low-carb diet plan how many carbs per day
Are There Downsides to Whey Protein?Whey protein is generally safe. However, some people who are allergic or intolerant to milk may develop rashes, hives, diarrhea, and other digestive symptoms when consuming whey. In addition, using whey protein as your only source of protein can put you at risk for micronutrient deficiencies. It may be a great source of amino acids, which have many benefits, but it should not replace a ketogenic diet that includes whole protein-rich foods like eggs, meat, poultry, and seafood. Incorporating Whey Protein into Your Keto DietCan you have whey protein while on keto? Definitely. This supplement isn’t just a quality source of protein, but it’s also very low in carbs and has science-backed benefits like muscle growth, fat loss, and
decreased inflammation. Since whey is made from dairy, you might want to find an alternative protein supplement if you have a dairy allergy. Apart from that, whey protein is generally safe and is a great way to add extra protein to your keto diet. In order to be successful with a ketogenic diet, you must start with a proper foundation. However, many of us, including myself have made mistakes early on with keto that led to not getting the results that we wanted. Whether you are just starting out or plateaued on your keto journey, here are the top 3 mistakes most people make on keto that can prevent you from getting the results that you want:Too Much Fat (Especially in Liquids and Desserts)Sounds counterintuitive right? Everyone thinks that a keto diet is an
extremely high fat diet.
When the ketogenic diet was first discovered in the 1920’s for treatment of epilepsy, the diet consisted of 80-90% of calories from fat. However, if you aren’t using a ketogenic diet for therapeutic purposes, you can and should eat a lower amount of fat (50-70%). It’s important to remember that fat is very calorically dense (9 calories per gram). So, that big scoop of butter you put in your coffee or that heaping amount of coconut oil you put in your keto fat bomb can add up. While it’s important to incorporate in healthy fats on keto, you shouldn’t force an extremely high amount with daily fat bombs and buttered coffee. Too Little ProteinProtein is the most important nutrient for health and anti-aging. Often touted as the “muscle building” nutrient, protein also helps us stay full and lose fat. While you don’t need to eat as much protein as a bodybuilder, you need to be eating enough and it’s encouraged to err on the side of more than less. The typical rule of thumb is a minimum of 1. 5-2g/kg of bodyweight. To calculate your weight in kilograms, divide your weight in pounds by 2.