![]() ![]() In addition, consuming enough protein on keto helps to maintain (and perhaps increase) muscle mass-if that’s your goal. Having enough dietary protein to meet this need is critical. On a low carb diet, a process occurs that takes the breakdown products of protein and creates glucose from them. Why is this necessary? Well, when no carbs are consumed, the body still needs some way to give the small amount of glucose needed to provide energy for organs that can’t use ketones or fat as a fuel. While fat is prioritized on keto, protein still plays a supporting role.įor one, amino acids can be used in a crucial process known as gluconeogenesis, where they are used to produce glucose. Unless it’s absolutely necessary, our body prefers not to touch proteins for energy. ![]() In contrast to carbohydrates and fat, protein in its natural form is rarely used as an energy substrate by the body. Often associated with muscle-building, proteins are large molecules composed of amino acid (AA) chains. Protein is vital for life, required for building structural and functional components of cells. Aiming to get a majority of your calorie intake from high-quality sources of animal and plant fat becomes a focus of the keto diet. ![]() This process requires sufficient fat be provided via the diet to provide substrates for ketone production. Once released into the circulation, fatty acids can travel into the liver, where they are then used to produce ketones (ketogenesis) by the liver mitochondria. Once carbohydrates are restricted, low insulin serves as a trigger for the breakdown of fatty acids from our internal stores (lipolysis). This is because ketone bodies are produced in the liver following the breakdown and release of fat molecules and fatty acids into the circulation. On a ketogenic diet, fat becomes the main substrate for energy production. Triglycerides are fats that come from the food we eat, and are composed of three fatty acids and a glycerol molecule (“tri” meaning “three” and “glyceride” indicating a glycerol backbone to which the fatty acids are bonded). Our body fat, known as adipose tissue, is the storage form of fat found in lipid droplets inside fat cells known as adipocytes.įatty acids (FAs) are molecules composed of chains of carbon atoms of varying lengths. ![]() Our brain is nearly 60% fat-indicating that rather than a nutrient to be feared, fat is something to be embraced.Ĭontrary to long-held belief, fat consumed in food DOES NOT equal the fat molecules in our body. If your caloric intake was 1,000 calories a day, your macro breakdown would be somewhere around 13g carbs (5%), 75g protein (30%) and 72g fats (65%).įats have several physiological functions, including aiding in the formation of cell membranes and comprising other structural and functional components of our body. To alter the Keto Diet to be more bariatric friendly though, you would need to change your ratios to consume more protein. To begin in understanding your macronutrient breakdown on the keto diet, you need to first know the “classic” or “standard” ketogenic diet macro breakdown which contains around 70% to 80+% of total calories from fat, 10% to 15% from protein (more liberal keto diets sometimes will have 20% to 25% kcals from protein), and 5% to 10% (or less) from carbohydrates. For example, for someone eating a 1,000 calorie/day diet containing 40g of protein (160 calories), this would mean that 8% of their daily intake is coming from protein. Macros provide the bulk of our body’s energy, and all of the food we consume contains some relative percent of each. We often express dietary macros in terms of what percentage of total caloric consumption they provide. Macronutrients (“macros” for short) are the components of food that we consume in large quantities that provide energy in the form of calories-fat, protein, and carbohydrates. ![]()
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