Choose High-Quality Proteins for Optimal Keto Results.
A keto diet is high in fats, low in carbs, and moderate in protein. So as you can imagine, getting the protein right plays a major role in whether you’ll succeed or fail on keto. In this blog post, you’ll learn exactly what to do with protein so that you can achieve your keto goals!
Let’s first get the vegan view of protein out of the way since there are still some crazy people out there who believe that it’s possible to survive by eating only plants. Well, I’m sure that you can survive, but that’s about it.
I often get asked the question: “Can I do vegan keto?” My answer is that I suppose that you “could” do vegan keto. Just like you “could” walk from Dubai to Europe, but you probably don’t want to do it since you’re likely to die before getting to your destination.
The issue with skipping animal protein is that the alternatives aren’t very good. Firstly, plant-based proteins (like lentils and chickpeas) are high in carbs. That won’t work on keto.
I’m always curious about why people don’t want to eat animal protein. I understand if there is an ethical or religious reason, and I respect that.
But let’s look at the other reasons for avoiding meat. Health reasons? Well, the vegetarians and vegans who want me to help them do a plant-based keto diet also want me to help them get rid of their excess weight. And I always say: if what you’ve been doing so far has resulted in 30 extra kilos, you need to do something different to get a different result!
Then there is the environmental argument for skipping meat. It’s very fashionable these days to say that you’re eating a “plant-based” diet to save the planet. These people look really cool on Instagram, posing with their rabbit food next to their leather Chanel handbag, at exotic holiday destinations that they probably walked to — right… Aww, but aren’t they cute with their little efforts!
Let’s not forget that it takes quite a bit of water and energy to produce plants. In my opinion, keto makes a great contribution to the planet by allowing efficient eating. Because keto turns off hunger and cravings, there is no need for snacking, overeating or grabbing fast food during blood sugar crashes. You eat less, and if you follow the advice in this blog post, you’ll choose foods produced with minimal harm to the environment.
That leads us to another objection to switching proteins. Price! You might have guessed it already: I’m proposing high-quality, organic produce, and that comes at a premium. But I want to ask you: what can be a more worthwhile investment than saving our planet and health? Plus, think about how much money you’ll be saving on keto when you won’t need to binge on junk food anymore.
So let’s look at how to approach protein on keto so that you will achieve your health and weight loss goals!
1. Eat 1.2–1.7 g of Protein/Kg of Body Weight.
If thinking about grams only confuses you, a good rule of thumb for protein is to choose a piece that is the size of your palm.
2. Divide the Protein Between Your Meals.
If the body gets more protein than it needs, it will convert the protein to sugar. A higher blood sugar level will kick you out of ketosis and hinder your weight loss. A way to minimize this risk is not to have all of your protein in one go. Instead, split the protein between your meals.
3. Do a Weekly Protein Fast.
Too much protein can also cause inflammation, which can cause a weight stall. Therefore, “clean” your cells by skipping protein once a week. You can choose to only eat fats and vegetables on this day.
1. Skip Processed Protein.
“Processed,” in this case, means anything with more than one ingredient. That includes sausages, cheese, and of course, fast-food hamburgers.
There are a few reasons why you should avoid these foods. To start with: who knows what’s in a sausage, other than the meat? Cheese is full of mold toxins, and it doesn’t sound very healthy, does it (learn more about dairy’s impact on health and weight here). And fast food is cheap because of using cheap cooking methods and ingredients, like toxic vegetable oil.
To sum up: the toxins in processed proteins will hinder your health and weight results on keto!
2. Choose Organic and Grass-Fed Meat.
Animals from organic farming haven’t had a toxic feed or been pumped with antibiotics. Studies show that meat from cattle that eats grass is more nutritious, so the ideal meat is both organic and grass-fed.
One issue with non-grass fed meat is the toxins from the grains that the animal has eaten ends up in your system. However, some producers of grass-fed meat cheapen their production by giving their cattle grains closer to the slaughter. So the most ideal meat choice is organic, grass-fed, and grass-finished.
Unfortunately, you’ll probably have difficulties finding this “most ideal” type of meat. So don’t worry: just pick the best available option! Lamb eats grass, so it’s a good meat option that is readily available. Organic beef is another example that should be easy to find in most larger grocery stores.
Always choose locally produced food when possible. Aside from doing the planet a favor, you can trust that the food quality will be better when the meat hasn’t traveled from the other side of the world!
3. Choose Wild-Caught Fish.
Farmed fish is higher in pollutants and parasites, so opt for wild-caught, fatty fish. Wild-caught salmon, anchovies, and sardines are good keto fish since they are also high in fat.
4. Limit Chicken to Once a Week.
As I mentioned above, organic meat is the healthiest option. Choosing organic is particularly important for chicken since “standard” chicken eats fattening, toxic food. These toxins are also making us fat when we eat them!
But even when you choose organic chicken, I recommend limiting your chicken eating to once a week. That’s because all chicken is high in Omega-6, which is inflammatory.