Keto - alternatives to protien?

ringrosie

Hi, I've been on and off low carb for the last 20 years...mostly on...having a lot of success in my 20's, though I'm finding little success with my low carb journey recently.

I've read that too much protein can cause glycogenisis, when the liver converts amino acids found in protein into sugar . I think this is what's happening for me and preventing my weight loss, as although my carbs are low, I lean heavily on protein-based solutions.

Any keto friendly suggestions to replace/reduce protein? Hoping for ideas for breakfast, lunch, dinner & snacks! Thank you so much!

Anyone open to sharing their keto diary, I'd be so grateful . Thank you!

malibu927

How much protein are you eating a day?

If you aren't losing weight, it's because you're eating too many calories overall.

AnvilHead

ringrosie wrote: »

...I've read that too much protein can cause glycogenisis, when the liver converts amino acids found in protein into sugar . I think this is what's happening for me and preventing my weight loss, as although my carbs are low, I lean heavily on protein-based solutions...

The only way protein could be preventing weight loss is if it's causing you to eat above maintenance calories. You only lose weight by consuming less calories than you expend (caloric deficit). Your macronutrient split and/or being in ketosis have nothing to do with it.

With that said, your only other option on a ketogenic diet would be to replace those proteins with fats, since carbs are out of the picture for a keto dieter. So if you're looking for fats that are low in protein without carbs, your primary sources would be oils and nuts.

Unfortunately, my diary wouldn't be of any assistance for you. I've lost over 70 pounds and successfully maintained the loss for almost a year, but never eaten anywhere near keto macros.

Keto_Vampire

Gluconeogenesis is a really inefficient process...ketosis does not have any significant fat burning effects.
Anecdotal/personal experience: high protein & moderate fat > traditional high fat low protein keto for athletes/weight lifters/bodybuilders (I find traditional keto less satisfying & easier to overshoot kcals on vs. a higher protein version (also a lot easier/forgiving with kcal tracking/estimates)

"But that's just my advice, cause at the end of the day, you can do whatever the *-*-*-*!!!....you want to do"
-words of wisdom from the Hodge twins

nvmomketo

Gluconeogenesis is thought to be demand driven. Your liver makes sugar when it is needed, and not when there is extra protein around, although those with serious IR may notice a smal rise in BG..

Extra protein can affect ketone levels but you would need to be over a couple of hundred grams of protein. Most people don't reach the level where ketones are lowered... But even if you do, that is not a problem unless you need high ketones for a medical reason like epilepsy.

If you use a more moderate level of protein, like 70-150, it will affect ketones very little (nor will it raise your BG).

Keep your protein at least adequate. It often helps with weight loss/appetite suppression and may help preserve lean muscle mass.

CharlieBeansmomTracey

ringrosie wrote: »

Hi, I've been on and off low carb for the last 20 years...mostly on...having a lot of success in my 20's, though I'm finding little success with my low carb journey recently.

I've read that too much protein can cause glycogenisis, when the liver converts amino acids found in protein into sugar . I think this is what's happening for me and preventing my weight loss, as although my carbs are low, I lean heavily on protein-based solutions.

Any keto friendly suggestions to replace/reduce protein? Hoping for ideas for breakfast, lunch, dinner & snacks! Thank you so much!

Anyone open to sharing their keto diary, I'd be so grateful . Thank you!

nope if you arent losing you arent in a deficit. its that simple. how are you gauging how much you eat calorie wise?

kpk54

Cream cheese and mascarpone cheese were my go to foods for low carb, low protein, high fat.

Cesullivan0510

There are a few things you can try to move past a stall in keto. You could try an egg fast, or you could try increasing vegetables. Yes, I know, eating more vegetables will increase the carbs, but vegetables, and occasionally berries, are where you want your carbs to come from. Making sure that your calories are at a deficit is also a factor, but if you are getting too much protein, then yes, it can kick you out of ketosis. Do you use anything to check your ketone levels? That's a good way to see if you're still in ketosis. The article below might be able to help you figure out what the issue is.

https://drpompa.com/additional-resources/health-tips/ketogenic-diet-troubleshooting

I've been doing keto for almost two months, and I would be happy to share my dairy. There are several websites I've gotten keto recipes from, and have enjoyed most of the recipes I've tried.

www.ibreatheimhungry.com (this one has information and recipes on egg fasts.)
www.ketoconnect.net (also has a youtube channel, if you're as visual a person as I am)
www.headbangerskitchen.com (also has a youtube channel)
www.marksdailyapple.com (keto guru, and a big advocate of primal/ancestral eating)

There are a couple books I could recommend also, if you're interested. I hope this helped.