What’s the skinny on Keto?
At MacroLife, we researched dietitian recommendations and evaluated their information to bring you the true skinny on Keto.
Why Is Protein Important On Keto?
We all know that fat steals the show on the keto diet. Even though experts recommend consuming up to 80 percent of your daily calories from fat, protein is still vital!
Protein is important on a keto diet—and any diet for that matter to support and maintain lean body mass and structural strength, says dietitian Randall Evans, M.S., R.D.N., L.D. “Our bodies cannot make certain essential amino acids, so we have to get them by consuming protein.” Plus, protein supports alertness and stamina, and repairs damaged muscles. It becomes especially important for performance and recovery if you’re working out on Keto.
Trying to find the right protein for your needs can be challenging – especially if you have specific health and fitness goals or dietary restrictions. Now throw Keto diet into the mix and your pursuit becomes even more complex.
How Much Is Too Much Protein?
Too much protein can actually interfere with your body’s ability to produce ketones and get you into the fat burning zone.
“For protein, target 0.6 grams per pound of lean body mass per day, which is often 60 to 90 grams, depending on body composition,” says Evans. “You don’t want to overeat protein, because it can be converted into glucose in a process called gluconeogenesis.”
This means protein powders that pack 40 grams of protein might mess with your fat-burning results. Remember: On Keto, fat is your primary fuel source!
Which Protein Should You Take?
Your most sought after Keto protein powder should provide a moderate amount of protein, a good dose of fat, and zero sugar.
Reasons You’re Not Seeing Results On Keto
- You’re Dehydrated
Too often, we misinterpret dehydration for cravings or hunger and end up eating more than we really need. And considering the effect a Keto diet has on hydration, it’s an easy trap for high-fat eaters to fall into.
You see, the Keto diet depletes glycogen, a form of sugar we store in our muscles and liver. And since every molecule of glycogen we store also stores several molecules of water, as we shed glycogen, we shed water, too, says Suzanne Dixon, R.D.
As such, we end up ‘dry’ on Keto, meaning our body tissues hold less water in general. This typically makes Keto eaters usually feel thirstier. If you’re mistaking thirst for hunger and overeating or just feel generally ‘blah’ on Keto, chances are you need more H2O. To ensure best hydration, we recommend drinking enough water to keep your urine pale yellow. Always a good recommendation for any diet or nutritional plan you’re on ☺
- You’re Eating Too Much
It may be hard to believe, but it’s usually hard to overeat fat. But once your body has adjusted to a Keto diet—it is possible. When you consider that fat packs nine calories per gram (twice as much as protein and carbs), those extra calories add up fast.
It’s key that you tune into—and listen to—your body’s hunger signals when following Keto. Excess calories are still extra calories, even if they’re sugar-free. That includes yummy keto-friendly brownies and fudgy fat treats. The fact that they’re in theory Keto doesn’t mean they should be daily staples, they’re still treats.
- You’re Eating The Wrong Types Of Fats
Though on a healthy keto diet there’s certainly a place for high-quality butter and bacon, going overboard on certain types of fats can impact how you feel. Butter and bacon are high in certain saturated fats and some meats are often processed. Over time, over-consumption of these foods has been linked to increased risk of weight gain and disease. In fact, the World Health Organization has processed meats as ‘group one’ carcinogens, meaning scientific evidence confirms their danger to human health. Plus, filling your plate with fats like butter and bacon means you’re likely not getting your fill of healthy, plant-based fats like avocado, nuts, and olive oil. These types of fatty foods contain unsaturated fats. They are rich in a variety of nutrients that have been shown to support long-term health.
- You’re Not Working Out
If you’re on a keto diet to care for your overall health and well-being, there’s no getting around working out: You’ve got to move your body! Although you likely won’t have much energy for exercise as your body adapts to using fat for energy the first few weeks on Keto, you should be able to get back on track when you’ve adapted.
Once that initial ‘Keto flu’ transition phase usually about a week passes, schedule moderate exercise—like cycling, jogging, yoga, or light weightlifting—regularly. (Just keep in mind that since Keto depletes carb stores, high-intensity interval training HIIT and heavy lifting might feel unexciting. Never-the less staying active is central to your mental, emotional, and physical wellness, but it’ll also help ensure you see weight-loss results you’re hoping to get out of Keto.
Which Protein Should You Take?
Our Holy Grail Keto protein powder you may have guessed is; MacroLife MacroMeals. WHY? Because your protein powder should provide a moderate amount of protein, a good dose of fat, and zero sugar. MacroMeals do just that, and more…..
- MacroMeals provide 25g of Time Released Protein that satiate you quickly, and keep you full longer
- MCT coconut oil a “Healthy Fat” source for long lasting energy
- 3 Billion Probiotics + Digestive Enzymes & Aloe Vera
- Aid digestion & improves absorption
- Coconut Water & Trace Mineral blend helps keep you hydrated.
And our favorite
MacroMeals come in delicious chocolate and vanilla in both “OMNI” (conscience omnivores) and Vegan versions. They are also Non-GMO, Gluten Free, Dairy Free, and OMNI rBST – Hormone FREE.
There’s the skinny on Keto, and a Keto-friendly MacroLife MacroMeals Ultimate Protein for sustained energy & focus!
Written by Sylvia Ortiz, Founder of MacroLife Naturals and Mother of SuperFoods