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.
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)
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)
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
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