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It serves a number of functions, including growth, structure, recovery from injury, fluid balance, and energy production. Therefore, a low protein intake can sometimes lead to health problems. However, the question of whether too much protein can kick you out of ketosis is a common one in the keto community since protein can be used by your body to produce glucose during low-carbohydrate intake through a process called gluconeogenesis. [1]Because of this, some people worry that ingesting too much protein will cause them to backslide by removing them from the state of ketosis. Let’s look at whether this is possible and how much protein makes sense for those living a keto lifestyle. The Role of Protein in KetoProtein can help ketogenic dieters in the following ways:Preserves muscle during weight lossLosing weight while on keto (or any other diet) can put you at risk for muscle loss. This is especially true if you lose weight too quickly. Older adults, in particular, may experience accelerated sarcopenia which could limit their mobility and result in fractures. [2]Getting adequate amounts of protein during weight loss preserves muscle mass, in addition to strength or weight training. Helps with weight managementEating enough protein makes it possible to keep the weight off after losing it on keto, especially if used in conjunction with other strategies like exercise and stress management. Protein sets you up for weight loss maintenance success by:Increasing your satiety.
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While lots of magnesium-rich foods like fruits and beans are off-limits on keto, others are on the menu. Magnesium-rich keto-friendly foods include:AvocadoSpinachPumpkin seedsMackerelWhole foods are generally the best way to ingest nutrients like magnesium, but you might decide to supplement 200-400 mg of magnesium daily, especially if you have tight and painful muscles and muscle cramps or difficulty sleeping. 2. MCT OilMedium-chain triglyceride (MCT) oil is typically made from coconut or palm oil, and it’s easy to add to your smoothie or beverage or gulp down a quick spoonful. These triglycerides are metabolized differently from long-chain triglycerides, which are the most common type of fat in food. Your liver quickly breaks down MCTs, and they enter your bloodstream to be used as fuel for your muscles and brain. Coconut oil is a rich natural source of MCTs, and around 17% of the fatty acids in coconut oil are beneficial MCTs! [3]. You might supplement MCT oil to get more healthy fats, which increases your ketone levels to help you stay in ketosis [4]. MCT oil has been shown to promote feelings of fullness and weight loss [5]. 3. Omega-3 Fatty AcidsKrill oil or fish oil provides an abundance of omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have been found to lower inflammation and heart disease risk and stave off mental decline [6].
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Digestive EnzymesDigestive enzymes can help you digest the
protein and fat you’ll be consuming on your ketogenic diet. If you’re experiencing digestive troubles
like bloating and diarrhea when transitioning to keto, you might decide to assist your digestion with a digestive enzyme blend containing enzymes that specialize in breaking down fat and protein. Proteolytic enzymes help you break down and digest protein and have also been shown to reduce post-workout soreness [15]. 8. Greens PowderA healthy, well-formulated ketogenic diet contains nutrient-dense veggies and leafy
greens that lower disease risk. A quick and easy way to up your veggie intake is by adding a greens powder to your smoothie or shake. Most greens powders provide a mixture of powdered plants like chlorella, kale, spinach, broccoli, and spirulina. Be mindful that you aren’t using greens powder as a replacement for consuming fresh produce but rather, as an addition to your healthy keto diet. 9. CollagenCollagen is an abundant protein in your body known for repairing the intestinal lining and improving mineral absorption. Collagen contains essential amino acids and helps maintain healthy hair, skin, and nails [16] [].
