What Is A Good Protein Shake For A Ketosis Diet?
A ketosis diet -- more correctly termed a ketogenic diet --- normally includes three dietary characteristics: low carbohydrate, high fat and moderate protein intake. This type of diet puts you into ketosis, a metabolic condition where your body burns fat for energy rather than carbohydrates, its normal energy source. Protein shakes designed for low-carbohydrate diets will meet your need if you want to follow a ketogenic diet. Ask your doctor before making major diet changes. Video of the Day If you're following a ketogenic diet, you need a moderate amount of protein in your diet. If you consume too much protein, your liver will convert some of the protein to glucose to use for energy, explains Dr. Michael Eades, co-founder of Medi-Stat Medical Clinics. This slows the changeover to burning fat for energy. Protein intake must remain high enough to prevent muscle loss and low enough to not interfere with ketosis, author Lyle McDonald explains in his book, "The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner." On average, you need 0.8 grams of protein per 2.2 pounds of body weight if you're sedentary and 0.9 grams if you're active, according to McDonald, although you might need as much as 150 grams of protein per day in the first few weeks of a ketogenic diet. Protein supplements often contain 20 to 30 grams of protein per serving; don't drink protein shakes that exceed your daily limit if you drink several per day. If you drink protein shakes, check the label to make sure the shakes contain no more than a few grams of carbohydrate. As long as you keep your carbohydrate intake to less than 50 to 80 grams per day, your body will go into ketosis, author and trainer Mark Sissons explains on his website, Mark's Daily Apple. However, keeping carbohydrates to les Continue reading >>
What Everybody Ought To Know About Ketosis
Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>
10 Critical Ketogenic Diet Tips
10 Critical Ketogenic Diet Tips A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days. This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low. The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption. Here are several advanced tips to get into and maintain ketosis. 1. Stay Hydrated: This is considered a no-brainer, but is not easy to follow. We often get so busy in our day-day lives that we forget to hydrate effectively. I recommend super hydrating your system by drinking 32 oz of filtered water within the first hour of waking and another 32-48 oz of water before noon. I have most of my clients do a water fast or eat light in the morning doing smoothies or keto coffee or tea. So hydration around these dishes should be well tolerated by the digestive system. In general, aiming to drink at least half your body weight in ounces of water and closer to your full body weight in ounces of water daily will help you immensely. I weigh 160 lbs and easily drink 140-180 ounces of water each day. Sometimes more in the summer time. As you begin super Continue reading >>
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
- Drug to Reverse Type 2 Diabetes Passes Critical Test in Mice
- St. Luke’s Spotlights Critical Link Between Type 2 Diabetes and Heart Disease in Partnership with Boehringer Ingelheim and Eli Lilly and Company
How Much Protein Can You Eat In Ketosis?
Having been a low-carb enthusiast and team Diet Doctor member for years, you would have thought I’d nailed ketosis ages ago. I haven’t. In the last post, Why You’re Not in Ketosis, I revealed why, and how I fixed it (by reducing my carb and protein intake to 20 and 60 grams per day respectively). But, I had a problem. Though it felt awesome to be back in ketosis, it sucked to eat so little protein – 60 grams a day isn’t much for a meat lover like me. Could I eat more protein AND remain in optimal ketosis? I was going to find out. The protein experiment I designed the following experiment: First, I would increase my protein intake from 60 grams a day to the level where I would no longer be in optimal ketosis. Then, I would reduce my protein intake until I was back in optimal ketosis, using what I ate on the last day to define my daily-protein limit. Finally, I’d eat to this daily-protein limit every day for a week to test its accuracy, adjusting my protein intake if necessary. To increase the trustworthiness of the experiment, I added five rules: 1. Keep eating 10-20 grams of carbs a day 2. Keep eating during a four-hour window (5-9pm) 3. Adjust my protein intake gradually 4. Make no other major changes to my life 5. Measure my blood-ketone levels every morning before eating “Nice plan”, I thought. But there was one thing I hadn’t taken into account… Preparation To start off the experiment, I measured my blood-ketone levels: 2.0 mmol/L. Not exactly shocking news – I had been eating 45-60 grams of protein and 10-20 grams of carbs a day for weeks, being in optimal ketosis almost every morning. But all that could end soon – it was protein time. Day 1: Taco-cheese shells On the first day of the experiment, I ate similarly to how I’d eaten lately – Continue reading >>
How Much Protein Should You Eat On Keto Diet
You have probably wondered how much protein you should be consuming on a keto diet in order to optimize your results, and you have probably checked a few of the keto calculators available online, only to find yourself even more confused than before. We all know that protein is essential for our health. Our bodies use it to maintain, build and repair the tissue of our organs and muscles. Additionally, it’s a major contributor to the feeling of fullness, which, as we all know, helps tremendously with diet compliance and weight loss. But what is the exact role protein plays in the keto diet and how much of it do you need to consume to maintain optimal ketosis? There is a lot of conflicting information online, so we would like to bring some clarity to the heated debate of protein and the keto diet. Let’s start with the basics. What is Protein and Why Is It Important? Protein is the most important structural component of your muscles and other bodily tissues such as organs, skin, hair and practically all body parts, and without it, your body cannot repair and maintain itself. Protein is made of amino acids. While our bodies can make some amino acids from scratch, we need to get others from our diet, and these are the so-called “essential amino acids”. The primary function of protein metabolism is to maintain the body and its tissues and functions. Protein can be used as an energy source, although it is clearly not the body’s first choice – carbs and fat come before that (1). Does Excess Protein Turn into Sugar on a Ketogenic Diet? There is a common misconception that excessive protein will turn into glucose, thus hampering your progress. First of all, when people say “excessive protein” will turn into sugar or kick you out of ketosis, they need to define how Continue reading >>
Will Too Much Protein Per One Meal Kick Me Out Of Ketosis?
In short: Yes. Your body will use gluconeogenesis to turn the protein into glucose for energy. However, this isn't necessarily a bad thing. From my knowledge of reading articles (probably a bunch of bro science), it depends if your body needs energy (ATP). The more you go into ketosis, the better your body gets at making keynote bodies, the more keynote bodies you have the more fat stores you will tap into, the more fat stores you tap into, the more energy you will have. If you are just starting out carb cycling, your body probably won't be so capable of making as many keynote bodies, so it won't be able to tap into as many fat stores to produce enough energy. Therefore your body will use whatever is has such as protein/amino acids and convert it to ATP via gluconeogenesis. However, your body will only convert what it needs and will still be making as many keynote bodies as it possibly can. So, the protein won't turn into large amounts of excess glucose and make you fat. So, don't be afraid of eating good meat. Protein will not cause fat gain. If you'd like to avoid gluconeogenesis/running on protein made ATP and run only on ATP synthesized from fat, there is a way. A simple solution for this is called a "Fat Fast". This is where you only eat fat. Good fats tho! Coconut oil, grass fed organic butter, avocado, cashews, cream cheese. Only do this for 1 or 2 days MAX. Good fats help tap into fat stores, so your body doesn't need to create as many keynote bodies. This will also help your body get better at creating keynote bodies, because you are still in deep ketosis. Hope that helped. I carb cycled for nearly an entire summer and went from 255 to 219. If my science wasn't incorrect, it didn't matter in the end. That was my understanding of it, I put in the dedication to t Continue reading >>
Dietary Protein, Ketosis, And Appetite Control.
“Dietary protein has a purpose, and that purpose is not carbs.” Nor is it to break ketosis or stall weight loss. Drastically increasing protein intake may reduce the degree of ketosis in the context of a large energy surplus, but this is likely due more specifically to the large energy surplus than the protein. This would explain why Warrior dieters (1 meal meal per day) often report reduced ketones if they eat too much protein. It’s more likely that the 2000 kcal bolus is exerting it’s anti-ketotic effect by being a large energy surplus, such that anything other than 90% fat would blunt ketosis. It’s not the proteins… Want proof? Here’s an n=1 to try: give up Warrior dieting for a few days and try 3 squares. My bet is that you’ll be able to increase protein intake and still register ketones as high or higher than before. There are data to support this and reasons why it may not matter (below). disclaimer: I don’t think “deep ketosis” is necessary to reap the benefits of carbohydrate-restriction. But if you love high ketone meter readings, then this might be a better strategy to maintain deep ketosis while getting adequate protein. win-win. if I hear: “oh no, I was kicked out of ketosis!” one more time… All of the studies below are confounded one way or another, but so are we humans. Negative energy balance promotes ketosis even with relatively high protein intake. Phinney showed this in obese patients in 1980. He fed them a very low calorie diet for 6 weeks; 50% of the calories came from protein, the rest fat. This amounted to ~76 g/d or ~1.2 g/kg of their “ideal body weight.” It was, however, a rather severe caloric restriction. They lost ~22 pounds; two-thirds of it was fat mass. Muscle glycogen plummeted from 1.53 to 1.04 mg/100 g… Continue reading >>
If You Eat Excess Protein, Does It Turn Into Excess Glucose?
Gluconeogenesis is Demand-Driven, not Supply-Driven We have seen the claim that any protein you eat in excess of your immediate needs will be turned into glucose by spontaneous gluconeogenesis ¹. (Gluconeogenesis (GNG) is the process by which glucose is made out of protein in the liver and kidneys.) Some people think that because protein can be turned into glucose, it will, once other needs are taken care of, and that therefore keto dieters should be careful not to eat too much protein. While we believe there are valid reasons for limiting protein intake, experimental evidence does not support this one. In our opinion, it makes sense physiologically for GNG to be a demand-driven rather than supply-driven process, because of the need to keep blood glucose within tight bounds. In brief Gluconeogenesis is a slow process and the rate doesn't change much even under a wide range of conditions. The hypothesis that the rate of gluconeogenesis is primarily regulated by the amount of available material, e.g. amino acids, has not been supported by experiment. Having insufficient material available for gluconeogenesis will obviously limit the rate, but in the experiments we reviewed, having excess material did not increase the rate. We haven't found any solid evidence to support the idea that excess protein is turned into glucose. More experiments are needed to confirm that this still holds true in keto dieters. Gluconeogenesis has a Stable Rate Gluconeogenesis (GNG) is a carefully regulated process for increasing blood sugar. It is stimulated by different hormones, including glucagon — the primary hormone responsible for preventing low blood sugar. GNG produces glucose slowly and evenly ². It was once thought that the main determination of the rate of GNG was how much glucogen Continue reading >>
Here's Exactly How I Lost 50 Pounds Doing The Keto Diet
Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient Continue reading >>
Common Ketosis Killers
“I’ve tried your low-carb diet, Dr. Nally, and it didn’t work.” “Hmm . . . really?” If your mumbling this to yourself, or you’ve said it to me in my office, then lets have a little talk. I’ve heard this statement before. It’s not a new statement, but it’s a statement that tells me we need to address a number of items. If you’ve failed a low carbohydrate diet, I’d suspect you are pretty severely insulin resistant or hyperinsulinemic. You probably never really reached true ketosis. I’d want to have you checked out by your doctor to rule out underlying disease like hypothyroidism, diabetes, other hormone imbalance, etc. Next, switching to a low-carbohydrate lifestyle is literally a “lifestyle change.” It requires that you understand a few basic ketosis principles. And, it takes the average person 3-6 months to really wrap their head around what this lifestyle means . . . and, some people, up to a year before they are really comfortable with how to eat and function in any situation. I assume, if you are reading this article, that you’ve already read about ketosis and understand the science behind it. If not, please start your reading with my article The Principle Based Ketogenic Lifestyle – Part I and Ketogenic Principles – Part II. If this is the case, then please proceed forward, “full steam ahead!” There are usually a few areas that are inadvertently inhibiting your body transformation, so let’s get a little personal. First, this is a low carbohydrate diet. For weight loss, I usually ask people to lower their carbohydrate intake to less than 2o grams per day. How do you do that? (A copy of my diet is accessible through my membership site HERE.) You’ve got to begin by restricting all carbohydrates to less than 20 grams per day. Continue reading >>
How Too Much Protein Is Bad For Ketosis
One of the well-known mantras of the ketogenic diet is very low carb intake and high fat intake. But there’s another nutrient that’s important to monitor when going keto—and a lot of people make the mistake of not considering its importance. That would be protein. Although protein is a critical element in the diet we need for optimal health, it’s important to not eat TOO much protein on the ketogenic diet. Why? Well, there are a couple reasons that we’ll be discussing below. How Too Much Protein is Bad for Ketosis The biggest energy source on the ketogenic diet is fat. In fact, around 75% of your diet should come from healthy fat sources. The key here is that, unlike the traditional idea of low-carb diets where protein is higher, protein intake should bemoderate, not high, on keto. Not following this advice will never allow your body to enter ketosis, which is the main point of going keto and reaping all of the amazing benefits. The reason too much protein is bad for ketosis is because our bodies have a fundamental energy process called gluconeogenesis. For a deeper dive into the topic, see our post on fixing the biggest ketosis mistakes. For now we shoud know the basics. Let’s break it down this mouthful of a term. The word gluconeogenesis has three parts to it, Gluco – coming from the greek root glukos – literally meaning “sweet wine.” Neo – “new” Genesis – “creation” So a great way to think about it is this is how your body creates new sweet wine for your body. Some people tout that “you don’t need carbohydrates to survive,” which is only partially true. To clarify, you don’t need to eat any carbs to survive, but make no mistake, your body needs carbs in the form of glucose and glycogen, and it will get this via survival mechan Continue reading >>
Can Too Much Protein Stall Your Results?
It’s true that eating protein may boost metabolism and help you to feel fuller but this doesn’t mean that Atkins is the protein ‘free for all’ that many believe it to be and excessive amounts of steak, cheese, eggs and other foods shouldn’t be over-eaten, and this is for a valid reason. If you consume too much protein then this can be converted into glucose by a process called ‘gluconeogenesis’. The conversion of protein to glucose occurs as a result of the hormone, glucagon, which prevents low blood sugar and so isn’t a bad thing unless you are OVER-consuming protein. You see, when you reduce carbs, you go into ‘ketosis’ or fat burning and you produce ketones which are also used for energy. The small amount of glucose needed for brain function comes partly from the process of gluconeogenesis. This means you’ve no need for high amounts of carbs, above and beyond the ‘good’ carbs which you get from vegetables, pulses etc.; and this is for their nutritional factor as they are packed with fibre and other nutrients. When following Atkins, if you do overeat protein foods then you can stall the transition to ketosis; or even get knocked out of this fat burning state altogether. Don’t worry too much though as gluconeogenesis is a slow process and so you’ll not instantly stop burning fat if you eat a steak that’s too large, or you have an extra helping of bacon on your full English breakfast. However don’t eat large helpings of meat or eggs on a daily basis as this may set you back and stall weight loss. It’s also depends on you as a person as some people are more sensitive to protein and are best advised to err on the lower end of the scale when choosing meals. Others can eat more protein and needs will increase if you’re exercising too. S Continue reading >>
More Than You Ever Wanted To Know About Protein & Gluconeogenesis
My dear readers, the website/blog update has run into some snags. Rather than continuing to keep you waiting, though, I’m going to publish new posts and I’ll worry about transitioning them over later on. And since it’s been a few months since I last posted anything of substance, I’ve decided to drop this enormous, enormous post on you to make up for that lost time—and it might take you equally long to read it. Sorry about that, but hey, I haven’t written anything meaningful since May, so, depending on your point of view, this post is either a gift or a punishment. As I’ve said in the past, if you’re an insomniac or a cubicle dweller with lots of time to kill, you’re welcome. (The rest of you, go get yourself a cup of coffee or tea, come back, and get comfy.) I’ve been meaning to write this post for over a year, but it’s such a big topic and so much can go wrong that the thought of tackling it all was enough to make me not write it. But it’s gotten to the point that I’m tired enough of seeing the same questions asked and the same myths propagated over and over on various keto and low carb forums that I’ve decided this needs to be done, no matter how painful I might find it. Because seeing nonsense and fearmongering regarding the role of protein in low carb or ketogenic diets is even more painful. So if finally managing to organize my thoughts into some kind of coherent prose means I never have to read the phrase, “too much protein turns into sugar” ever again, it will be worth it. So that’s what’s on tap today, kids: Gluconeogenesis. That’s right, friends, it’s time to do some myth-busting surrounding the whacked-out notion that protein—lean protein, in particular (like a skinless chicken breast, or tuna canned in water)—is the Continue reading >>
Protein Over-consumption In Ketogenic Diets Explained
Protein over-consumption is one of the main issues discussed at the Ketogains Group everyday. People are always reading, hearing and/or misunderstanding that eating protein will cause gluconeogenesis and kick you out of ketosis. Tyler Cartwright splendidly refuted the claim that protein supply activates GNG in this post, I recommend you check it out. So, if protein consumption doesn’t massively increase gluconeogenesis, then two questions remain: Why doesn’t ketogains recommend you eat tons of protein? Why does protein over-consumption lower ketones? Ketogains Protein Recommendation Of these questions, the first is easier to answer. The reason we don’t advocate the consumption of tons of protein is because beyond a certain point -arguably somewhere between .8g and 1.2g per pound of lean mass(lbm)- there’s just no benefit. Protein also carries a couple of minor inconveniences: It tends to be expensive and it can cause indigestion. If there were no other reason not to over-consume protein, this would simply be enough. There is also a minor debate over whether or not protein over-consumption prolongs the adaptation phase (irrelevant if you are already adapted). Also some people argue that it may be sub-optimal for performance, but these are secondary to the previous points: It’s unnecessary to eat more, so there’s no reason to recommend over-consumption. Protein and lower ketones The second gets a bit more complicated, and touches on something that Tyler just hinted at in his article. My soapbox is diabetes, and to a lesser extent, obesity… Diabetes has a lot to tell us about blood sugar control and precisely how and why certain food items impact blood glucose. In type one diabetes, the population of beta cells in the pancreas mostly dies, leaving the alpha c Continue reading >>
How Much Protein Can You Eat On A Ketogenic Diet?
You likely already know cutting the carbs is important on a keto diet, but protein intake matters, too! One of the biggest mistakes people run into when going and staying keto is eating too much protein. So, you might be left with the question: How much protein can you eat on a ketogenic diet? Let’s cover how you can avoid the mistake of consuming too much protein and exactly how much of it you can eat on a ketogenic diet. Eating Protein on the Ketogenic Diet A great appeal of the ketogenic diet is getting to eat plenty of foods that are filling and satisfying. Those foods include rich, fatty animal proteins. But how much of these proteins is the right amount? To answer that question, you need to understand how proteins work within the ketogenic diet and why it’s important to monitor your amounts for the best results. The Role of Protein in Ketosis Protein is an important building block of life; we need them to provide our bodies with all of the essential amino acids. Proteins are important for many different actions in the body, including regulation and function of the organs and tissues. Obviously, it’s important to make sure you’re getting enough of these complex molecules. The problem is that when you’re eating a ketogenic diet, it can be pretty easy to eat a lot of foods high in protein. You’re almost eliminating an entire macronutrient group from your diet (carbohydrates), so those new to keto might simply replace the carbs with more protein-rich foods. This is where you have to be careful, because more protein is not always better—in fact, it can keep you out of ketosis. A common misconception is that the ketogenic diet is a high protein diet—it’s not. It’s a high-fat, moderate-protein, and low-carb diet. Why Eating Too Much Protein is Bad Ket Continue reading >>