Do you know how to use the High Protein Keto Diet to get results? The Keto Diet is trendy these days, especially among those who want to lose weight. Many people also want to know the tenets of one of the most popular diets, the Keto Diet. There are different types of the Keto Diet. So, people get confused about which one to go for and which is the best for them. Here is a list of the Keto Diets:
This article will explain a High Protein Keto Diet, foods to eat and avoid, and its pros and cons.
High Protein Keto Diet
High Protein Keto Diet contains 30 percent proteins, 65 percent fats, and only 5 percent carbs. This keto diet is best for bodybuilders and for those who want to build muscles.
Foods to eat
When you follow a specific diet plan, then make it successful. Only eat food according to the diet instructions. Therefore, this same rule applies to the High Protein Keto Diet.
As indicated by its name, all foods rich in protein are allowed as well as good fats. So, the foods you can eat:
Seafood like fish and shellfish are highly recommended on the Keto Diet. It includes salmon, tuna, other fishes, crabs, and shellfish like squid, clams, oysters, octopus, and mussels. The amount of carbs in different shellfish varies as some contain completely no carbs, while others provide little carbs. Moreover, fatty fishes are a great source of omega-3 fats.
Cheese not only adds flavors to your favorite food, but they are also very nutritious. Moreover, it is low in carbs and high in fat content. For example, 28 grams of cheddar cheese contains 1g of carbs and 7 g of proteins.
No Keto Diet can complete without avocados. There is only 9g of carbs in 3.5 ounces of avocado. However, among 9g, seven are fibers, so there is only 2g of carbs.
4. Meat and Poultry:
No one can exclude meat and poultry when it comes to high protein foods. There are zero carbs in fresh meat and poultry, and they are rich in Vitamin B. Therefore, they help with muscle growth during a low-carb diet.
The egg is one of the most versatile foods, and almost every diet plan includes eggs. One egg contains less than 1 gram of carb and 6g of protein. Besides, it contains trigger hormones to keep you full for a longer time.
6. Olive Oil or Coconut Oil:
Those who are on a high protein keto diet can only use coconut or olive oil. Both of these contain good saturated fat and are suitable for health.
7. Greek Yogurt:
Another good food is plain Greek yogurt. It contains only 5g of carbs and 11g of protein in 5 ounces.
8. Nuts and Seeds:
Nuts and seeds are high-fat and low-carb food, due to which they are a part of a keto diet. Moreover, frequent use of nuts helps to lower heart diseases, cancer, and depression. Different nuts contain a different percentage of carbs, like almond contains 6g, whereas cashews contain 9g.
9. Butter and Cream:
Both butter and cream are a good source of fats and contain only traces of carbs per serving.
10. Keto-Friendly Beverages:
Certain drinks are keto-friendly. These include:
- Unsweetened coffee and tea
- Green tea
Foods to avoid while on a Keto Diet
Like there are certain foods you have to eat during a keto diet, there are some foods you must avoid. Carbs are strictly prohibited on the Keto Diet. Therefore, any high-carb food should not be a part of your diet. This include:
1. Bread and Baked Goods:
Bread and most bakery items are high in carbs. Therefore, you cannot eat them during your high-protein keto diet. Exclude things like white bread, whole-wheat bread, cookies, rolls, and crackers.
2. Sugar and Sugary Food:
You are not allowed to eat sugar or its items. It includes candies, maple syrup, ice cream, and coconut sugar.
Don’t drink drinks like soda, juice, sports drinks, sweetened teas, etc.
Pasta contains many carbs; thus, they cannot be a part of a keto diet. So, it would be best if you avoided spaghetti and noodles.
5. Starchy Vegetables:
Starchy and green leafy vegetables are high in carbs content. Therefore avoid eating potatoes, sweet potatoes, corn, peas, pumpkin, and butternut squash.
6. Beans and Grains:
Completely exclude beans like black beans, chickpeas, kidney beans, and lentils from your diet. Similarly, avoid eating rice, wheat, oats, tortillas, and breakfast cereals.
Fruits like citrus, grapes, apples, and bananas are a big no on a keto diet.
Pros and cons of a High Protein Keto Diet
Each diet plan has its benefits and side effect. So, let’s have a look at the pros and cons of the High Protein Keto Diet:
- Keto helps with weight loss.
- It can help to prevent cancer.
- A ketogenic Diet successfully helps to prevent epilepsy and is also useful in type II diabetes.
- Fewer carb intakes may not be suitable for your health.
- It is so restricted that sometimes you do not take complete nutrition as it lacks specific vitamins, minerals, and fibers.
- It is not useful for those who have kidney issues.
- Similarly, if your goal is to have a diet for therapeutic reasons, this is not for you.
Weight loss on a Keto Diet
It has been proven through numerous researches and studies that a high protein keto diet is extremely useful in weight loss. A Keto diet removes all forms of junk food and sugar from your diet. Moreover, it reduces the number of carbs to its minimum while increasing protein intake.
A low intake of carbs deprives your body of glucose, the primary energy source. Our brains need glucose supply daily. Therefore, when carb intake reduces, our bodies start to break down stored glucose to release energy. Once our body is deprived of insulin, it begins to use fat as a primary energy source. Thus, keto successfully helps with weight loss.
The Hight Protein Keto Diet controls energy flowing into the body and builds more muscle than other diets.
High Protein Keto Diet contains only 5 percent of carbs, so avoid all the rich food in carbs. Eat more fats and proteins and save your carbs for vegetables with low sugar and carbs. Moreover, studies have shown that if you follow a Keto Diet, it will reduce body fat. The best diets reduce calories and improve your health. The Keto Diets does this by keeping you full with slow-acting stable energy that causes you to eat less and provide you with nutrients.
Try the best Keto calculator to better plan your Keto diet:
Heightmeters (e.g. 1.76 meters = 176 cm)
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|