Keto Diet & Collagen Protein
10 Nov 201815:36
The keto diet has taken off in recent years as a way to easily burn fat and shed weight. Whether you’ve just started looking into the keto diet or you’re already a pro, using NesProteins Collagen is a foolproof addition to your keto meal planning.
Although the primary focus of keto is to restrict carbs and eat plenty of fat, protein intake also plays a crucial part in your success.
What Is the Keto Diet?
The ketogenic, or keto diet is a high-fat, low-carb diet that is meant to get your body into ketosis: a state in which the body burns fat instead of glucose for energy.
Glucose is the sugar found in carbohydrates. When you are consuming fewer carbs you are also consuming less glucose, and with less glucose to burn for energy your body begins to burn stored fat. This allows you to enter ketosis, aiding your body in shedding unwanted weight.
According to Cynthia Sass, MPH, RD, a keto diet is generally comprised of 75-80% fat, 5% carbohydrates and the remaining percent is protein. High fat, low carb and moderate protein is the magic ratio behind the keto diet.
Potential Effects on Your Workout Sessions
The biggest myth going around is that taking more protein will cause insulin to increase, fat to be stored, and ketone production to be halted. In other words, you must keep your protein low on keto or else you will be wasting your time.
The current data indicates that blood glucose levels do not increase after protein ingestion in subjects with and without diabetes. Researchers speculate that most of the sugar produced from the protein will be used to replenish glycogen stores or released over an extended period of time in small increments.
In other words, eating high amounts of protein will not affect blood sugar levels in the way that many keto proponents believe they will.
To find out your personal keto protein limit, follow these steps:
- Buy a blood-ketone meter with test strips.
- Eat less than 35 grams of carbs a day for a week, following the protein intake recommendations that you get from the previous section or our keto calculator. Then, test your ketones first thing in the morning before eating anything.
- If your blood-ketone levels are at 1.5 mmol/L or above (this is considered as optimal for keto dieters, increase your protein intake gradually by taking an extra serve of NesProteins Collagen per day over the next week. Measure your blood-ketone levels every morning and see what happens.
How many grams of protein can you eat per day before your ketone levels drop below 1.5 mmol/L? Take a little less protein than that.
On the other hand, if your blood-ketone levels are below 1.5 mmol/L, make sure you are eating fewer than 35 grams of carbs. Once your carbs are under control, start reducing your protein intake little by little until your ketone levels are in the optimal range.
Keep measuring your ketones for a few days, and if you’re always in optimal ketosis, you have found your ketosis protein limit. Measure your ketones just once a week after that to make sure you are still on the right track. If you don’t eat enough protein (i.e., staying within your recommended protein range), it’ll be much more difficult to get the results you want.
Getting the right amount of protein every day is crucial to your keto diet success. When protein consumption is too low, following any diet plan will be so much more challenging. This is because protein helps increase calorie burning while also decreasing our cravings and hunger levels. On top of that, protein helps us maintain/build muscle mass, which not only makes us look better but improves our quality of life in many ways as well.