A ketogenic diet is something that a large number of people are crazy about. However, there is one variant of the standard Keto diet and that is the high protein ketogenic diet. The key difference between the two is the high level of protein; otherwise both diets are similar to each other.
A high protein ketogenic diet consists of 35% protein, 5% carbs, and 60% fat. According to the percentage stated, the diet is consistent with low carb levels and is extremely beneficial for your health. Moreover, studies have proven that a high protein ketogenic diet is also effective in losing weight and improving your health. This diet can help you fight against diseases like cancer, epilepsy, diabetes, and Alzheimer’s.
Here is a complete guide to a high protein ketogenic diet that you should follow to achieve your fitness goals.
What is different in a high protein ketogenic diet?
Due to the less amount of carbs and high levels of fats, the diet shares resemblance with the Atkins and low carb diets. In this diet, you have to reduce your intake of carbohydrates at a very drastic level and replace it with fat. While you are on this diet, it allows your body to face a metabolic state known as “ketosis.”
In this process, your body becomes highly efficient in gaining energy by burning fat. Also, the fats are turned into ketones in your liver, which tend to supply energy to your brain. Your blood sugar level and insulin levels are also reduced if you start this diet.
A study that was published in the Journal of Nutrition proved that a high protein keto diet; which consists of about 30 grams of protein stimulates better muscle protein synthesis in your body throughout the day.
Having a high protein ketogenic diet does not mean that you will cut off carbs
The fact that you are on a high protein diet is understandable, but cutting out carbs is not recommended at all. The doctors say that it is always important to add a sufficient or even a considerable amount of veggies to your meal.
All set for adopting a high protein ketogenic diet?
Following are the 7 high-protein and low-carb foods you must adopt.
- Keto diet include eggs
You will hardly find a person who doesn’t like eggs – be it boiled, as an omelette or any other form. And the best part is, you can have eggs on a high protein ketogenic diet. One large egg contains less than 1 grams of carbs, around 6 grams of proteins, and 5 grams of fat; you won’t regret adding this to your keto diet.
Did you know that the protein found in egg whites keeps your blood sugar level stable along with making you feel full? What else would a person need? Lutein and Zeaxanthin are the two antioxidants found in egg yolks that are beneficial for your eye health. Egg yolk also contains good fats that are a necessary part of your ketogenic diet. Research has found that consuming an egg or two in a day cannot affect your cholesterol levels and also doesn’t increase the risk of you developing a heart disease.
- Milk is keto-friendly
Some foods and recipes are incomplete without milk and milk alternatives. Milk that consists of low net carbs can also be a part of your keto diet. However, not every type of milk suits everyone or is not right for your keto diet. So, most importantly keto dieters should avoid the kinds of milk with an excess amount of carbs such as sweetened milk and even the sweetened versions of keto-friendly milk.
Cow’s milk, oat milk, rice milk, and sweetened condensed milk are all the types of milk that you should avoid while being on a keto diet, because all of them are found to contain high carbs. The best milk you should go is the unsweetened one. However, before you buy milk, even if it is keto-friendly, it is highly recommended to read the carb levels in the instructions, as the carb levels can vary from brand to brand and we don’t want you to consume high levels of carbs while being on a high-protein diet.
You can go for a variety of following milk types: coconut milk, almond milk, flax milk, soy milk, pea milk, and flax milk.
- Are you worried about whether Greek yogurt is keto?
Greek yogurt contains several health benefits. However, we are still not sure of whether it’s worth adding to our keto diet or not. The thicker consistency of Greek yogurt makes it different from the regular ones and is also considered to be an essential part of a healthy diet.
Greek yogurt contains 2 percent more protein than regular yogurt and thus it is a win-win situation for a high-protein keto diet. If you don’t add an adequate amount of calcium to your diet, there are high tendencies for your bones to become weak and you may face osteoporosis.
To strengthen your body’s muscles and bones, while you are on a keto diet- Greek yogurt can be your friend. You must be wondering if it contains low levels of carbs or is a high-carb food. To let you know: plain and unsweetened Greek yogurt contains half the amount of carbs as that of a regular yogurt. A half-cup of Greek yogurt contains 105 grams in total has 9 grams of protein and 4 grams of carbs.
- Can cheese be added in a high protein keto diet?
Cottage cheese contains a good amount of proteins and relatively few calories along with nutrients like Vitamin B, calcium, phosphorus, and selenium. Yes! Cottage cheese is keto-friendly, which can fulfil your need for high-quality protein and calcium. A piece of non-fat cottage cheese contains 72 calories, 7 grams of carbs, 0 grams of fats, and 10 grams of protein. It is recommended for you to take it with a combination of fruits, if your daily carb limit is very low.
The best of the cottage cheese to be used in a keto diet is a full-fat one, which is free of the thickeners and stabilizers like guar and gum or even xanthan gum. Remember that it should provide only about 3 grams and should be consumed not more than half a cup; 100 grams. You can also use full-fat cottage cheese with low carb snack, vegetables, or even a dip sauce. Athletes and those trying to lose weight include cottage cheese as an essential part of their meal.
- Lentils are rich in protein
Lentils are an amazing source of plant-based protein and are highly nutritious. However, the type of lentils like beans, soy, and chickpeas are strictly prohibited for a high- protein keto diet. However, small portions like half-cup (90 grams) or ¼ grams (45 grams) of cooked lentils can still be a part of your keto plan; while depending on what else you are feeding your body with on that day. Leafy greens, mushrooms, broccoli, and almonds are found to be low in carbs as compared to lentils and also provide the required nutrients for a keto diet. However, lentils that are of brown, green, red, yellow, or black type are low in calories and are an excellent source of protein, along with being highly rich in iron and folate. Thus, proteins will not stop your ketosis process, nonetheless will lessen the number of ketones in your blood.
- Are you craving peanut butter?
Peanut butter is a low-carb food with healthy fats, a considerable amount of protein, and a higher amount of fiber. Two tablespoons of peanut butter contain as low as 3.5 grams of net carbs and thus is the best food to be added to your keto meal. According to the nutritionists, if your daily carb intake is 50 grams of net carbs, then two tablespoons of peanut butter can perfectly fit your high-protein keto diet. As high-quality peanut butter, on average contains 16 grams of fat, 8 grams of protein, an estimate of 185 calories, and 7 grams of total carbs.
It is recommended to vary your butter intake to other types like almond butter and nut butter. Most of the commercially produced peanut jars of peanut butter contain sugar and vegetable oils, so be careful and read the ingredients before grabbing a jar of peanut butter. Nutritionists recommend high-protein keto dieters to go with the one that contains salts and peanuts.
- Add almonds to your high-protein keto diet
Almonds are a good source of nutrition with low-carbs that are rich in Vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese. One ounce (28 grams) of almonds contains 6 grams of proteins and hence will be beneficial if you consider adding them to your high protein ketogenic diet. Eating 8 to 10 soaked almonds daily will provide you with the necessary nutrients and also help your skin from recovering the damage done by sun exposure.