What are the best sources of protein on a ketogenic diet?
The ketogenic diet is the most popular diet of 2021, and it has a great chance to keep this position in the years to come due to its effectiveness. It is the best way to get rid of unwanted body fat in a fast time. The ketogenic diet is recommended by doctors to people who suffer from insulin resistance, among other conditions. What makes beginner keto adepts dizzy? Ketogenic carbohydrates and protein, of course. In this article you'll learn what it's really like with this protein.
Briefly about the ketogenic diet
The keto diet involves the body going into a state of ketosis. Sound pretty vague? Ketosis occurs when our body stops using glucose, which it converts into energy. It gives way to ketogenic bodies, which in turn come from the breakdown of fat. It is the fat that becomes the fuel for propulsion. How does this happen? On this diet we exclude carbohydrates, protein and sugars from the keto menu. It is assumed that fats should account for 80-90% of all our daily food. And the rest is protein and carbohydrates. In order for such a diet to be good for our health and well-being, you should always consult your doctor or nutritionist. Ideally, we should use diet plans prepared for us that take into account the results of our tests. At least for the first month! In this way, we can learn how to compose meals.
Protein on a ketogenic diet
Unfortunately, protein on the ketogenic diet very often thwarts our success. It is extremely important to watch the allowed amount of protein. Too much of it can cause problems in going into ketosis. Protein on ketosis should therefore be strictly controlled. Why? Because it is the protein on ketosis that is converted into glucose, and thus our body will continue to draw energy from it. Glucose is not only a hassle to go into ketosis, but also a much bigger appetite, which provokes snacking.
How much protein to eat on a ketogenic diet?
You already know that protein on ketosis, or rather its excess will provoke difficulties in losing pounds. However, it is not that from now on you have to say goodbye to your beloved chicken breast for good. Protein is necessary for everyone to function well! Especially if you're a regular sports person - whether it's the gym or the mat in your own home. Protein helps your muscles grow. However, how much of it to eat? A good nutritionist can help you with the exact calculations, who will lay out each meal for you.
Experts say that a good diet balanced keto menuA ketogenic diet should contain 1-1.5 g of protein per 1 kg of body weight for people who have a sedentary lifestyle. Protein on a ketogenic diet, in people who train at least twice a week, is already a different range - 1,8-2 g per 1 kg of body weight. It should be remembered that if you are stressed a lot, get little sleep, lead a fast and intensive life, and in addition, play sports - the amount of necessary protein increases.
Macro proportions on ketosis
The macro proportions on ketosis are more restrictive than in the later stages of the ketogenic diet. It goes like this:
- - fat - 80-85%
- - protein - 10-15%
- - carbohydrates - 5%
This is a safe option, but what if we do not feel well and such proportions are too much sacrifice for us? Well, it would be best to survive the process of ketoadaptation, and then we can switch to a more liberal variant, which will no longer give such spectacular results in weight loss. The process will continue, but a bit slower. This dietary option presents itself as follows:
- - fat - 70-80%
- - protein - 20-25%
- - carbohydrates - 5-10%