Keto Diet: Reducing Protein Intake For Weight Loss

The ketogenic diet is a popular, high-fat, low-carb approach to eating that has been credited with aiding weight loss and boosting energy. However, it can be challenging to balance macronutrients and many people struggle with consuming enough fat and not too much protein. To follow a keto diet with less protein, it is recommended to opt for fattier cuts of meat, incorporate healthy oils and fats, and include more high-fat snacks such as avocados, macadamia nuts, cheese, and olives. Fatty fish such as salmon, mackerel, and sardines are also a great addition to a keto meal plan as they offer a good balance of fat and protein. It is also beneficial to use full-fat dairy products and embrace nut and seed butters. While protein is an essential macronutrient, consuming too much can hinder ketosis, so it is important to be mindful of portions and balance meals with a higher proportion of healthy fats.

Choose fatty cuts of meat

When following a keto diet, it's important to remember that fat is your friend. This means that when choosing your meats, opt for the fatty cuts. Not only will this help you stay in ketosis, but it will also ensure you're getting enough fat in your diet.

Ketosis and fat intake

Ketosis is a metabolic state in which your body burns fat for energy instead of carbohydrates or glucose. The length of time it takes to reach ketosis can vary, but consuming fatty cuts of meat can speed up the process. Even excess lean protein can interfere with ketosis, as it can be converted into glucose for energy. Therefore, it's crucial to focus on including enough fat in your keto diet.

Choosing fatty cuts

When selecting your meats, look for cuts with higher fat content. This could include New York Strip Steak, ribeye, Delmonico steak, skirt steak, pork ribs, chicken thighs, and ground beef. These cuts typically have a higher percentage of daily fat values, making them ideal for a keto diet.

Cooking methods

In addition to choosing fatty cuts of meat, consider cooking methods that incorporate additional fats. Cook your meats in fats like lard, tallow, avocado oil, ghee, butter, or coconut oil. This will not only enhance the flavour but also boost your fat intake.

Grass-fed and pastured meats

Try to opt for grass-fed and pastured meats whenever possible. These tend to be higher in nutrients and beneficial fats, especially omega-3 fatty acids, which have anti-inflammatory properties.

Customise your macros

Remember that everyone's keto journey is unique. Use a keto macro calculator to determine your customised macronutrient goals based on your sex, weight, height, and health objectives. This will help you fine-tune your fat and protein intake to ensure you're staying within the optimal ranges for ketosis.

Incorporate healthy oils and fats

When following a keto diet, it's important to remember that not all fats are created equal. Some sources of fat are better for you than others, so it's critical to choose the most wholesome options to successfully reach your health goals.

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy fats and provide a hefty dose of fibre and essential vitamins and minerals. Research suggests that avocados and their oil may support heart health, balanced blood sugar, and healthy ageing. Enjoy avocado by itself, use it to make guacamole, or add it to smoothies and salads to boost fat and nutrient content. Drizzle avocado oil on grilled or steamed veggies or use it to make salad dressings and other keto-friendly sauces. Avocado oil has a very high smoke point, making it ideal for almost any style of cooking.

Nuts and Nut Butters

Including different kinds of nuts in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fibre. A higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. Nut and seed butters offer the same benefits as eating whole nuts and seeds but in a more versatile package.

Olives and Olive Oil

Olives are loaded with heart-healthy fats and contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions like heart disease, cancer, and osteoporosis. Olives are a convenient and portable snack but are also great tossed into salads or eaten as part of antipasti. Cold-pressed extra virgin olive oil can be drizzled over grilled or lightly sautéed veggies to boost fat content or used as a base for a dressing or marinade for roasted meats, vegetables, or fresh salad. Olive oil has a low smoke point, so it's best to avoid using it for high-heat cooking or frying.

Coconuts and Coconut Oil

Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use. Research suggests that MCTs may ease your transition into ketosis and are more likely to be burned as energy and less likely to be stored as fat, which may aid weight loss. Add unsweetened coconut flakes to homemade trail mix or smoothies. Use full-fat coconut milk to make curried meats or roast vegetables in coconut oil. Coconut oil has a relatively high smoke point, making it ideal for sauteing, frying, roasting, and baking keto foods as a substitute for butter.

Sesame Oil

Sesame oil is a healthy dosage of essential fatty acids with a rich, smooth flavour, and a nutty aroma. This oil has a medium-high smoke point, so it can reach relatively high temperatures before burning. Use sesame oil to sauté or fry your keto-friendly foods or add it to sauces and dressings to further enhance your healthy fat intake.

Other Healthy Oils

Other healthy oils to incorporate into your keto cooking include walnut oil, hazelnut oil, and high oleic safflower and sunflower oils.

Snack on high-fat foods

Snacking on high-fat foods is a great way to stay in ketosis and keep your hunger at bay. Here are some ideas for high-fat snacks to enjoy as part of a keto diet:

Avocados

Avocados are a fantastic source of healthy fats and can be seasoned with a little salt and pepper or mashed with mayonnaise for a tasty keto-friendly snack.

Olives

Olives are an excellent source of fat and fibre, with minimal carbs and protein. Look for plain olives without added oils or other ingredients. Enjoy them straight from the jar or select your favourites from an olive bar.

Pork Rinds

When you're craving something crunchy and salty, pork rinds are a great alternative to carb-rich crackers or chips. Look for products with simple ingredients like pork rinds and salt, avoiding those fried in unhealthy oils.

Macadamia Nuts

Most nuts are high in inflammatory omega-6 fats, but macadamia nuts are a great exception. They're rich in monounsaturated fat and low in omega-6 content. Just be mindful of portion sizes, as it's easy to overeat these tasty nuts!

Raw Coconut Butter

Made from blended coconut meat, raw coconut butter is a delicious way to get your fill of healthy coconut fat. Be sure to choose a brand without added sugar, and remember that a little goes a long way, as coconut butter is calorie-dense.

High-Fat Nuts and Nut Butters

When choosing nuts and nut butters, opt for varieties like almonds, pecans, and macadamia nuts that are higher in fat and lower in carbs. Avoid products with added carbs, polyunsaturated oils, or vegetable oils. You can even make your own nut butter at home!

Keto-Friendly Dark Chocolate

Dark chocolate with 80% cocoa content or higher can be a great treat, but be mindful of portion sizes as the carbs can add up quickly. Opt for chocolate sweetened with stevia or another low-carb sweetener, or make your own by mixing melted coconut oil with cocoa powder.

Cacao Nibs

Cacao nibs are the original "chocolate chips" and make for a tasty, healthy, and low-carb snack. Enjoy them on their own or paired with nuts, nut butter, or seeds. Just remember that they're easy to overeat, so portion control is key!

High-Fat Cheeses

When it comes to cheese, the highest fat options are mascarpone and cream cheese. These can be enjoyed on their own or paired with other keto-friendly snacks like pork rinds or pepperoni.

Fat Bombs

Fat bombs are a keto dieter's best friend! They're super high in fat, packed with flavour, and easy to make in bulk. You can find many recipes online to suit your taste preferences.

Keto Ice Cream

Who says you can't enjoy ice cream on a keto diet? There are plenty of keto-friendly ice cream recipes available online, so you can indulge without kicking yourself out of ketosis.

Keto Smoothies and Shakes

Get creative with keto smoothies and shakes! Try adding avocado, nut butter, or coconut to boost the fat content, along with low-carb fruits like berries, lime, or lemon. You can also add a low-carb protein powder to support your protein intake.

Keto Cookies

There's no need to give up cookies just because you're on a keto diet! You can find dozens of keto cookie recipes online, including chocolate chip, meringue, and snickerdoodle varieties. Bake a batch and enjoy them throughout the week when those snack cravings hit.

Eat fatty fish

Seafood is a great option for a keto diet as it is a naturally lean meat that is high in protein and healthy omega-3 and omega-6 fatty acids. Fish is not only nearly carb-free but also rich in B vitamins, potassium, and selenium. 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 or have obesity.

Mackerel is one of the world's fattest fish and is loaded with supernutrients like vitamin D, omega-3 fatty acids, vitamin B, and selenium. A single 3-ounce serving offers a whopping 2990 mg of omega-3. Vitamin D plays a vital role in supporting your immune defenses and regulating autoimmune functions by reducing inflammatory responses that factor into heart disease and diabetes. Studies also show that vitamin D is effective in reducing the severity of viral infections, including COVID-19.

Farmed salmon is another fatty keto-friendly fish that has a lot going for it in terms of B vitamins and omega-3 fats. It also contains more fat than wild salmon. It's worth noting that much of this fat comes from inflammatory omega-6 fatty acids, but the omega 3:6 ratios are still in relatively healthy proportions. One small study found that consuming farmed Atlantic salmon just twice a week increased blood levels of omega-3 by 50%.

Arctic Char is another fatty keto-friendly fish that is often viewed as a less expensive alternative to salmon and a more sustainable choice when compared to farm-raised varieties. They are briny, oily, and scrumptious, and are loaded with B3 and selenium while providing significant amounts of iron and hard-to-get copper. B3 is important for metabolizing food into usable energy, while selenium boosts heart health and thyroid function.

Anchovies are also excellent sources of omega-3s and have more omega-3 eicosapentaenoic acid (EPA) than an equivalent amount of salmon. This anti-inflammatory fatty acid, combined with the antioxidant power of selenium, has been shown to play a role in preventing tumor growth and fighting different types of cancer.

When eating fatty fish on a keto diet, it is important to be mindful of the toxins and antibiotics that may be present, especially in farmed fish. For example, there is some concern about toxins in farmed salmon, including the potential carcinogenic substances PCBs and dioxins. Repeated exposure to antibiotics in food can lead to antibiotic resistance and sensitivity. However, studies show that the health benefits of fatty fish overshadow the risks of exposure to low levels of toxins.

Use full-fat dairy products

Dairy products are a great source of protein, fat, potassium, and calcium, and can be enjoyed within the bounds of a keto diet. However, it's important to choose full-fat dairy options and avoid those with added sugar or high lactose content, as they can hinder ketosis and your health goals. Here are some tips for incorporating full-fat dairy into your keto diet:

• Choose Butter and Ghee: Butter is an excellent source of fat on keto, with zero carbs and about 11 grams of fat per tablespoon. Ghee, or clarified butter, has had all lactose and whey removed, making it a great option for those sensitive to dairy proteins.
• Opt for Hard and Soft Cheeses: Cheeses like Parmesan, Swiss, cheddar, and provolone are keto-friendly and provide a good amount of protein. Soft-ripened cheeses like Brie and Camembert are also good choices, with less than a gram of carb per ounce.
• Go for Full-Fat Cream: Heavy cream or heavy whipping cream is a versatile keto-friendly option for adding fat to your coffee, making sauces, or creating low-carb treats. However, consume it in moderation as it's high in calories and low in protein.
• Include Full-Fat Dairy in Moderation: While full-fat dairy is keto-friendly, it's important not to overindulge. Dairy products can be calorie-dense and easy to overeat, which can hinder weight loss. Enjoy them in moderation and prioritise getting your fats from other sources as well.
• Check Labels Carefully: When choosing dairy products, always read the nutrition labels. Even seemingly keto-friendly options like cottage cheese, sour cream, and cream cheese can have added sugars, taking them out of the keto-compliant range.
• Be Mindful of Individual Differences: Responses to dairy vary from person to person. Some may tolerate large amounts, while others may do better with minimal or no dairy. If you notice any adverse effects, such as cravings, weight loss stalls, acne, or digestive issues, consider reducing or eliminating dairy from your keto diet.

Frequently asked questions