Keto confusion
maggiemanley36
Posts: 1 Member
So I have stated the keto diet. Today I stayed well under my carbs but went over on my proteins and fats. Will that cause me to not loose weight?
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Replies
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What is your calorie goal and how many calories did you eat?5
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livingleanlivingclean wrote: »What is your calorie goal and how many calories did you eat?
^ Important question. Calories are what determine if you lose weight, not macros.3 -
What will matter is calories. Going over on protein is actually a good idea pending you arent going over on calories. It helps support metabolism, helps retain muscle and increases satiety.
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If your calories are too high, then yes.
But you don't need to hit your macros and calories exactly on. My caloric goal was 1420 kcal but I averaged 1500 kcal with carbs ranging from 0-50g, with most days being 20g. Protein was between 70-90g and fat was 90-120g. I was usually in a caloric deficit though so I lost weight.3 -
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Too much protein (over 200+ g) will lead to some gluconeogenesis and possibly lower your ketones but it isnt't generally something most people need to worry about unless they need high ketone levels for a medical reason.
Most women don't eat 200+g of protein, especially while losing weight - that's over 800 calories of protein. A woman eating 60-150g of protein is not unusual for ketosis, with most eating between 70-120g I'd guess.3 -
Show me any kind of evidence to support that claim. Protein is fear mongered by many of keto due to fear of glucenogenesis. What's funny is these same people don't talk about how fat can be converted to glucose through the same glucenogenesis process. If the body needs glucose, it has whatever it needs to make glucose.
And side note, when body converts protein/fats into glucose, it's roughly 60% amino acids and 40% fatty acids. But even then, so what? Why would it matter if your body is producing glucose?4 -
Show me any kind of evidence to support that claim. Protein is fear mongered by many of keto due to fear of glucenogenesis. What's funny is these same people don't talk about how fat can be converted to glucose through the same glucenogenesis process. If the body needs glucose, it has whatever it needs to make glucose.
And side note, when body converts protein/fats into glucose, it's roughly 60% amino acids and 40% fatty acids. But even then, so what? Why would it matter if your body is producing glucose?
From experience and a few of my clients. You are right with your background however there are things such as consuming too much protein at once that can kick you out. By too much I mean too much, not an extra 20g.1 -
Show me any kind of evidence to support that claim. Protein is fear mongered by many of keto due to fear of glucenogenesis. What's funny is these same people don't talk about how fat can be converted to glucose through the same glucenogenesis process. If the body needs glucose, it has whatever it needs to make glucose.
And side note, when body converts protein/fats into glucose, it's roughly 60% amino acids and 40% fatty acids. But even then, so what? Why would it matter if your body is producing glucose?
Everything I have researched including two dietary MD's comments who make a point to say "Keto diet needs adequate protein but not high protein". Now I don't begin to know the numbers behind that statement to quantify it. I am guessing that it may not be that big of a deal but I suppose that they don't want to have people misunderstand and go high protein without a need. If trying to build muscle vs just trying to lose weight it may be beneficial to increase protein so I will leave that answer to the body/strength builders.2 -
Show me any kind of evidence to support that claim. Protein is fear mongered by many of keto due to fear of glucenogenesis. What's funny is these same people don't talk about how fat can be converted to glucose through the same glucenogenesis process. If the body needs glucose, it has whatever it needs to make glucose.
And side note, when body converts protein/fats into glucose, it's roughly 60% amino acids and 40% fatty acids. But even then, so what? Why would it matter if your body is producing glucose?
From experience and a few of my clients. You are right with your background however there are things such as consuming too much protein at once that can kick you out. By too much I mean too much, not an extra 20g.
And what are the "downsides" to being kicked out of ketosis? If anything, the concern would be ketone level which associated with appetite suppression. But if the individual is satiated, I don't see how coming out of ketosis is an issue.
And one of the first things I have done with my ketogenic clients is get them around .8-1.2g/lb. None of them have had any issues with fat loss or muscle building.3 -
http://www.tuitnutrition.com/2017/07/gluconeogenesis.html
Also, the attached is a fairly good explanation. Proteins are the single most important macronutrient during weight loss. And time after time, high protein diets will always show higher weight loss than any other type. Heck, half of the "low carb" studies use this technique to show how low carb > low fat. So if you have two equivalent isocaloric diets, the one with higher protein will win.
Where protein may be of a concern is when it relates to specific medical conditions.3 -
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