While almost all of us have an idea about a Standard ketogenic diet, a “High-Protein ketogenic diet” may sound like a different subject.
If we take a sneak peek into its micronutrient distribution, a high protein keto diet consists of 60-65% fats, 30% protein and just 5-10% of carbs.
The high-protein keto diet is rightly made for all fitness enthusiasts and weight lifters indulging in an intense weight training and workout regimen.
Moreover, it is also helpful for people looking to shed some significant weight within a short period.
How does this High Protein Ketogenic diet work?
A high protein keto diet plan requires a person to intake around 120 grams of protein and 130 grams of fat daily.
Conversely, the carbs intake has to be under 10% of daily calorie intake. Still, most people find this high protein keto diet more accessible and convenient as it allows you to eat more protein and less fat than a standard keto diet.
This diet may not result in ketosis as, just like carbs, protein is also converted into glucose to fuel the body. This diet is highly efficient in helping you achieve your muscle-building and weight-loss goals.
Health benefits of a high protein keto diet
High protein ketogenic diet
Facilitates lean muscle building process
Once you combine high-resistance-based activities like weight training with a high-protein keto diet, it efficiently triggers lean muscle development.
During specific weight training, your body tends to break and rebuild all the muscles. This is where you have to facilitate the same process with a high-protein keto diet. High protein consumption will provide the essential amino acids to support muscle growth and repair.
This would then help you to gain some good lean muscle mass over time.
Enhanced resting metabolic rate
Once you gain more lean muscle, your body’s resting metabolic rate will be enhanced eventually. It means that even when resting, your body burns more calories and energy without exercising.
Helps in weight loss
Consuming more protein often makes you feel “filled and satisfied” for a good period. This is where your body will get fewer calories over the whole day.
Once you reduce the total calorie intake daily, it will help you in managing your weight loss goals quickly.
Conversely, the increased muscle mass, higher metabolic rate, and the thermic effect of having more protein will help you lose more weight within a specific time.
Although you may find several other weight loss plans, a high protein keto diet is the most effective and convenient.
Overall body strengthening
Once you combine your intense strength training workout with a high protein keto diet, the results will be pretty overwhelming.
This is based on the science that once the body tissues start breaking during a high-intensity workout, the high protein keto diet immediately fuels the recovery process.
You will gain muscle strength over time due to the quick recovery process from the strength training.
Improved sleep patterns
Studies around the world have confirmed that having a high protein keto diet can help you in getting better sleep patterns.
So, if you are one of those “Insomniacs” who are struggling to find a happy sleep every other day, this high-protein keto diet is for you.
Improved lifestyle
A High protein keto diet doesn’t only help you get good muscles and strength and brings improved health and lifestyle to your service.
Still, it’s not just about a high protein keto diet and you got to club it with a healthy fitness routine. This, in turn, will give you a better life quality both now and as you age.
Risks attached and precautions to be taken during a high protein keto diet
High cholesterol levels from specific proteins
There are specific protein sources like fatty meat cuts and other high on fat foods, which are a part of the high protein keto diet.
This, in turn, can bring high cholesterol into the picture and there may be a chance of future heart disease. This is where you must take care of “what kind of proteins” you bring on your platter during a high-protein keto diet.
Kidney related issues
A high protein keto diet is not for people with specific kidney issues.
This is simply because high protein intake strains the kidneys, which can then impact their overall functioning. Thus, all those people with kidney problems must refrain from a high protein keto diet.
Higher calcium discharge
Certain medical studies on records confirm that calcium discharge is higher than usual during a high protein keto diet.
This can further lead to kidney stones and osteoporosis. Therefore, if you are undergoing any calcium deficiency, add calcium supplements and a high protein keto diet.
What to eat in a high protein keto diet?
You don’t need to make significant amendments if you are already on a standard keto diet.
The fat content will decrease by 10% and the protein content will rise by 10% in the process. Talking about “what to eat in a high protein keto diet”, here are some key food items to be included.
- Meat: ham, chicken, turkey, red meat, sausage, bacon, steak, and fish
- Eggs: You can have boiled eggs, scrambled eggs, and omelet
- Dairy products: Milk, cream, cheese, and butter( from grass-fed cows)
- Seeds and nuts: Walnuts, almonds, pumpkin seeds, and chia seeds
- Oils: Bring only healthy oils like Olive oil, Avocado oil, and coconut oil into your diet
- Vegetables(low carb): Green vegetables, peppers, tomatoes, onions, cucumbers
What to avoid during a high protein keto diet?
- Sugary foods: smoothies, cakes, Ice cream, soda, pastries, and doughnuts
- Grains: Rice, wheat, and any other cereal
- Fruits: Most fruits (except certain berries) are not allowed in a high protein keto diet
- Root vegetables: Carrots, potatoes, sweet potatoes, radish
- Beans and lentils: Black beans, red kidney beans, peas, legumes, chickpeas
- Unhealthy fats: All of the saturated oils and processed vegetable oils
- Alcohol: All alcoholic beverages
- Processed foods: All types of processed foods are not allowed in a high protein keto diet
See Also
What Can You Drink During Intermittent Fasting