in muscle, new amino acids are needed to replace those that age and become damaged over time.

 

Formation of hormones and enzymes. Many vital hormones, including insulin and growth hormone, are also proteins. In addition, most of the enzymes in the human body are proteins.

Your body relies on a steady supply of amino acids to make these vital connections.


In addition, clinical experience and scientific studies suggest that getting enough protein can aid weight management.

This could be because protein can reduce appetite and prevent overeating by activating hormones that promote feelings of fullness and contentment.


Your body also burns more calories digesting protein than fat or carbohydrates.(5)


 

Guidelines for Personalized Protein Intake

Given the positional differences between keto and low-carb experts, we recommend a protein intake of 1.2 to 1.7 grams per kg of body weight for most people.


This is where the protein has been shown to help maintain muscle mass, improve body composition, and provide additional health benefits to people on low-carb and high-carb diets.(6)


In some cases, an even higher protein intake of up to 2.0 grams of protein per kg of body weight can be beneficial, at least temporarily.

This also applies to people who are underweight or who are recovering from weight loss. '' Illness, injury or surgery and in some cases very physically active people .(7)

 

In contrast, people on a ketogenic diet for therapeutic purposes, such as the treatment of certain types of cancer, may need to limit their protein intake to less than 1.0 grams per kilogram of body weight per day.(8)


It is important that this be done under strict medical supervision.(9)

Weight Loss Keto Actives


Follow these guidelines to customize your own protein intake.

 

Use a goal or goal bodyweight if you are overweight

As you are nearing your ideal body weight or are very muscular, use your actual weight (in kilograms) to calculate your protein needs. 

However, if you are overweight it is best to use your benchmark or ideal body weight to avoid exceeding your protein needs based on your muscle mass.

 

Aim for at least 20 grams of protein at each meal

Research has suggested that your body needs about 20-30 grams of protein at each meal to ensure that amino acids get incorporated into your muscles.(10)


Therefore, it may be best to spread out your protein intake evenly among two or three feedings rather than consuming most of it at one meal – at least if you want to increase your muscle mass.

 

Can you eat too much protein in one meal? This is controversial, with surprisingly little research to answer the question.

Two studies in 2009 showed that consuming 20 or 30 grams of protein at a meal maximally stimulate muscle growth.(11 , 12)


Adding more in a meal did not increase immediate muscle growth.

Some have interpreted this to mean that anything above 30 grams in a single meal was “wasted.” However, this isn’t what the studies showed.

 

Since there are other potential benefits to protein intake beyond immediate muscle synthesis, these studies don’t prove that the extra protein is “wasted.”

 

In addition, how does eating just once or twice a day affect the way protein is used? Do low-carb diets change this?

Since we don’t have answers to these questions, at this time we don’t recommend limiting protein to a maximum of 30 grams per meal.

 

Older people and children have increased protein needs

Growing children have a higher RDA for protein than adults (0.95g/kg vs 0.8g/kg), which empirically makes sense given the higher growth rate.(13)


Then as we become young adults, our protein needs aren’t as high as children’s relative to our height and body weight. But as we approach old age, our needs increase again.

 

Health organizations in the US, Europe, and most other countries recommend a minimum daily intake of 0.8 grams of protein per kilogram for all adults aged 19 and older.(14)


However, several experts in protein research believe that people over 65 need a minimum of 1.2 grams per kg daily to counteract muscle loss and other age-related changes.(15)


For example, in a recent study of older women, consuming more than 1.1 gram of protein per kg every day was linked to a decreased risk of frailty, a condition marked by weakness, loss of strength, and other changes that often occur during the aging process.(16)

SOMETHING FOR EVERYONE


Resistance training increases your protein requirements

People who engage in weight lifting, other forms of resistance training, and endurance-type exercise likely need more protein than people of the same height and weight who are sedentary.(17)


If you perform strength training, aim for a protein intake at or near the top of your range, especially if your goal is gaining muscle.

A total protein intake of up to about 1.6 g/kg/day may help increase muscle mass.(18)


However, keep in mind that even with rigorous training, there is a limit to how quickly you can increase muscle mass, regardless of how much protein you consume.

 

How much protein should I eat every day?

Getting the right amount of protein needn’t be complicated or stressful.

Most of the time, you’ll end up within your target range by simply eating an amount that is satisfying and paying attention to when you begin to feel full.

 

Here are the amounts of food you need to eat to get 20-25 grams of protein:

 

100 grams (3.5 ounces) of meat, poultry, or fish

4 large eggs

240 grams (8 ounces) of plain Greek yogurt

210 grams (7 ounces) of cottage cheese

100 grams (3.5 ounces) of hard cheese

100 grams (3.5 ounces) of almonds, peanuts, or pumpkin seeds

Other nuts, seeds, and vegetables provide a small amount of protein, roughly 2-6 grams per average serving.

 

Tips for further personalization

Adjust the protein portions up or down as needed, but don’t be concerned about hitting an exact target.

Remember, your ideal protein range is pretty broad, and you should feel completely free to vary the amount you eat by 30 grams – or even more – from day today.

If you are lower in protein one day, try to add extra the following day.

If you’re intermittent faster, you may want to increase the protein portions at the two meals you eat somewhat.

For instance, in the 70-gram example above, either eat larger portions of fish at lunch and chicken at dinner or add hard-boiled eggs at lunch and have a piece of cheese after dinner.


If you eat one meal per day (OMAD) it may be a challenge to get adequate protein intake.

Consider eating OMAD a few times per week, with higher protein intake on the other days.

Or, if you prefer the consistency of OMAD every day, consider eating within a 2-hour time window.


That allows you to eat your meal and still have time to snack on nuts, cheese, or meats to increase your protein.


Eat nuts and seeds at meals or as snacks. Keep in mind that they provide about 2-6 grams of protein per quarter cup or 30 grams (1 ounce).

But beware, they contain some carbs, which can add up quickly and are also high in calories.


Therefore, being cautious with nut intake is a good idea

 

One last word on protein

By eating meals that are high in fat, non-starchy vegetables, and based on whole foods, most people find it difficult to go too far on protein. Our advice?
Aim for a moderate amount (1.2-1.7 g / kg/day), spread it out over 2-3 meals as much as possible, and focus on healthy, low-carb meals that you enjoy ...



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