Rosie James is a Registered Personal Trainer and Registered Clinical Nutritionist. She is passionate about empowering people to live their best life through improving their health and fitness!
Rosie is a long time Nuzest user, follows a keto diet and has a lot of great insight into this lifestyle. She tells us a little bit about being keto and why protein is important.
What is keto?
The ketogenic diet has historically been used to reduce seizures in children with diabetes. In recent years (and in a less restrictive manner) it has become popular as a way to lose weight, reduce cravings and improve health. A keto diet is low in carbohydrate, moderate in protein and high in healthy fats. Eating this way ensures you fuel on ketones in the brain rather than carbohydrates.
What do you eat on a keto diet?
Those who follow a ketogenic lifestyle will typically eat the following carbohydrates - green vegetables, small amounts of other vegetables (excluding potatoes, kumara and other starchy vegetables) and berries. Good quality healthy fats such as nuts, seeds, olive oil, dairy, coconut oil etc. Protein sources include - fish, meat, chicken, eggs, etc.
Why is protein so important?
For those getting started on a Ketogenic diet, protein is often overlooked in the rush to achieve ketosis and fuel on fat. Protein is important for long term health and slowing the natural process of muscle wastage that occurs with aging, for everyone regardless of your goals. Whatever your reason for starting a Keto diet (weight loss or health) you should ensure you are getting enough protein to maintain your health.
How much protein should I consume?
The World Health Organisation recommends 0.8gms of protein per kg of bodyweight. This is actually just enough for survival. To really thrive you should aim for at least 1.2gms of protein per kg of bodyweight. Protein is the building blocks of our body. It helps make you feel satisfied after a meal, builds and maintains muscle (amongst other things).
Is it possible to eat too much protein on a keto diet?
There is often a lot of talk in the keto space around gluconeogenesis and the theory that too much protein may throw you out of ketosis (thus sabotaging your boundless energy!). Gluconeogenesis is the bodies way of producing the glucose it needs. In fact this theory isn’t true as the process is “supply and demand”. No matter how much protein you consume the body will produce only what it needs in terms of glucose.
How do I add protein to my diet?
Good quality sources of protein include meat, fish, eggs, dairy, chicken etc. You should optomise protein at every meal. If you struggle to get your protein intake high enough then protein powders are a good way to add it in. Nuzest Clean Lean Protein powder is a great low carb option particularly for those that don’t tolerate dairy. There are plenty of delicious flavours to choose from and it works well in your favourite smoothie or you could add it to your baking.