Misconception #2 Low-carb means High Protein
Today we are going to talk about the second major misconception about keto and Low carb diets that can mean the difference between success and failure: Low carb means high protein.
Proteins are composed by chains of amino-acids . Nine of these are called “essential” amino acids, because we need to get them through the diet can not be made by the body.
All essential amino –acids are contained in animal protein, especially organ meats. High quality (grass-fed / organic / pastured) animal protein is the best you can eat for your body, when it’s consumed in the right amount!
If protein is an essential macronutrient,why is it bad on a ketogenic diet?
Protein is very important even on a ketogenic diet, as it is the most satiating nutrient and it prevents huger and cravings.
It is also an essential nutrient, so it is very important to get the proper amount so we do not get malnourished. Protein is also very important to build and maintain lean muscle mass, which is our goal when losing fat mass, as lean muscle is healthier and burns more calories.
First of all you need to determine the right protein need for your level of activity and lean muscle mass, as we will see how to d below.
But WHAT happens in the body when we are trying to keto adapt and we eat too much protein?
Promotes long-term weight gain and obesity through drastically increased leptin levels. Leptin is a satiety /metabolic regulation hormone and overexposure to it will permanently damage your metabolism. While protein is the most sating of the 3 macros, in the long run the effect will be exactly the opposite: It will make you always hungry!
Promotes faster aging, through glycation =Internal damage of the cells caused by oxidation.
Reduces lifespan. Protein is highly thermogenic (increases body temperature) which also creates damage through glycation.
Prevents you from getting into ketosis. Excess protein is broken down and turned into glucose (gluconeogenesis) thus elevating not only glucose levels but also Insulin response. The excess sugar in the blood will prevent you from getting successfully keto-adapted.
All the effects mentioned above happen regardless if you are on a low carb diet or not, but they become much more noticeable when you are trying to lose weight and get healthy through carb restriction and you are not getting the results you want.
HOW do I know what is THE RIGHT amount of protein for me?
How much protein do I actually need?
It really depends on you age, the state of your metabolism and how much lean muscle mass your body is composed of. The more lean muscle you have, the more protein you can tolerate.
For a lean, fit body with moderate to high levels of activity calculate at 1 gram of protein for pound of body weigh.
If you are overweight and have a higher body fat percentage you should calculate .6 grams of protein per pound of body weight.
Important All Protein is weighed COOKED.
Shown in the video:
60 gr (2.1 oz) skinless chicken breast meat = 17.5 gr protein
60 gr (2.1 oz) steak meat = 16.5 gr protein
60 gr (2.1 oz) skinless salmon filet = 14 gr protein
60 gr (2.1 oz) ) sardines in oil, drained = 15 gr protein
60 gr (2.1 oz) mozzarella cheese = 13 gr protein
60 gr (2.1 oz) cheddar cheese = 15 gr protein
1 lg organic egg = 6 gr protein