Is consuming high protein on a ketogenic diet ok?
The myths around gluconeogenesis need to be busted and that is why here at Eva Bold we make sure our keto products are high in protein. This is because we know how important protein is in our diets – it is the most important macronutrient. We would even go so far to say that the driver of starting Eva Bold was to offer the protein and fat combination in our products to allow for optimum muscle protein synthesis and to have this focus on the importance of protein with keto, especially when many of the current Keto brands on the market are predominantly preoccupied with fats.
Of course, we need the fats too, but we should not fear consuming protein and entering gluconeogenesis. Glucose is demand driven and will only happen if your body needs it.
Another benefit of consuming protein is the satiety benefits it brings – or rather keeping you feeling fuller for longer. This is really helpful for those who are intermittent fasting and only consuming their food within a short time frame on a daily/regular basis. If you try and do this on a carbohydrate laden diet, the insulin spikes from the glucose consumed with the carbohydrates will make the fasting much more challenging. Being fat adapted with keto does usually mean that you just don’t feel as hungry in general.
A Further advantage to eating more protein is that by doing so you expend more calories than if you were to consume carbs- 380 additional calories to be exact! But don’t just take our word for it, here’s what Richard Smith a nutritionist and professional athlete has to say about the benefits of protein when following a ketogenic lifestyle.
“ Do NOT fear protein, protein is the most important macronutrient, but it's also so much more than that! Protein is a fantastic source of micronutrients, protein sources are packed with vitamins and minerals.
As we age, our bodies require more and more protein to ensure growth, repair, help prevent deterioration as well as help rebuild bone! Yes... you heard that correctly, bone degradation with age can be reversed with adequate protein, calcium, sodium, potassium, magnesium phosphate and chloride, with protein and sodium being the most important, in fact, if we want to raise calcium in the bone, we need to also increase sodium, protein and phosphate, we can build bone without them!
By neglecting protein, we are not supplying the body with sufficient nutrients, leading to many side effects such as hair loss.
Protein does not pull you from a ketogenic state
The fear of gluconeogenesis pulling one from a ketogenic state is out-dated and has been disproven many times. We need a favourable glucagon to insulin ratio to enable a ketogenic state, along with carnitine. To achieve a favourable ratio, we need reduced insulin and elevated glucagon. When we over consume protein on a high carbohydrate diet, this alters the glucagon to insulin ratio by more than 2000%! But when ketogenic, excess protein alters the ratio by only 6%, as a whole number, this remains unchanged and is certainly not enough to pull us from a ketogenic state.
So, not only is protein highly nutrient dense, It will NOT effect your ability to maintain ketogenesis, but it helps build bone and it also helps you burn body fat.
This is due it's thermic effect! Protein has a thermic effect of 25-35%, meaning it spends 25-35% of it's calories to digest, absorb and process compared with 5-10% of carbohydrates.
If we look at a standard diet of 2000-2500 calories per day, 70-80% of these calories come from carbohydrates with 15-20% of calories coming from protein and the remainder from fat. Now, if we were to swap the volume of carbohydrates consumed for protein, the difference in the thermic effect would allow us to burn around an additional 380Kcals per day!
As protein is highly nutrient dense, the body is absorbing more nutrients when eating, leading to less hunger therefore less eating and snacking, further aiding one on their fat loss journey! "
DO NOT FEAR PROTEIN!
Take a look at this short presentation explaining the affects of protein on a low-carb or keto diet.