LIMITING CONSUMPTION OF PROTEINS ON A KETO DIET
It is very important, when starting a Keto diet that you are aware of the danger of consuming too much protein. Many people have tried low Carb diets before. One of the more popular ones is the Atkins diet. On many low carb diets larger portions of protein are consumed to begin with. This helps to control the appetite when transitioning from eating a lot of heavy carbs to lighter carbs and less sugar. Protein keeps you satiated. On the keto diet larger quantities of good fats are what keep you satiated! Many experts believe that when too much protein is consumed, the body will metabolize it to make glucose. The danger is that this will stop you getting into, or take you out of Ketosis.
The theory is that when you eat excess protein, it can trigger gluconeogenesis which is the process which turns proteins into glycogen (a sort of stored glucose). Your body will use this glucose for fuel instead of using ketones. Glucose is biologically the first choice of the body for fuel. When this happens you won’t get the full fat-burning benefits of ketosis, if any. Not everyone is in agreement that consuming larger amounts of protein will cause gluconeogenesis. Research is still being conducted on this front. However most experts advocate limiting the amount of protein consumed on a keto diet.
EXAMPLES OF HOW MUCH TO EAT
A general rule of thumb is that protein should be limited to 1 gram of protein per 1 kilogram of body weight. If we look at this in real life, here is a good example:
An average UK woman weighs in at 70.2 Kilograms. An average chicken breast contains 54 grams of protein. Throw in a couple of large eggs at 6.3 grams each along with a 1oz slice of cheddar cheese at 7grams. The limit for the day has been reached at 73.6 grams. There are those that choose to stick with 1.5 grams of protein per Kilogram of body weight. Clearly everyone has to find their sweet spot for staying in ketosis. It is worth considering that lifting weights and exercising will affect the amount that can be consumed without going out of the keto zone.