A high protein ketogenic diet might differ from a classic ketogenic diet in matters of macronutrient distribution. A standard ketogenic diet includes 80 to 90% of fat, 5 to 10% calories coming from carbs and 5 to 15% of protein. However, in a high protein, keto diet, the amount of carb intake is restricted. However, it is higher in fat and protein.
For instance, a high-protein, low-carb diet advises more protein than the recommended daily allowance. Which means 1.3 grams to 3 grams of protein per kg of body weight. There is no fixed macronutrient range in a high protein, keto diet. Usually, people following this diet swap high-carb meals with high protein sources.
Here, in this article, you'll find the answers to all your questions concerning high protein low carb meals. Know the best high-protein meal options you should go for and whether it's beneficial for your lifestyle.
The minimum protein requirement in a high protein diet, ketogenic diet
How much protein one should consume in a day remains a topic of controversy. According to DRI, the intake of 0.8 grams of protein per kilogram might be sufficient to prevent any kind of protein deficiency. However, many health experts argue otherwise.
They believe a low protein intake does not maintain optimal health. Furthermore, diets providing double the amount of protein (0.75 grams per pound or 1.6 grams-kg per day) help to promote fat loss and deal with age-related issues in elderly adults.
What can I eat on this diet?
The types of food that you could include in high protein low carb meals are similar to a classic ketogenic diet. These are:
- Whole eggs, egg whites.
- Meats like chicken, turkey and bishop. Other quality protein options like beef and pork.
- Fish like cod, shrimps, and clams, to name a few.
- High protein vegan food like soy foods and tofu.
- Green non-starchy veggies like cauliflower, broccoli, pepper and mushrooms, zucchini, tomatoes, and more.
- Seeds and nuts like chia, hemp, almond, and pumpkin.
- Other high protein sources include dairy products like cheese and Greek yoghurt.
Is the high protein, ketogenic diet good for me?
High protein meals that are low in carb have quite an effect on your body and lifestyle. This diet brings in many health benefits that can help you stay in shape, maintain a positive balance, and achieve good health. Let's take a look.
1. Makes you feel satisfied
A diet rich in protein suppresses appetite and has a beneficial effect on reducing hunger while making you feel full and satisfied for long hours. Meals with high protein content also reduce the levels of hunger hormones such as ghrelin. It also causes a natural reduction in food consumption among people. According to a randomised trial, a high-protein, ketogenic diet reduces hunger and lowers food consumption more than high-protein non-ketogenic diets.
2. Increases metabolic rate
A high-protein diet increases the metabolic rate during digestion. With an increased higher metabolic rate, a high protein diet increases the number of calories you burn. In fact, studies suggest that a diet higher in protein helps you burn more calories and increases the metabolic rate by 20% to 35%.
3. Initiates weight loss
The ability of the protein to increase metabolic rate and decrease hunger acts like a bonus for an individual who's struggling to lose weight. Protein rich meals help boost metabolism rate and promote satiety and the feeling of fullness, which in return proves to be an effective way to lose weight. When your meals are high in protein they are especially effective in burning more calories and stimulating fat loss in the body.
4. Reduces the risk of heart disease
A high protein, ketogenic diet decreases your chances of having bad heart health. This diet lowers the risk of possible heart disease. A high protein, keto diet reduces high triglycerides levels, improves good cholesterol in the blood and checks high blood pressure by improving blood sugar control. This way, it helps to diminish the potential threats and risk factors that could cause heart illness or stroke.
The bottom line
The high protein, ketogenic diet has its own benefits and positive lifestyle effects. However, it is not meant for everybody. Somebody who's confused about whether to start this diet should consult a doctor first and work under the supervision of a dietician.
References:
https://www.healthline.com/nutrition/high-protein-low-carb-diet
https://pubmed.ncbi.nlm.nih.gov/18175736/
https://www.everydayhealth.com/ketogenic-diet/can-keto-help-prevent-manage-heart-disease/
https://.healthline.com/nutrition/high-protein-diet-plan#TOC_TITLE_HDR_3
