10 Tips to Optimize Ketosis #8
My eighth tip for getting into and maintaining ketosis is:
KEEP PROTEIN LEVELS MODERATE
This is a “biggie." Most people have the low-carb portion of Keto down to a fine art, it's the protein that tends to trip them up. If you have Insulin Resistance (IR), Fatty Liver Disease (FLD), or any significant degree of metabolic damage, your body simply may not be able to handle a lot of protein. Not only is moderating protein part of a true Ketogenic diet, it is key to establishing and maintaining nutritional ketosis. Eating too much protein can interfere with ketosis and fat adaptation, or prevent you from ever getting into ketosis in the first place.
Protein is insulinogenic, meaning it stimulates insulin release, and excesses may be used by the liver to make glucose in a process called gluconeogenesis. In those with normally functioning metabolisms, this may not be so problematic, as normally functioning metabolisms have mechanisms that may serve to counteract some measure of protein overconsumption. However, there is significant evidence that higher protein consumption has a much more dramatic impact on both insulin release and blood glucose in those with metabolic issues. In other words, if you have insulin resistance, diabetes, or any other metabolic damage and you over consume protein, the excesses can mess with your insulin (which is the hormone that tells your body to store fat) and end up as glucose in your blood stream. And we all know that high insulin and blood glucose spikes can interfere with ketosis.
One way to prevent problems with excess protein is to find out your individual tolerance levels by tracking protein grams per day as well as your blood ketones, and look for correlations. If ketones go down- or disappear altogether- after eating a certain number of protein grams, you will know to keep your consumption under that level.
An even easier way to ensure you're moderating protein is to stay within our general guidelines of 50-75 grams of protein per day for women, and 100-125 grams per day for men. Eat fattier cuts of meat like beef, less lean protein like chicken, and add fat to your meals to aid satiety.
If you need help finding your own protein tolerance level, I'm happy to help. Check out my Macro Calculation services for spot on ratios specific to your height, weight, age, and body fat percentage. I include tons of information to help you get started along with troubleshooting tips everyone can benefit from.
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