Protein And Carbs On Keto: Friends Or Foes?

The ketogenic diet is a high-fat, moderate-protein, and very low-carb eating plan. It is important to get the right balance of macronutrients on a keto diet, and eating too much protein is a common mistake. When the body doesn't have enough carbohydrates, amino acids from the proteins you eat are turned into glucose in a process called gluconeogenesis. This can prevent your body from reaching full ketosis.

To avoid this, it is recommended that you consume 0.7–0.9 grams of protein per pound of body weight. This equates to around 1.2 to 2.0 grams per kg of reference body weight for most people.

It is also important to be mindful of the types of protein you are consuming. For example, nuts are a good source of protein but are also high in carbohydrates.

Eating too much protein can prevent ketosis

Protein is an important macronutrient that has several health benefits, including improving feelings of fullness, increasing fat burning, and promoting muscle growth and repair. However, consuming too much protein on a ketogenic diet can potentially prevent the body from reaching a state of ketosis, which is essential for the diet to be effective.

Ketosis is a metabolic state where the body burns fat instead of carbohydrates for energy. To achieve and maintain ketosis, a ketogenic diet typically involves drastically reducing carbohydrate intake and increasing the consumption of healthy fats. However, protein intake also plays a crucial role in the success of a ketogenic diet.

When protein is digested, it triggers the release of two hormones: insulin and glucagon. These hormones have opposing functions, with insulin stimulating the uptake of sugar into cells and reducing the breakdown and release of fat from fat cells, while glucagon triggers glycogen breakdown, fat burning, and the production of ketones. The ratio of insulin to glucagon plays a crucial role in determining how protein intake affects ketone levels. If insulin levels are higher, ketone production will be reduced, while higher glucagon levels will stimulate ketone production.

Consuming too much protein can lead to elevated insulin levels, potentially kicking the body out of ketosis. This is more likely to occur in individuals with type 2 diabetes who are struggling to control their blood sugar levels. On the other hand, healthier and more active individuals can usually consume larger amounts of protein without it affecting their ketone levels.

Additionally, the impact of protein intake on ketone levels may also depend on factors such as genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, and body composition. To ensure they are consuming an appropriate amount of protein while on a ketogenic diet, individuals can use a keto calculator or experiment with different protein intake levels while monitoring their ketone levels using a blood ketone meter.

While it is important to be mindful of protein intake to maintain ketosis, it is also crucial not to restrict protein too much. Protein has many health benefits and can aid in weight loss by increasing calorie burning and reducing cravings and hunger levels. Therefore, finding the right balance of protein intake is essential for the success of a ketogenic diet.

Complete vs incomplete proteins

While on a keto diet, it is important to watch your protein intake, as too much protein can prevent your body from going into full ketosis. However, protein is an essential macronutrient that plays a crucial role in maintaining and preserving the structures and functions of the body, such as muscles, the heart, liver, and kidneys.

Now, let's delve into the difference between complete and incomplete proteins.

Complete vs. Incomplete Proteins:

Proteins are made up of smaller units called amino acids, and there are 20 different types of amino acids that our bodies need. Our bodies can produce 11 of these amino acids, but the remaining nine, called "essential amino acids," must be obtained from our diet.

A complete protein is a food that contains all nine essential amino acids. These include:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Examples of complete proteins include:

• Poultry (chicken, duck, turkey)
• Dairy products (milk, yogurt, cheese)
• Eggs
• Fish
• Meat
• Quinoa
• Soy products (tofu, edamame)

On the other hand, incomplete proteins are those that contain some, but not all, of the essential amino acids and in varying amounts. Incomplete proteins are mostly plant-based and include:

• Legumes (beans, peas, lentils)
• Whole grains (brown rice, whole-wheat bread)
• Nuts and seeds

The terms "complete" and "incomplete" can be misleading, as it doesn't mean that incomplete proteins are lacking in any way. In fact, a combination of different incomplete proteins can provide all the essential amino acids that your body needs. For example, rice and beans are considered "complementary proteins" as they contain the essential amino acids missing in the other.

The recommended daily protein intake varies depending on factors such as age, sex, and activity level. Generally, it is suggested to consume 0.36 grams of protein per pound of body weight. However, individuals who engage in strength training or endurance exercises may require more protein. It is always best to consult with a healthcare professional or a registered dietitian to determine your specific protein needs.

The role of protein in muscle repair and growth

Protein is a crucial macronutrient that plays a vital role in muscle repair and growth. It is made up of amino acids, which act as building blocks for cells and tissues in the body. There are 20 amino acids, nine of which are essential, meaning the body cannot produce them and they must be obtained from food. Animal protein sources such as meat, poultry, seafood, eggs, and cheese are considered complete proteins as they contain all the essential amino acids. While plant-based proteins like tofu, soy products, nuts, and seeds are incomplete, lacking some essential amino acids.

When a person engages in resistance or strength training, their muscle proteins undergo breakdown and repair. This repair process requires a fresh supply of amino acids for muscle protein synthesis, creating new muscle. Consuming adequate dietary protein is essential to prevent muscle loss and promote muscle growth, especially when combined with resistance training.

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight to maintain nitrogen balance and prevent muscle loss. However, for individuals aiming to build muscle, higher protein intakes are necessary. Research suggests that a protein intake of around 1.2 to 2.0 grams per kilogram of body weight is optimal for preserving muscle mass and improving body composition. Strength training individuals may benefit from even higher protein intakes of up to 1.6 grams per kilogram of body weight.

It is important to space out protein consumption throughout the day, as proteins are constantly being remodelled. Additionally, consuming protein with fat helps ensure satiety and prevents overeating. For individuals interested in muscle growth, incorporating protein-rich foods like lean meats, fish, eggs, chicken, and milk is essential.

Overall, protein plays a critical role in muscle repair and growth by providing the necessary amino acids for muscle protein synthesis and supporting the body's recovery process after strenuous exercise.

The importance of protein for healthy skin, hair, nails, bones and organs

The Importance of Protein for Healthy Skin, Hair, Nails, Bones, and Organs

Protein is an essential macronutrient that supports several bodily functions. It is made up of amino acids that form long chains, and these amino acids are crucial for the growth and maintenance of various body parts, including skin, hair, nails, bones, and organs.

Skin

Protein is one of the key building blocks of skin tissue. Consuming an adequate amount of protein is essential for plump, healthy skin. This is because protein supplies the body with amino acids, such as L-lysine, which support the body's synthesis of collagen, improving skin elasticity, hydration, and strength.

Hair

Protein is also vital for hair health. Keratin, a structural protein found in hair, is produced with the help of amino acids provided by protein-rich foods. Consuming enough protein boosts the body's natural keratin production, strengthening hair and preventing damage.

Nails

Nails, like hair, are made of keratin. Therefore, consuming protein-rich foods boosts keratin production, which is essential for maintaining strong nails.

Bones

Protein plays a critical role in bone health throughout an individual's life. During childhood and adolescence, adequate protein intake is necessary for bone mass acquisition. In older adults, sufficient protein intake helps preserve bone and muscle mass, with a positive correlation between dietary protein and bone mineral density.

Organs

Protein is essential for maintaining organ health. For example, hemoglobin, a protein in red blood cells, helps regulate pH levels in the blood by binding to small amounts of acid. Additionally, proteins act as transporters, carrying substances like vitamins, minerals, and cholesterol throughout the body.

In conclusion, protein is a fundamental nutrient that supports the health of skin, hair, nails, bones, and organs. Its role in providing amino acids, boosting keratin production, supporting bone development and maintenance, regulating pH, and transporting vital substances highlights its importance for overall health and well-being.

How to calculate net carbs

To calculate net carbs, you need to understand the difference between net carbs and total carbs. Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. In other words, net carbs are the carbs that are absorbed by your body. On the other hand, total carbs include all the different types of carbs in a food or meal, such as starches, dietary fibre, and sugars.

To calculate net carbs in whole foods, you subtract the fibre from the total number of carbs. For example, if a medium avocado contains 17.1 grams of total carbs, of which 13.5 grams is fibre, then the net carbs are 3.6 grams (17.1 grams of total carbs – 13.5 grams of fibre = 3.6 grams of net carbs).

Calculating net carbs in processed foods is a little more complicated. To do this, you need to know whether the processed food contains sugar alcohols, such as erythritol, maltitol, sorbitol, or xylitol. If it does, you can subtract the total amount of erythritol from the total carbs. For other sugar alcohols, you should only subtract half of their total amount from the total carbs.

For example, if a maltitol-sweetened Atkins bar has 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols, then the net carbs are 8.5 grams (23 grams of total carbs – 9 grams of fibre – 5.5 grams of sugar alcohols (11 grams x 0.5) = 8.5 grams of net carbs).

It is important to note that the concept of net carbs is controversial, and organisations like the Food and Drug Administration (FDA) do not recognise the term.

Frequently asked questions