Protein Carb Count: A Keto Dieter's Concern?

The keto diet is a high-fat, low-carb, and moderate-protein eating plan. It is well-known that the diet helps with weight loss and blood sugar control. However, there is a common misconception that the keto diet is a high-protein diet. In reality, it is moderate in protein. This is because too much protein can be converted into sugar and used as an energy source, which will kick the body out of ketosis. Therefore, it is important to monitor your protein intake when on the keto diet.

Excess protein intake can prevent ketosis

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where fat is burned for energy instead of glucose. While the keto diet does allow for moderate protein consumption, excess protein intake can prevent the body from reaching ketosis.

When the body does not have enough carbohydrates, it can convert amino acids from proteins into glucose through a process called gluconeogenesis. This can be problematic for those following a keto diet as it may prevent the body from reaching full ketosis. Therefore, it is important to monitor protein intake and not exceed the recommended amount. For most people, this means consuming between 0.7 and 0.9 grams of protein per pound of body weight, or 1.5 to 2.0 grams per kilogram.

Excess protein intake can also lead to weight gain and prevent weight loss, which is one of the main goals of the keto diet. This is because the body will burn the new dietary fat coming in instead of stored body fat, thus slowing down weight loss. Additionally, the body requires more energy to burn protein compared to fat, resulting in fewer calories being stored.

However, it is important to note that protein is a necessary component of any diet and has many health benefits. Protein is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. Therefore, while it is important to monitor protein intake on a keto diet, it is also essential to ensure that you are consuming enough protein to support overall health and well-being.

Gluconeogenesis is essential for health

Gluconeogenesis is a metabolic pathway that results in the biosynthesis of glucose from certain non-carbohydrate carbon substrates. It is essential for maintaining blood glucose levels during starvation, long-term muscle work, and when the body consumes more fats and proteins than carbohydrates. This process is also crucial for the body's clearing mechanism for the muscle and erythrocyte metabolite, lactic acid.

Gluconeogenesis is particularly important in the liver and kidneys, which are the only organs with the gluconeogenic enzyme glucose-6-phosphatase, allowing them to convert glucose 6-phosphate into free glucose. The liver plays a central role in this process, while the kidneys contribute to around 25% of total glucose synthesis. The process is also believed to occur in the intestine and muscle, and recent evidence indicates that it may also happen in the astrocytes of the brain.

The primary stimulus for gluconeogenesis is low blood glucose. The substrates for this process include lactate, glycerol, and glucogenic amino acids. Lactate is a product of anaerobic glycolysis, and the liver uses it to produce glucose via gluconeogenesis. Glucose is then released into the bloodstream and metabolized back into lactate in the erythrocytes and exercising muscles. This cycle is known as the Cori cycle.

Glycerol comes from adipose tissue lipolysis, which breaks down triglycerides to form fatty acids and glycerol molecules. In the liver, glycerol kinase phosphorylates glycerol to form glycerol phosphate, which is then oxidized into the glycolytic intermediate dihydroxyacetone phosphate.

Glucogenic amino acids enter the gluconeogenesis pathway via the citric acid cycle. They are first deaminated into α-ketoacids, which are then converted into oxaloacetate, the substrate for phosphoenolpyruvate carboxykinase (PEPCK).

Gluconeogenesis is highly endergonic, and its failure can be fatal. Acute hypoglycemia can damage the brain and kidneys due to their dependence on glucose for fuel. Therefore, gluconeogenesis is essential for health, helping to maintain blood glucose levels and prevent hypoglycemia, which can have severe consequences.

Recommended protein intake varies by individual

The recommended protein intake varies from person to person and depends on several factors, including lifestyle, body weight, and health conditions.

According to ketogenic diet experts Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD, the ideal way to calculate protein needs for people on keto is in grams per kilogram of body weight (g/kg body weight). They suggest a target range of 1.2-2.0 g/kg body weight. For instance, a male who lifts heavy weights regularly would likely want to eat at the higher end of the protein range, while a smaller female who doesn't do much weight lifting would likely do better at the lower end.

It's important to note that this range can be further customised based on individual needs. For example, those looking to lose weight while maintaining muscle mass may benefit from a higher protein intake, as research suggests that diets containing 18%-25% protein can result in greater muscle maintenance when compared to lower protein diets. Similarly, older adults aiming to maintain muscle mass and physical function may need a higher protein intake of more than 20% of calories from protein. On the other hand, individuals following keto diets for therapeutic purposes, such as managing certain cancers, may want to aim for the lower end of the range, between 1.2 and 1.5 grams per kg of body weight per day, and only under strict medical supervision.

Additionally, resistance training and endurance exercise can increase protein requirements. If you engage in strength training or endurance-type exercises, you may need more protein than someone of the same height and weight who is sedentary. In this case, aim for a protein intake at or near the top of your range, especially if your goal is to gain muscle.

While the recommended protein intake on keto varies, it's important to ensure you're getting enough. The side effects of consuming too little protein can be serious and may include decreased muscle mass, struggles with weight management, and slow wound healing.

High-protein diets can aid weight loss and muscle maintenance

Protein is an important macronutrient for good health. Research suggests that eating more than the recommended dietary allowance may help you lose body weight and fat while retaining or even building muscle mass.

How High-Protein Diets Aid Weight Loss

Increasing your protein intake may promote weight loss in several ways:

• Increasing the production of hormones like PYY and GLP-1, both of which help you feel full and satisfied. A 2020 review also found that protein reduces levels of ghrelin, known as the "hunger hormone."
• Boosting your basal (BMR) and resting (RMR) metabolic rates, helping you burn more calories for several hours after eating, as well as during your sleep.
• Increasing the thermic effect of food (TEF), which is higher for protein than for carbs and fat. The TEF for protein is 20–30%, meaning that 20–30% of the calories found in protein are used simply to digest it.
• Suppressing appetite, promoting fullness, and increasing your metabolism, which can help you lose weight.

How High-Protein Diets Aid Muscle Maintenance

Protein is one of the three macronutrients, along with carbs and fat. It plays a key role in the formation, maintenance, and structure of your organs and tissues. Protein has many important bodily functions, such as:

• Muscle, bone, and skin repair and maintenance
• Antibody and enzyme production
• Molecule transportation and storage

The amount of protein you need every day depends on several factors, such as your age, sex, body size, and activity level. The Recommended Dietary Allowance (RDA) of protein is 0.8 g per kilogram of body weight, or 0.36 g per pound. However, research suggests that eating more protein than the RDA may promote weight loss and overall health. For example, a 2017 study found that participants who ate a high-protein diet of 1.34 g/kg/bw for more than 75% of the 6-month duration experienced significantly more weight loss than the group that followed the RDA requirements.

Sample High-Protein Meal Plan

• Breakfast: 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter, and 1 pear.
• Lunch: Fresh avocado and cottage cheese salad and an orange.
• Dinner: 6 ounces steak, sweet potato, and grilled zucchini.
• Breakfast: Smoothie made with 1 scoop protein powder, 1 cup coconut milk, and strawberries.
• Lunch: 4 oz canned salmon, mixed greens, olive oil, and vinegar, and an apple.
• Dinner: 4 oz grilled chicken with quinoa and Brussels sprouts.

Pros and Cons of High-Protein Diets

Pros

• You'll feel fuller longer.
• You'll build and maintain more muscle mass.
• You may be more inclined to choose nutrient-dense foods.
• May help with weight loss and maintenance.
• Boosts calorie burn.

Cons

• Possible nutrient deficiencies, especially in dietary fiber, which can cause constipation and other health concerns.
• High-fat and processed foods are sometimes encouraged.
• Too much protein may be unsafe for those with chronic diseases, especially kidney disease.
• Can be restrictive, severely restricting carbohydrates, resulting in nutritional deficiencies and a lack of fiber leading to constipation and other health concerns.
• May be high in saturated fats.

In Conclusion

High-protein diets can be an effective tool for weight loss and muscle maintenance. However, it's important to note that this approach may not be suitable for everyone and may have potential drawbacks. It's always a good idea to consult a healthcare professional or registered dietitian before starting any new diet.

Keto-friendly protein sources include meat, fish, and dairy

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs, which refers to total carbs minus fibre. Net carbs are the carbs to watch on a ketogenic diet.

Fish and shellfish are also keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. The carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. It is important to carefully track these carbs to stay within the keto range. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight.

Dairy is another excellent source of protein on the keto diet. Cheese, for example, tends to be low in carbs but high in fat, making it a good choice. It is also rich in protein and calcium. Plain Greek yogurt and cottage cheese are also nutritious, high-protein foods. While they contain some carbs, they can be eaten in moderation on keto.

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