how much protein?

Navigating the ketogenic diet can be very tricky when you are making the transition from the typically prescribed western high carb, high protein, low fat diet. In contradiction, the keto diet promotes a high fat, moderate protein, and very low carb intake.

On the ketogenic diet, you derive just 10-20% of your calories from protein, the bulk of your calories are from fat (70-80%) and the remaining 5% are from carbohydrates.

You might be worried that 10-20% protein is far too little. However, excess protein that is not used to repair muscle is converted into glucose; so you really can have too much protein. If you have concerns about losing lean muscle, you need not worry. When the body is in a fat burning metabolic mode (Ketosis) you are producing ketones, in particular the beta-hydroxybutyrate (beta-HBA) ketone. Beta-BHA preserves our muscle mass by utilizing our fat stores for fuel instead. Source: Grain Brain, Dr David Perlmutter. If you are looking to catalyse your ketone production, you can try exogenous ketones or MCT Oils.

which proteins are ideal for the ketogenic diet?

You want to look for fatty cuts of meat rather than the leaner cuts. One of the most accessible and nutritionally rich sources of protein for the ketogenic diet are organic eggs, and eggs are so versatile! The great news is that there aren’t any meats off the ketogenic menu!

grass fed and organic meats

The most crucial factor that you must take into consideration when choosing protein from animal sources is that it is grass-fed, organic and if it’s seafood, it should be wild. This is because naturally raised animals are not exposed to the same level of toxins, such as antibiotics, pesticides and hormones that non grass-fed and organic animals are exposed to.

When we consume meats, we are ingesting the same toxins that the animals absorbed. In cases where animals have been raised in a stressful environment, they will have released a great deal of cortisol into their bodies too. Go for happy, natural and pure protein sources that will be so much healthier for you.

Make the most of the fact that you may be consuming less protein than you are used to by switching to higher welfare, organic, grass-fed or wild meats and fish. So, aim for higher quality protein at a lower quantity!

Read about healthy fats here.


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