While almost all of us do have an idea about a Standard ketogenic diet, a “High-Protein ketogenic diet” may sound like a whole different subject.
Well, if we take a sneak peek into its micronutrients 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 who are indulged in an intense weight training and workout regimen.
Moreover, it is also helpful for all the people who are looking to shed some big 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 around 130 grams of fat daily.
On the other side, the carbs intake got to be under 10% of daily calories intake. Still, most people find this high protein keto diet easier 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 getting converted into glucose to fuel the body. This diet is highly efficient in making you achieve your muscle-building and weight loss goals in the process.
Health benefits of a high protein keto 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.
Your body is tending to break and rebuild all the muscles during certain weight training. This is where you got 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 in the process.
This would then help you to gain some good lean muscle mass over time.
Enhanced resting metabolic rate
Once you will gain more lean muscle, your body’s resting metabolic rate would get enhanced eventually. It means that even when you are resting; your body is burning 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 be getting lesser calories over the whole day period.
Once you will reduce the total calories intake daily, it will help you in managing your weight loss goals easily.
On the other side, the increased muscle mass, higher metabolic rate, and 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 around, a high protein keto diet is the most effective and convenient.
Overall body strengthening
Once you will combine your intense strength training workout with a high protein keto diet, the results will be quite overwhelming.
This is simply based on the science that once the body tissues start breaking during a high-intensity workout, the high protein keto diet fuels the recovery process with immediate effect.
You will get more muscle strength over some 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.
A High protein keto diet doesn’t only help you in getting good muscles and strength, but also 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 as a whole. 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 certain proteins
There are certain 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 got to take care of “what kind of proteins” you are bringing on your platter during a high-protein keto diet.
Kidney related issues
A high protein keto diet is certainly not for people who are coming with certain kidney issues.
This is simply due to the reason that high protein intake puts added strain on the kidneys, which can then impact their overall functioning. Thus, all those people who got kidney problems must refrain from a high protein keto diet.
Higher calcium discharge
There are certain medical studies on records that confirm that during a high protein keto diet, the calcium discharge is higher than normal.
This can further lead to kidney stones and osteoporosis. Therefore, if you are undergoing any kind of calcium deficiency, take added calcium supplements along with a high protein keto diet.
What to eat in a high protein keto diet?
If you are already on a standard keto diet, you don’t need to make big amendments to your diet.
The fat content will get decreased by 10% and the protein content will witness a rise of 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 of the 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