Protein On Keto: Friend, Not Foe

Many people on the keto diet fear that eating too much protein will kick them out of ketosis. This is due to the belief that excess protein can turn into sugar in the bloodstream through a process called gluconeogenesis. However, this idea is unfounded and there are significant benefits to increasing your protein intake. Firstly, gluconeogenesis is an essential process that allows the body to produce the glucose it needs to function. Secondly, studies have shown that gluconeogenesis is demand-driven, not supply-driven, meaning that the body will only convert amino acids to glucose when it requires more glucose. Therefore, eating more protein will not excessively inhibit ketosis and can, in fact, have positive effects on weight loss, bone health, and muscle maintenance.

Gluconeogenesis is demand-driven, not supply-driven

Gluconeogenesis (GNG) is a metabolic pathway that allows the liver and kidneys to make glucose from non-carbohydrate sources. The process is essential for survival, as it provides the glucose required to fuel certain cells that cannot use fat or ketones, such as red blood cells. While it is true that GNG can result in the creation of glucose from amino acids in protein, this idea that it is detrimental to ketosis is unfounded.

GNG is demand-driven, not supply-driven. This means that the body will use the glycerol liberated from fatty acids during the breakdown of fat for fuel to create glucose. If there is an additional requirement, the body will convert amino acids to glucose as needed. In other words, GNG is a response to the body's need for glucose rather than a simple result of excess protein intake.

Furthermore, GNG is an extremely stable process that is not easily influenced by increased protein consumption. Studies have shown that GNG production does not increase even with extra amino acids. Thus, while it is important to monitor protein intake on a keto diet, it is a myth that too much protein will increase the rate of GNG and knock you out of ketosis.

In fact, increasing protein intake can have several benefits, including improved satiety, enhanced weight loss, and better bone health. Additionally, a high-protein diet has been shown to improve body composition by reducing muscle loss and promoting fat loss. For these reasons, it is recommended to set protein intake based on individual goals rather than out of fear of gluconeogenesis.

Excess protein is converted to fat or metabolised for energy

Excess protein is not converted into glucose by the body, and it does not negatively impact ketosis. In fact, it is essential to consume adequate amounts of protein on a keto diet. The body needs some glucose to survive, and this can be derived from protein through the process of gluconeogenesis (GNG). GNG is a demand-driven process, meaning that the body will only convert protein into glucose when it requires additional glucose. This generally occurs when an individual is not consuming enough glucose through their diet.

Protein you eat beyond your body's needs is either metabolised directly for energy or stored as fat. However, it is challenging to consume an excessive amount of protein, and it is more problematic to consume too little protein than too much. Not consuming enough protein can lead to worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of developing certain diseases.

Therefore, it is crucial to prioritise protein intake on a keto diet and not fear excess protein consumption.

Protein has a minimal effect on blood sugar

GNG is a stable process that is not easily increased, even with extra protein. Studies have shown that GNG production does not increase even with extra amino acids. Eating too much protein will not increase the rate of GNG. In fact, GNG only occurs when there is a demand for it, such as when the body needs glucose to fuel certain cells that cannot use fat or ketones, like red blood cells.

While controlling carb intake is essential on a keto diet, monitoring protein intake is not as crucial. Eating high-fat and high-protein will not affect ketone levels. The body still requires small amounts of glucose to support important bodily processes, and GNG allows this to happen while the rest of the body is fuelled by ketones.

In summary, eating adequate amounts of protein is beneficial on a ketogenic diet. It helps the body stay in fat-burning mode, provides necessary nutrients, and prevents protein deficiency, which can have serious side effects.

Protein is essential for healthy skin, hair, and nails

Protein is an essential macronutrient that plays a crucial role in promoting healthy skin, hair, and nails. While the ketogenic diet is primarily known for being a low-carb, high-fat approach, consuming adequate amounts of protein is equally important for overall health and well-being. Here's why you shouldn't fear protein when following a keto diet and how it contributes to healthy skin, hair, and nails:

Protein Supports Skin Health:

• Collagen, the most abundant protein in the body, is often referred to as the "glue" that holds our body together. It plays a vital role in maintaining skin health, preventing wrinkles, and improving skin elasticity.
• Collagen supplements have been linked to better skin health, preventing hair loss, and maintaining the integrity of tendons, ligaments, and cartilage.
• A well-rounded keto diet that includes sufficient protein intake can help support the body's natural production of collagen, promoting healthier and more youthful-looking skin.

Protein Promotes Hair Health:

• In addition to its role in collagen production, protein also contributes to hair health by providing essential amino acids. These amino acids are the building blocks of keratin, the primary protein found in hair.
• By ensuring adequate protein intake, you can support the health and strength of your hair, reducing the risk of hair loss and promoting overall hair quality.

Protein Contributes to Nail Health:

• Nails, like hair, are primarily made of keratin, which relies on amino acids from dietary protein.
• Consuming enough protein on a keto diet can help strengthen nails, reduce breakage, and promote overall nail health.

Protein Supports Overall Health:

• Protein is crucial for more than just skin, hair, and nails. It is essential for muscle growth and repair, supporting healthy bones and joints, maintaining the body's pH balance, and boosting immune function.
• A well-rounded keto diet should include a variety of high-quality protein sources, such as fatty cuts of meat, poultry, fish, shellfish, eggs, and dairy.
• By incorporating these protein sources into your diet, you can promote overall health and well-being while still reaping the benefits of a keto lifestyle.

In conclusion, while the keto diet emphasizes fat intake, it is important to remember that protein plays a vital role in maintaining healthy skin, hair, and nails, as well as supporting overall health. Don't fear protein on keto; instead, focus on including a variety of nutritious protein sources to optimize your health and achieve your desired results.

Protein deficiency can lead to worsened workout performance

Protein is one of the body's main building blocks and is essential for muscle growth and repair. A protein deficiency can lead to worsened workout performance, as well as a host of other health issues.

Loss of Muscle Mass

Protein deficiency can lead to a loss of muscle mass over time. This is because when dietary protein is in short supply, the body tends to take protein from skeletal muscles to preserve more important tissues and body functions.

Increased Risk of Bone Fractures

Protein is also important for bone health. A 2021 study found that participants who ate higher amounts of protein had up to 6% higher bone mineral density in their hips and spine than those who ate less protein. After five years, the researchers found that those who ate more protein were less likely to experience bone fractures.

Stunted Growth in Children

Insufficient protein intake may delay or prevent growth in children. In 2020, over 149 million children had stunted growth, and children who don't regularly consume enough protein are four times more likely to experience stunted growth.

Greater Severity of Infections

Protein plays a role in building antibodies, which help fight infections. A 2013 study found that athletes who consumed a high-protein diet experienced fewer upper respiratory tract infections than those consuming a low-protein diet.

Greater Appetite and Calorie Intake

Protein plays a key role in appetite maintenance and total calorie intake. If you're not consuming enough protein, your body will increase your appetite and encourage you to eat more. This may lead to consuming more calories, causing unintended weight gain and obesity.

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