A ketogenic diet refers to a low–carbohydrate, high–fat diet used in treating certain medical conditions. The keto diet has become increasingly popular in recent years due to the increasing demand for weight loss diets and plans. Similar diets are useful for treating medical conditions, such as the Atkins diet, characterized by low carbohydrate and high protein level meal components.
The contention in the weight loss strategy has recently been centered around certain questions, none of which are as unpopular as the question of “How much of protein content is ideal for consumption when you’re on a keto diet?”. This article is set to give our readers insightful answers into weight loss and protein consumption levels while following a keto diet.
Firstly, let’s take a look at what proteins are and what they do to the body
What are Proteins?
They are an essential class of macronutrients that the body utilizes from our food consumption – including carbohydrates and fat. Proteins are made of amino acids, and these amino acids are among the recommended food components to be consumed daily.
Protein sources include animal sources and plant sources majorly. The animal protein sources typically contain all nine required amino acids and are complete, while the plant sources are incomplete in their amino acid components. You’ll have to combine food protein sources strategically to get a complete protein-rich diet.
Suppose you need animal protein sources while on a Keto diet; you should consider adding eggs, meat, seafood, poultry, and cheese to your diet. On the other hand, if you require animal protein sources, you should try getting seeds, nuts, tofu, and soy-based products to complement your traditional protein sources.
Proteins are essential to repairing body muscles and ensuring muscle growth.
When consumed in adequate quantities, Proteins help maintain bones, hair growth and significantly improve skin health.
The amino acids found in proteins are essential for the body’s metabolic processes, including hormone secretion and enzyme synthesis.
Scientific study has also shown that having adequate protein intake can help make the weight control journey easier. This is because protein consumption gives the body a hormonal sense of satisfaction.
How much protein should I take?
There are several positions to protein consumption by different diet experts in the nutritive industry. However, the diet doctor’s standard recommendations for individuals who are on a low carbohydrate diet puts protein intake between 1.2 g to 2.0 g per kg of body mass to improve muscle gain, enhance body metabolism, and aid health recovery.
A protein intake of at least 2.0 g per body mass is recommended for individuals who are probably underweight or in recuperative health conditions. Also, persons observing keto diets to cure or alleviate medical conditions such as cancer should aim for protein intakes between 1.2 to 1.5 g per body weight.
Individuals who fall into the overweight category can use an ideal body mass or a reference weight to determine their protein intake. However, these diets should be taken and observed under stern supervision by health professionals.
The breakdown of a keto diet build up should be between
20% – 25% proteins
65% – 80% fats
3% – 10% carbohydrates
Consuming excess protein while observing a keto diet could undo all the hard work and regimented eating habits in almost no time. This aptly describes a condition called gluconeogenesis (GNG), which is the process of liver and glucose metabolism synthesize glucose from the excess amino acids in your system due to increased protein consumption. Diet experts have said that the process is a natural body metabolism process to restore balance in the nutrient scale.
There are dietary restrictions when following a keto diet. However, the body always has to adapt to produce minimal quantities of these nutrients required for essential. Glucose is one key macro component utilized in metabolic processes – hence why the body requires glucose to survive.
Dietary studies on ketogenic weight loss strategies are still limited and not defined at this time. However, several small group studies have been the basis of the results and guides listed above. Consulting with your doctor or dietician remains the best way to handle any weight loss program.