LIMITING PROTEINS ON A KETO DIET

photo of a piece of barbequed meat with flames in the background; limiting proteins on a keto diet. Limiting proteins on a keto diet is very important, to enter and stay in ketosis. People who have tried low carb diets before, find the ketogenic diet quite different. As a rule, you need to be cautious about overeating protein. One of the more popular low carb diets is the Atkins diet, which you have no doubt heard. This diet advocates more substantial portions of protein to help with hunger.

 

 

 

LIMITING PROTEINS ON A KETO DIET MAKES SURE YOU STAY IN KETOSIS

The Atkins diet advocates more protein to help to control appetite.  Primarily, it claims that it helps when transitioning from heavy carbs to lighter carbs and less sugar. Protein keeps you satiated. However, on a keto diet, adding more substantial quantities of good fats keep you in ketosis. You must limit protein consumption. Many scientists contend that large amounts of protein will metabolize to make glucose. The danger is that this will stop you from getting into, or take you out of ketosis. As a consequence, this defeats the object of the ketogenic diet altogether.

 

 

 

LIMITING PROTEINS ON A KETO DIET STOPS GLUCONEOGENESIS

 

Diagram showing the benefits of ketones versus glucose.

The theory is that when you eat excess protein, it can trigger gluconeogenesis. This process turns proteins into glycogen (a sort of stored glucose). Hence, your body will use this glucose for fuel instead of using ketones; in much the same way, it would use sugar.

 

THE BODY DEFAULTS TO GLUCOSE AS THE FIRST CHOICE OF FUEL: LIMITING PROTEINS ON A KETO DIET

Glucose is the first choice of the body for fuel. If gluconeogenesis happens, you won’t get the full fat-burning benefits of ketosis, if any. Not everyone agrees that more copious amounts of protein causes gluconeogenesis. Essentially, the jury is still out as regards this. Research continues on this front. That said, most experts advocate limiting the protein on a ketogenic diet. For that reason, until further studies prove otherwise, caution is prudent. Given these points, it is better to eat more fat and less protein.

 

 

 

EXAMPLES OF HOW MUCH PROTEIN TO EAT ON KETO

keto diet shopping list.

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. That maximizes out the count for the day at 73.6 grams. Some choose to stick with 1.5 grams of protein per kilogram of body weight.

EXPERIMENT TO FIND YOUR KETOSIS THRESHOLD

Everyone has to find their sweet spot for staying in ketosis.  It is worth mentioning that lifting weights and exercising will affect the amount eaten, without going out of the keto zone. Often the level of toleration in terms of carb consumption can be quite dramatic from one person to the next!  Limiting proteins on a keto diet is very important to get into and stay in ketosis.

 

NEXT SEE: KETO DIET FOODS – COMPLETE LIST