Keto - How do you keep your protein down?

Green Veggies with butter, bacon grease, cream cheese, cheese, etc

Just pick fattier cuts of meat and protein sources. choose beef instead of chicken. Salmon instead of white fish. Macadamia nuts instead of peanuts. Avocado instead of an apple. Full fat yogurt (10+%) instead of low fat yogurt. Whipping of heavy cream instead of milk.

You can always add extra fat to your protein too. Add butter or cheese to veggies and meats. Use full fat salad dressing and a bit more than normal. Butter a steak. Eat the yolks. Add bacon or bacon drippings to anything you want. I like butter or coconut oil in my coffee....

Have fun with it.

cwolfman13 wrote: »

Christie23 wrote: »

I'm doing pretty well on the keto diet, but I've noticed that I go over my protein goal every single day. Aside from fat bombs, do you have any other tricks you use to keep your fat up and your protein down?

Keto by default tends to be a high protein diet...if you're going by MFP's default settings, the protein target is basically the minimum or amount that is sufficient for good health...many people eat more than the minimum for good health and many people need more than that for optimal performance.

I wouldn't call keto high protein. That's misleading. It's moderate protein. Most are at around 20-25% protein. Even the few carnivores I know who just eat animal products are around or just a bit over 25% protein.

Is it that bad to go over on protein?

nvmomketo wrote: »

Just pick fattier cuts of meat and protein sources. choose beef instead of chicken. Salmon instead of white fish. Macadamia nuts instead of peanuts. Avocado instead of an apple. Full fat yogurt (10+%) instead of low fat yogurt. Whipping of heavy cream instead of milk.

You can always add extra fat to your protein too. Add butter or cheese to veggies and meats. Use full fat salad dressing and a bit more than normal. Butter a steak. Eat the yolks. Add bacon or bacon drippings to anything you want. I like butter or coconut oil in my coffee....

Have fun with it.

cwolfman13 wrote: »

Christie23 wrote: »

I'm doing pretty well on the keto diet, but I've noticed that I go over my protein goal every single day. Aside from fat bombs, do you have any other tricks you use to keep your fat up and your protein down?

Keto by default tends to be a high protein diet...if you're going by MFP's default settings, the protein target is basically the minimum or amount that is sufficient for good health...many people eat more than the minimum for good health and many people need more than that for optimal performance.

I wouldn't call keto high protein. That's misleading. It's moderate protein. Most are at around 20-25% protein. Even the few carnivores I know who just eat animal products are around or just a bit over 25% protein.

I don't think it's misleading at all...I know people who do adkins and they eat a crap ton of meat.

Christie23 wrote: »

cwolfman13 wrote: »

Christie23 wrote: »

I'm doing pretty well on the keto diet, but I've noticed that I go over my protein goal every single day. Aside from fat bombs, do you have any other tricks you use to keep your fat up and your protein down?

Keto by default tends to be a high protein diet...if you're going by MFP's default settings, the protein target is basically the minimum or amount that is sufficient for good health...many people eat more than the minimum for good health and many people need more than that for optimal performance.

I wouldn't call keto high protein. That's misleading. It's moderate protein. Most are at around 20-25% protein. Even the few carnivores I know who just eat animal products are around or just a bit over 25% protein.

Exactly!! And therein lies my challenge. I love meat and I eat meat and eggs like crazy, but I always end up going over on my protein. It's harder than it sounds to the average non-keto person.

[/quote]

so just don't eat the meat and eggs and whatnot and eat more fat.

You don't. Eat your protein.

Lots of people think that extra protein can cause kidney problems. It doesn't (at least, there's no science to believe that it does). It CAN cause problems in people with kidney disease, but if you're a generally healthy person with a varied overall diet, there's no reason at all to limit protein intake.

cwolfman13 wrote: »

nvmomketo wrote: »

Just pick fattier cuts of meat and protein sources. choose beef instead of chicken. Salmon instead of white fish. Macadamia nuts instead of peanuts. Avocado instead of an apple. Full fat yogurt (10+%) instead of low fat yogurt. Whipping of heavy cream instead of milk.

You can always add extra fat to your protein too. Add butter or cheese to veggies and meats. Use full fat salad dressing and a bit more than normal. Butter a steak. Eat the yolks. Add bacon or bacon drippings to anything you want. I like butter or coconut oil in my coffee....

Have fun with it.

cwolfman13 wrote: »

Christie23 wrote: »

I'm doing pretty well on the keto diet, but I've noticed that I go over my protein goal every single day. Aside from fat bombs, do you have any other tricks you use to keep your fat up and your protein down?

Keto by default tends to be a high protein diet...if you're going by MFP's default settings, the protein target is basically the minimum or amount that is sufficient for good health...many people eat more than the minimum for good health and many people need more than that for optimal performance.

I wouldn't call keto high protein. That's misleading. It's moderate protein. Most are at around 20-25% protein. Even the few carnivores I know who just eat animal products are around or just a bit over 25% protein.

I don't think it's misleading at all...I know people who do adkins and they eat a crap ton of meat.

Christie23 wrote: »

cwolfman13 wrote: »

Christie23 wrote: »

I'm doing pretty well on the keto diet, but I've noticed that I go over my protein goal every single day. Aside from fat bombs, do you have any other tricks you use to keep your fat up and your protein down?

Keto by default tends to be a high protein diet...if you're going by MFP's default settings, the protein target is basically the minimum or amount that is sufficient for good health...many people eat more than the minimum for good health and many people need more than that for optimal performance.

I wouldn't call keto high protein. That's misleading. It's moderate protein. Most are at around 20-25% protein. Even the few carnivores I know who just eat animal products are around or just a bit over 25% protein.

Exactly!! And therein lies my challenge. I love meat and I eat meat and eggs like crazy, but I always end up going over on my protein. It's harder than it sounds to the average non-keto person.

so just don't eat the meat and eggs and whatnot and eat more fat. [/quote]

Atkins 1.0 is high protein, whereas LCHF, aka Nutritional Keto, is not. These diets are often confused, and people modify all types of diets so much it's hard to keep any straight. The LCHF is about getting adaquate (not excessive) protein. The logic is the body doesn't store excess protein, it converts it to things like glucose. There is nothing toxic or 'bad' about this unless you are counting carbs, but the actual protein over what we need isn't necessary. We can get glucose from other foods, for example. As for protein needs, you can only fill a glass so full before it runs over.

A little extra olive or coconut oil for cooking veggies, higher fat nuts and full-fat cheese as a snack, and coconut oil in coffee are usually what I do to help keep fat up and protein within range.

emeti wrote: »

extra_medium wrote: »

Is it that bad to go over on protein?

If you eat too much protein, your body can turn it into glucose and kick you out of ketosis. Too little on the other hand, and your body will start using is own muscle mass as protein.

Protein intake needs to be well over double the normal amounts in order to kick you out of ketosis. Most people can't do it.