The keto diet is one of the common weight loss and therapeutic diets around. As a result, quite a lot is known about it. Two very straightforward facts about the keto diet are that it is high in fats and low in carbs (carbohydrates).
But there is more to be known about the keto diet. For example, people need to understand the place of protein as well. That will be done in this study on the nutrition page of the International Health Alliance website. This is especially by discussing what happens if a person eats too much protein while on a keto diet.
How Much Protein Is Ideally Recommended in a Keto Diet?
For the most part, the amount of protein that makes up the entire keto diet is moderate. By moderate, we mean that protein intake should not exceed 20 percent.
However, there are various varieties of the keto diet with various results and health impacts. On that note, you should know that there is one known as the High-Protein Keto Diet. It is mostly recommended for people who want or need to build muscle mass faster.
As against the conventional practice of protein constituting 20 percent of your keto foods, it is 30 percent instead. However, people need to understand the health implications of this keto option or even protein making up higher than 30 percent of the keto dietary composition.
Those on a regular keto diet need to keep track of their protein levels. One of the best ways to do this is by using body weight. The idea is to consume one gram of protein for every kilogram of your body weight. That would be between 60 – 120 grams each day (depending on your body weight).
Effects of Having Too Much Protein while on a Keto Diet
Why is protein intake supposed to be moderate in a keto diet? Why is it not as high as fat intake?
The answers to these questions center on the effects of having too much protein while on a keto diet. Two of these effects are listed and briefly explained below:
Could Lead to Gluconeogenesis
Forgive the jaw-breaking pronunciation but Gluconeogenesis is a simple concept. It is about how the body makes glucose for energy from non-carbohydrate sources. The normal thing is for carbs to be broken down to produce glucose for fueling the body.
But when the body is very low in carbs or completely short of it, the body seeks unconventional means to derive glucose – Gluconeogenesis. When you increase your intake of protein as against the conventional limit for keto diets, the body gets sufficient amino acids. These amino acids can be converted unconventionally to glucose.
This defeats the purpose of the keto diet, which is to get the body to a state of ketosis. Attaining this state will help lose body fat fast. Rather than banking on ketone production for fuel – the ketogenic state; eating too much protein will make the body revert to the carb-like system.
To enjoy the weight loss benefits of the keto diet, desist from things that will stop the body from using ketones (through fat) for fuel. So, any meal you are eating should have a moderate amount of protein, lots of fat, and very little or no carb.
Not Ideal for Therapeutic Reasons
For some, the keto diet is not (or only) about weight loss and consuming fewer calories through a significant reduction of carbs. For some, this diet contributes to their healthy living. For example, a keto diet may be recommended for someone with epilepsy.
This is because an increase in the production of ketones (which the keto diet does) can help prevent and manage seizures better. Unfortunately, excessive protein intake can cut down the number of ketones.
Why Increase in Protein Intake Might be Required while on Keto
For certain reasons, a person on a keto diet might be required to eat more protein. One of the reasons is the possible adverse impact of the keto diet on insulin levels.
This is considering how excess ketone production can make the blood dangerously acidic. Protein’s ability to lower ketone levels can be seen as a way to address this and remain on a keto diet.
Do you want other relevant and interesting health information? Check other articles on the nutrition page of the International Health Alliance website. For example, you can find out about foods that help in repairing the kidneys.