How Much Protein Should You Eat At Each Meal
If you want to eat 30g protein at each meal with some high-protein snacks, your day could look like this.
Breakfast: 3 boiled eggs with 3 small slices of bacon Lunch: Chicken Caesar salad followed by Greek yogurt .Dinner: 2 beef patties with a fried egg and coleslaw.Snacks: 3 slices turkey , a small can of tuna , a handful of walnuts , cubes of cheese .
A Mediterranean Keto Diet May Be A Heart
How It Works Think of Mediterranean keto as a combination of two popular approaches to eating: sticking to standard keto macro amounts, while emphasizing Mediterranean diet elements like fatty fish and olive oil. The main emphasis is on the quality of fats youll be eating, says Madeline McDonough, RDN, who is based in Boston. Unlike the standard keto diet, which doesnt specify which fats to prioritize, Mediterranean keto diets emphasize options like monounsaturated fatty acids, which may help lower LDL cholesterol, and omega-3s that are anti-inflammatory, she says.
Who It’s Best For This is for those who want a flexible approach to healthy eating that is sustainable long term, notes McDonough, and who want more emphasis on Mediterranean elements like nonprocessed food and high nutrient density. If youre a huge fan of salmon and sardines, this may be your favorite keto choice.
Risks to Note The standard Mediterranean diet which is not keto, thanks to its amount of whole grains and fruits has many elements that are worth shuttling into a keto plan, so the risks are minimal, says McDonough. If you want to get truly Mediterranean, incorporate social time into your meals, rest after eating, and get regular physical activity.
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The Beet: So Fat Clogs Up The Cells And Leads To Long Term Chronic Diseases As Well
Dr. K: “High-fat diets increase insulin resistance. And when insulin is less effective, that is the central condition for chronic disease, like chronic kidney disease, chronic liver disease, more you become susceptible to dementia and it also increases your risk for atherosclerosis and cardiovascular disease, as well as high blood pressure. And it also makes you more susceptible to diabetes.
“You can see an increased risk for markers in the blood that are associated with heart disease in as little as three to four weeks because LDL concentrations go up quickly. But it can take years for heart disease to happen. You can see the warning signs on a high-fat diet, whether later heart disease actually manifests, we don’t know yet. But the weight loss you get from keto in the short term is potentially irrelevant in the long term.
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What Does This All Mean
We have human evidence that various FGF21 genetic variants can help determine how well a person does on high-carb diets and low-carb diets. Those with the C variant lost more weight, waist circumference, and body fat on a high carb diet and less on the low-carb diet. Meanwhileand this wasnt reported in the study abstractthose with the T variant lost more weight, body fat, and waist circumference on the low-carb diet and were still losing body fat after two years.
I guess what Im saying is this: Go with the diet that works for you.
Losing body fat on a diet? Keep it up.
Feel good? Keep eating the way youre eating.
Dont eat constantlyget hungry in between meals.
All these things will increase FGF21 in the manner thats likely to be healthiest without getting into excessive, chronic elevation.
How Much Protein To Gain Muscle
The protein range Brad recommends for gaining muscle is 70-120 grams of protein per day.
If you dont want to add muscle then closer to the DRI recommendations is fine.
If you are following the 60% carb, 20% protein and 20% fat numbers of a standard high carb low-fat diet, you should hit this number.
For instance, if someone eats 2,000 calories per day then 20% protein would come out to 400 calories or protein. Since there are 4 calories in one gram of protein, that is 100 grams of protein per day.
If you are worried this isnt enough protein I would reduce fats to 10% and increase protein to 30% per day.
This is tough to accomplish on an HCLF vegan diet but can be done with vegan protein powder.
It is possible that the focus on protein intake has been overblown.
Heres a partial list of grams of protein in common foods.
- Chicken breast 4 oz 36g
- Cod 4 oz 26g
- Nonfat Milk 1 cup 8g
- Nonfat cottage cheese 1 cup 25g
- Nonfat yogurt 1 cup 8g
- Chickpeas and Beans 1 cup cooked 15g
- Lentils 1 cup cooked 18g
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Foods To Eat On A Low
Just because youre eating a low-carb, high-protein diet doesnt mean meal prep has to feel like a rollercoaster ride filled with highs and lows. One of the best tips for low-carb, high-protein eating is to plan your meals in advance. Keeping a go-to high-protein, low-carb food list handy and a stocked pantry and fridge filled with approved ingredients makes it easy to pull together a snack or a quick dinner without messing up your food goals. Keep reading to learn what to enjoy and what to skip.
Dirty Keto Is Similar To The Standard Diet But Expands The Menu
How It Works Is this diet as fun as it sounds? Depends on whom you ask. The macronutrient distribution in the dirty keto approach is the same as in the standard keto plan, according to Melissa Nieves, RD, an advisor for HealthyMeals Supreme who is based in Puerto Rico. The big difference is that the source of these macros can come from any kind of food, including highly processed and prepackaged meals. For example, instead of getting healthy fats and low carbs from almonds, you can hit your macro amounts with BBQ pork rinds instead. The main point of dirty keto is that, since the macronutrient amounts it follows support a ketogenic state, it doesnt matter where those macros come from, she says.
Who It’s Best For This variation is for those who need a high level of convenience and lack the time or interest for cooking and meal prep, Nieves says. This may also be the easiest route to follow for those just getting into keto, she adds, since you can stick to keto even when traveling or dealing with a busy schedule you just need to read package labels carefully rather than going deep into meal planning.
Nieves advises those with preexisting health conditions like diabetes and cardiovascular disease to tread with caution, but even if you dont have those issues, be aware of the health drawbacks. In general, she adds, if you plan on going keto, consider the dirty version only when you need the convenience, and not as a long-term approach.
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Why Do People Keep Doing What Doesnt Work
So, why in the world would healthcare practitioners keep recommending low-calorie diets when they dont work?
Because even though the methods are flawed, there are methods to measure calories.
Were drawn to what we can measure, even if we know it isnt accurate. The act of measuring something gives us a false sense of control over our bodies or environment.
When you finally understand that calorie counts are just a minor part of the weight management puzzle, you can let go of the concept of calorie-counting.
Without this brief background to provide context, you might easily get drawn back to the idea that weight management is just a calorie issue. It isnt.
Healthy Complex Carbohydrate Choices
Eating high-carbohydrate, low-protein, low-fat foods means that you need to include a variety of healthy carbohydrates in your daily diet. Ideally, you should eat a variety of complex carbohydrates, while minimizing your animal protein and fat intake. Fortunately, this means that a wide variety of plant-based foods are available to you since these foods are typically low in fat and most are low in protein. This means that complex carbohydrates can come from fruits like:
Complex carbohydrates can also come from grains and grain-products like:
- All-bran cereals and high-fiber breakfast cereals
- Pita, multigrain, pumpernickel and other types of whole-grain bread
- Oat-based products like oatmeal and oatcakes
- Cornmeal products like polenta and porridge
- Pasta and noodles, particularly those made with buckwheat and other whole grains
- Brown rice and wild rice
You can also obtain complex carbohydrates from nuts, seeds and legumes, such as chickpeas, lentils, split peas, and various types of beans, including soybeans. You should be aware that these foods have more protein compared to other plant-based products. However, these plant-based protein sources are a good way to enrich your diet with both protein and carbohydrates simultaneously. If you’re uncertain about how to plan a high-carbohydrate diet, you can always use the Okinawan diet as an example, since this high-carb, low-fat, low-protein diet has well-studied health benefits.
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The Beet: So Keto Weight Loss Doesn’t Equal Healthy Long
Dr. K. Keto is a rapid weight loss tool. You lose a tremendous amount of weight in the short term, like up to 17 pounds in the first month. So people get enticed because initially their blood sugar and A1C are lower and all their markers are lower. But five years in the future or even less than that you see their insulin levels go up and their kidney function is compromised. Mastering Diabetes has the same benefit but without all the unhealthy side effects. By mastering a healthy eating approach, you get the weight loss by not the insulin resistance.
“Insulin resistance affects everyone who is struggling to lose weight or experiences brain fog, low energy, ED, PCOS or pre-diabetes. Basically insulin resistance is a self-defense mechanism that cells create when there is excess fuel inside of them. So if you are eating a high-fat diet, if there is an excess amount of fatty acids in the cells, they create a way to block more fuel from coming n. Think of this as a garage with too much stuff in it, the door starts not working well, and you literally can’t add more stuff. Insulin resistance is a stress signal from the liver and muscles and cells that there’s too much fuel. Then the cells can literally burst. This happens in extreme cases of obesity. But long before that happens, youre living in this inflammation state for some time, as your cells become more dysfunctional over time.
The Researchers Also Recommend Both Intermittent And Multiday Fasting
The article also suggests that when you eat not just what you eat can make a difference in life span. To optimize health, the researchers recommend eating within an 11- to 12 -hour period each day and fasting for the remaining hours.
Known as intermittent fasting, such a limited eating window has been extensively studied to determine whether it has weight-loss and health benefits, though research has been mixed.
The researchers say that periodically fasting for days at a time or following a fasting-mimicking diet might also be beneficial.
They recommend a five-day cycle of fasting once every three to four months, citing evidence from both human and animal models suggesting that prolonged fasting might reduce inflammation and improve blood-sugar control to contribute to a longer, healthier life.
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Okinawan Diet Pros And Cons
The Okinawan diet is a good example of a low-fat, high-carb, low-protein diet. It’s well-known that Okinawans have a longer-than-average life span and reduced incidence of various types of disease. In particular, Okinawans:
- Gain less weight
- Show fewer biomarker-based signs of aging
- Are less likely to die from age-related diseases like heart disease and cancer
The Okinawan diet is essentially based on eating fewer calories than average while consuming primarily complex carbohydrates. The residents of Okinawa typically eat a substantial amount of sweet potatoes and other vegetables as their primary foods. They also eat grains like rice, wheat and barley, legumes such as soy and small amounts of fish. Very little fruit, meat, eggs and dairy are eaten.
It’s clear, however, that eating a diet like this can result in consuming a proportion of nutrients different from what is recommended by the USDA Dietary Guidelines. The Okinawan diet is extremely rich in certain nutrients:
- Vitamin B6 is consumed at 221 percent of the recommended daily intake.
- Folate is consumed at 295 percent of the recommended daily intake.
- Vitamin C is consumed at 289 percent of the recommended daily intake.
- Vitamin E is consumed at 190 percent of the recommended daily intake.
- Vitamin B2 is consumed at 45 percent of the recommended daily intake.
- Vitamin B12 is consumed at 27 percent of the recommended daily intake.
- Vitamin D is consumed at 2 percent of the recommended daily intake.
What Makes A High
Like the low-carb and low-fat diets, many studies have used a percentage of calories to determine whether a diet is high-protein or not. Usually, a diet that contains more than 25% of its calories from protein is considered a high-protein diet.
On a 2000 calorie diet, that would be 125 grams per day.
Since protein has such a direct relation to lean body mass, it makes more sense to consider protein intake in terms of either lean body mass or total body weight. A dietitian may consider a high protein diet as a diet that provides 0.6-0.8 grams of protein per pound body weight as high protein.
When it comes to nutrition recommendations for VIGOR Training, I start by simply encouraging people to increase their protein intake to 1 gram per pound ideal body weight per day. Then, I have them eat their protein first when they eat their meals. After that, they get to eat whatever they want.
If theyre currently 250 pounds, and want to get to 200 pounds, 200 grams is probably enough. If theyre at 150 lbs, and want to get to a lean and strong 180 lbs, Ill work them toward 180 grams per day.
Why do I have people focus only on increasing protein intake, and eating it first at meals? Two reasons.
First, most people expect that their diet will restrict foods. Instead, I tell them to eat more protein. Mentally, its easier to accept the idea of eating more of something, than eating less.
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Which Type Of The Keto Diet Is Right For You
If youre already trying a keto diet or are interested in starting one, you may be wondering which version is for you. That depends on a few factors, including your goals, activity level, and health history.
Here, dive into six of the most popular types of the ketogenic diet. Kizer says to keep in mind that while there are many studies involving ketosis, these variations of the diet have not yet been researched.
Enhancing Healthcare Team Outcomes
Initiation of a Low-Carb Lifestyle
After a shared decision-making process with the patient, there are numerous ways to start a patient on a low-carb diet. Low-carb nutrition may be advisable for those who desire healthy or athletic performance, weight loss, improvement of glycemic control for type 1 or 2 diabetes, or a seizure disorder.
- First, understanding what macronutrients are and their relation to food is a critical part of counseling.
- Secondly, determine the patient’s desire for either small steps or a rapid induction phase through motivational interviewing and S.M.A.R.T goal setting.
- Limitation of added sugar and refined carbohydrates is critical in the overall improvement of food quality and will generally reach a moderate carbohydrate level.
- A way to initiate low-carb is through a rapid induction phase of 2 to 4 weeks, with 20 to 50 gms of carbohydrates to induce nutritional ketosis. Ad libitum vegetables that grow above the ground and are lower in carbohydrate content are encouraged. Additionally, carbs should be limited to those found in whole, unprocessed food.
- Finally, after the induction phase, depending on goals, patients can remain in the keto phase or slowly add healthy carbohydrates from whole, unprocessed vegetables and low-glycemic, high fiber fruit .
Maintenance of a Low-Carb Lifestyle
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Protein Sources On A High Carb Low Fat Diet
Before I discuss protein sources, lets talk about how much protein to eat per day. Protein recommendations can vary quite a bit depending upon the source.
The Dietary Reference Intake recommends .36 grams of protein per pound of body weight.
- 64 grams of protein per day for a 180-pound man.
- 46 grams of protein per day for a 130-pound woman.
This number likely looks lower than you might expect. This is also almost exactly the protein number that an HCLF vegan diet would hit.
A common recommendation for gaining muscle is 1 gram of protein per pound of bodyweight. This is triple the DRI recommendation.
For gaining muscle at the fastest possible rate, it is likely that you will want to eat more than the DRI recommendation. This doesnt mean that you need to eat three times the recommended amount.
The most comprehensive book on protein is written by Brad Pilon and is titled: Eat Stop Eat How Much Protein.
This book looks at dozens of studies regarding protein.
Lower Risk Of Heart Disease
One of the side benefits of reaching a healthy weight and having lean body mass is that you lower your risk for heart disease. Inflammation is the real cause of heart disease, not cholesterol .
If you have high blood pressure, then reducing your carbohydrate intake and sugars have been shown to reduce blood pressure and cardiovascular risk factors such as inflammation and raised triglycerides.
A high protein diet may reduce blood pressure and reduce triglycerides and inflammation which are the real cause of heart disease, not cholesterol.
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