In addition to fat and carbohydrates, protein is one of the three macronutrients in food and plays a unique and important role in the body. Here’s a guide to everything you need to know about protein on a keto diet.
The benefits of a ketogenic diet
Choosing a ketogenic diet offers a number of valuable benefits. According to research, a state of ketosis in particular leads to a significant improvement in blood sugar levels and weight loss. The primary benefits of the ketogenic diet are the significant reduction in body fat while increasing or maintaining muscle mass. An Australian study showed that obese people lost an average of 15 kg over a period of a year. That was 3 kg more than the low-fat diet in the study.
Blood sugar control
A ketogenic diet can lower blood sugar and stabilize blood sugar levels. Carbohydrates are the nutrients that raise blood sugar the most. Since ketogenic diets are very low in carbohydrates , the blood sugar level remains in balance.
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What does protein do in your body?
Protein consists 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 make. These are known as essential amino acids and must be included in the diet on a daily basis. Most nuts and seeds are among the keto-friendly plant-based sources of protein.
Protein is an important part of every cell in your body. Proteins are broken down into individual amino acids in your body and then supply muscles and other tissues. The protein is usually broken down and rebuilt in your muscles on a daily basis. A fresh supply of amino acids is required daily for muscle protein synthesis and the development of new muscles. By consuming sufficient dietary protein, you prevent muscle wasting and, in conjunction with strength training, promote muscle building. In addition, getting enough protein can help make weight management easier. For example, protein has been shown to reduce appetite and prevent overeating by releasing hormones that promote feelings of fullness and contentment.
This is how much protein you should consume every day
Normally, a protein intake of 1.2-1.7 grams per kg of body weight is recommended. In a few cases, however, a higher protein intake of up to 2.0 grams of protein per kg of body weight can be beneficial, at least temporarily. This includes people who are underweight or who are healing from disease, injury, or surgery and in some cases people who are very physically active.
If you are close to your ideal body weight or very muscular, use your actual weight in kilograms to calculate your protein needs. However, if you are overweight, it is best to use your reference weight or ideal body weight to avoid exceeding your protein needs.
You should be getting your body around 20-30 grams of protein per meal to ensure that amino acids are absorbed into your muscles. Divide your protein intake into 3 – 5 meals.
Getting the right amount of protein doesn’t have to be complicated or stressful.
Here are the amounts of food you need to eat to get 20-25 grams of protein:
- 100 grams of meat, poultry or fish
- 4 large eggs
- 240 grams of Greek yogurt
- 210 grams of cottage cheese
- 120 grams of hard cheese
- 120 grams of almonds, peanuts, or pumpkin seeds (other nuts, seeds, and vegetables provide a small amount of protein, around 2-6 grams per serving)
Make sure to use healthy fats like butter and coconut oil for cooking and olive oil for salad dressing at every meal. Nuts and seeds can be eaten with meals or as snacks.
Protein shakes are good alternatives if you should not be able to meet your basic protein needs. Shakes are an easy and healthy option on the keto diet. The first step in making a keto shake is choosing the right protein powder.
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Protein powders are perfect on a keto diet
You can really simplify your keto lifestyle and save a huge amount of time by replacing some of your meals with protein shakes. If you don’t have an appetite and your main goal is to perfectly nourish your body, a protein shake that you know will meet your nutritional needs can be a great deal of security.
You will be surprised how satisfying a nutritious shake is and how it fits into your new keto lifestyle! With the help of protein shakes you provide your body with all the nutrients it needs and help it regenerate after exercise. You can increase your endurance and your performance at the same time. There are no limits to your imagination in terms of taste. For example, you can add ingredients like cocoa and nut butter to the shake. If you are vegan or vegetarian, plant-based protein shakes are particularly recommended. Personally, I prefer hemp protein and whey protein in combination with vegetable fats like avocado.
Whey protein is perhaps the most popular protein supplement because it is particularly rich in amino acids that your body uses to build muscles and other tissues. Many whey or soy protein powders contain some carbohydrates. However, there are also low-carbohydrate protein powders.
The three main types of whey protein differ in the processing method.
Whey protein concentrate is the least processed form of whey protein. A relatively cheap whey protein that is made in Germany can be found here . With minimal processing, it retains the health-promoting nutrients naturally found in whey.
Whey Protein Isolate removes most of the carbohydrates and fats. Isolates contain about 90 percent or more protein and have a lower lactose content compared to whey concentrate. Another form is whey protein hydrolyzate. When whey protein isolate is hydrolyzed, larger proteins are broken down into smaller pieces. Hydrolysates should therefore be absorbed more quickly.
The benefits of protein shakes on keto
Almost everyone can benefit from taking protein shakes. High quality protein powders contain a number of beneficial nutrients, including antioxidants and amino acids. Research shows that athletes in particular need to increase their protein consumption in order to achieve muscle recovery after hard training. In addition, supplementing with natural protein powders can increase your energy levels and reduce hunger.
But the effectiveness of any protein shake depends on the quality of your protein powder. Therefore, opt for high-quality products that are free from artificial ingredients.