Protein is an essential component of any diet, including ketogenic diets. The ketogenic diet is characterized by a low-carbohydrate, (don't worry about the) high-fat intake, which induces a state of ketosis in the body. While fats are the primary energy source in a ketogenic diet, protein plays a crucial role for several reasons:
Muscle Maintenance and Growth: Adequate protein intake is important for maintaining and building muscle mass. Protein provides the necessary amino acids that support muscle repair and growth, especially during weight loss or calorie restriction commonly associated with ketogenic diets.
Metabolic Function: Protein is involved in various metabolic processes in the body. It helps regulate hormones, enzymes, and other critical biochemical reactions. A sufficient protein intake ensures these processes function optimally.
Satiety and Weight Management: Protein has a satiating effect, meaning it helps you feel full and satisfied. This can be beneficial for individuals on a ketogenic diet, as it may aid in weight management by reducing overall calorie intake.
Nutrient Density: Protein-rich foods often contain essential vitamins and minerals. Including a variety of protein sources in a ketogenic diet ensures that you get a range of nutrients necessary for overall health.
Preservation of Lean Body Mass: When following most diets for weight loss, there is a risk of losing both fat and muscle mass. Adequate protein intake can help preserve lean body mass, preventing excessive muscle loss.
Thermic Effect of Food (TEF): Protein has a higher thermogenic effect compared to fats and carbohydrates. This means the body expends more energy (calories) to digest and process protein. While not a primary factor in weight loss, it contributes to overall energy expenditure.
Most of us do not get adequate amounts of protein in our diets especially as we age. Eat your protein first. Aim for 1gram of protein per pound of ideal body weight. There are delicious options to up your protein game! What are your favorites?
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