Thursday, September 9

Managing Your Protein Intake in Keto Diet

One thing people know about keto diet is that it is a low carb and high fat diet that makes your body use fat for energy when there is a lack of carbohydrates in your diet. There are many other nutrients that are essential for the structure and functions of your body. Let’s talk about protein. Your kidneys, liver, muscles, heart and all other organs need proteins for structure and proper functioning. When people work on their keto diet meal plan, they often make some mistakes when it comes to managing protein intake. You do not just want to lose weight. You also want to improve your metabolic health. Follow the following tips for protein management. 

Avoid protein sources with high carbohydrates content

Some of the good sources of protein include cheese, eggs, fish, nuts and meat. An ounce of these foods or one egg contains 7 grams of protein. Keep in mind that some good sources of proteins are also good sources of carbohydrates. You are also increasing the carbohydrate content of your diet if you include nuts for protein. Processed meats and their vegan substitutes are good sources of protein and carbohydrates. If you are buying a source of protein from the market, read the label to check the amount of carbohydrates present in the food. Keep track of your carbohydrate intake. 

Not all sources of protein contain the same amount of carbohydrates. One ounce of macadamias contains four grams of carbohydrates. One ounce of cashews contains 9 grams of carbohydrates.

Not getting enough protein

Scientific literature shows that lack of protein can cause many health problems such as a weakened immune system, shrinkage of muscle tissues, wastage of muscle tissues, impaired mental health, organ failure, edema, marasmus and kwashiorkor. When your body does not get enough protein, it addresses its protein needs by using lean tissues. You can eat meat to get protein. However, this is not the only option available to you. When you are on a keto diet, you need more fat, less carbohydrates and a moderate amount of protein. Whether you are a pescatarian, vegan or vegetarian, there is a keto meal plan for you. While you should contact a keto meal delivery provider for keto meal plan, here are some diet ideas for managing your protein intake. 

If you are vegetarian, you can include the following in your diet:

  • ½ cup whole milk, Greek yoghurt
  • 2 oz nuts
  • 4.5 oz cheese
  • 3 eggs

Meat-eaters can include the following in their diet:

  • 4 oz steak
  • 2 oz nuts
  • 4 oz nuts
  • 4 oz chicken
  • 2 oz cheese
  • 2 eggs

Include the following in your diet if you are a pescatarian:

  • 5 oz tuna
  • 2 oz nuts
  • 4 oz cheese
  • 3 eggs

Spread out your protein consumption

Your body constantly remodels protein. Instead of eating proteins at once, spread out your protein consumption.

To get the best results of keto diet without any issues like keto flu, you need a keto diet plan that is just for you.

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