You possibly already know that cutting the carbohydrates is vital on a ketogenic diet, but protein consumption equally matters!
One of the prevalent mistakes people make while following the ketogenic diet is consuming too much protein.
So, you might be left with the overwhelming question: How much protein can you actually eat while on a ketogenic diet?
Let’s find out how you can stay away from the mistake of consuming too much protein and precisely how much of it you can safely eat on a ketogenic diet.
Eating protein on the ketogenic diet
The biggest dilemma of the ketogenic diet is getting to eat ample amount of foods that are fulfilling and curbs hunger. Those foods comprise rich, fatty animal based proteins. But what quantity of these proteins is the right amount?
To answer this overwhelming question, you need to realize how proteins work within the ketogenic diet and why it’s significant to keep track of your amounts for the good results.
The role of protein in ketosis
Protein is a vital building block of life; we need protein to supply our bodies with all of the necessary amino acids. Proteins are essential for several different actions in the body, including regulation and functioning of the internal organs and cells. Clearly, it’s imperative to make sure you’re getting adequate quantity of these complex vital molecules.
The problem is that when you’re following a ketogenic diet, it can be tempting to eat a lot of foods high in protein content. You’re nearly removing an entire major group from your diet (carbohydrates), so those new to keto diet might unknowingly replace the carbohydrates with other protein-rich foods. This is exactly where you have to be cautious because too much protein is not always good—in fact, it can keep you out of ketosis and fail your entire strategy.
A common misunderstanding is that the keto diet is a high protein diet—it’s not. It’s, in fact, a high-fat, moderate-protein, and low-carb diet.
Why eating too much protein is bad
Ketosis deprives the body of its carbohydrate storage so it can begin breaking down fat and utilizing ketones for energy production. But in the deficiency of carbohydrates, there’s another way by which the body can fuel itself: by breaking down proteins.
If you consume more protein than is required by the body, it can break down amino acids into glucose to fuel itself. This is known as gluconeogenesis, which increases your insulin levels and reduces the levels of ketones in the blood.
This means that even if you’re on an extremely low carb diet, your body could be switching out of ketosis back to using glucose—backward and forward. And that means a high possibility of experiencing the keto flu, or the regular side effects of switching between these two energy systems.
Gluconeogenesis also means the body is breaking down lean protein for energy, which isn’t good for health.
Monitoring your protein intake
Now that you understand the explanation why too much protein isn’t good on the ketogenic diet, you should make a proper diet plan and stick to it. You can check our list of Keto Foods that you can incorporate in your keto diet plan.