In addition to fat and carbohydrates, protein is one of the three macronutrients in the diet and plays a unique and important role in the body. Here’s a guide to everything you need to know about protein in a keto diet.
The benefits of a ketogenic diet
Choosing a ketogenic diet offers a number of valuable benefits. According to research, a condition of ketosis leads in particular to a significant improvement in blood glucose levels and weight loss. The primary benefits of ketogenic nutrition are the significant reduction in body fat while increasing or maintaining muscle mass. An Australian study showed that obese people lost on average 15 kg over a period of one year. That was 3 kg more than the low-fat diet in the study says http://www.ketosumo.com/.
A ketogenic diet can lower blood sugar and stabilize blood sugar levels. Carbohydrates are the nutrients that increase the blood sugar the most. Since ketogenic diets are very low in carbohydrates , the blood sugar level remains in balance.
What does protein in your body do?
Protein consists of several smaller units called amino acids. Although your body is able to produce most of the 20 amino acids needed, there are nine that it can not make. These are known as essential amino acids and must be taken daily in the diet. Most keto-friendly vegetable protein sources include most nuts and seeds.
Protein is an important part of every cell in your body. Proteins are broken down into individual amino acids in your body and subsequently supply muscles and other tissues. The protein in your muscles is normally broken down daily and rebuilt. Muscle protein synthesis and new muscle building requires a daily intake of amino acids. By eating enough dietary protein, you prevent muscle wasting and, in conjunction with strength training, help build muscle. In addition, the intake of enough protein can help to facilitate weight control. For example, it has been shown that protein reduces appetite and prevents overeating by releasing hormones that promote feelings of fullness and contentment.
So much protein should you consume daily
Normally, a protein intake of 1.2 – 1.7 grams per kg of body weight is recommended. In a few cases, however, a higher protein intake of up to 2.0 grams of protein per kg of body weight may be at least temporarily beneficial. These include people who are underweight or cure of illness, injury or surgery, and in some cases, people who are physically very active.
If you are near your ideal body weight or very muscular, use your actual weight in kilograms to calculate your protein needs. However, if you are overweight, it is best to use your reference weight or ideal body weight to avoid exceeding your protein requirement.
Per meal, you should add about 20-30 grams of protein to your body to ensure that amino acids are absorbed into your muscles. Decrease the protein intake to 3 – 5 meals.
Getting the right amount of protein does not have to be complicated or stressful.
Here are the amounts of food you have to eat to get 20-25 grams of protein:
- 100 grams of meat, poultry or fish
- 4 big eggs
- 240 grams of Greek yogurt
- 210 grams of cottage cheese
- 120 grams of hard cheese
- 120 grams of almonds, peanuts or pumpkin seeds (other nuts, seeds and vegetables provide a small amount of protein, about 2-6 grams per serving)
Make sure you add healthy fats such as butter and coconut oil for cooking and olive oil for salad dressing at each meal. Nuts and seeds can be eaten with meals or as snacks.
Protein shakes are good alternatives if you can not manage to cover your basic protein needs. Shakes are a simple and healthy way of keto diet. The first step in making a keto shake is choosing the right protein powder.
Protein powders are perfect for a keto diet
You can really simplify your keto lifestyle and save a huge amount of time by replacing some of your meals with protein shakes. If you have no appetite and your main goal is to nourish your body perfectly, you can gain a great deal of safety with a protein shake that you know will cover your nutritional needs.
You’ll be surprised how satisfying a nutritious shake is and how it fits into your new keto lifestyle! With the help of protein shakes, you provide your body with all the nutrients it needs and help it regenerate after exercise. It will increase your stamina and your performance at the same time. In terms of taste, there are no limits to your imagination. For example, you can add ingredients such as cocoa and nut butters to the shake. If you live vegan or vegetarian, plant-based protein shakes are especially recommended. Personally, I prefer hemp protein and whey protein in combination with vegetable fats like avocado.
Whey protein is perhaps the most popular protein supplement because it is particularly rich in amino acids that your body uses to build muscle and other tissues. Many whey or soy protein powders contain some carbohydrates. However, there are also low-carbohydrate protein powders.
The three main types of whey protein differ by the processing method.
Whey protein concentrate is the least processed form of whey protein.. Due to the minimal processing, it retains the health-promoting nutrients that are naturally present in the whey.
Whey protein isolate removes most carbohydrates and fats. Isolates contain about 90 percent or more protein and have a lower lactose content compared to whey concentrate. Another form is whey protein hydrolyzate. When Whey protein isolate is hydrolyzed, larger proteins are broken down into smaller parts. Hydrolysates should therefore be absorbed faster.
The benefits of protein shakes in keto
Almost everyone can benefit from taking protein shakes. High quality protein powders contain a number of beneficial nutrients, including antioxidants and amino acids. Research shows that especially athletes need to increase their protein consumption to achieve muscle recovery after hard training. In addition, supplementing with natural protein powders can increase your energy levels and reduce hunger.
But the effectiveness of each protein shake depends on the quality of your protein powder. So choose high quality products that are free of artificial ingredients.