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Starting your journey towards a healthier lifestyle can be challenging, especially when you are following specific diets like the Keto diet. It is one of the popular diets that people follow to lose weight, and it has become pretty trendy nowadays. The Ketogenic diet focuses on reducing carb intake and increasing fat consumption to kickstart the process of ketosis. When on this diet, it is essential to maintain an adequate protein intake as it helps in preserving muscles and keeps you fuller for longer. In this post, we will discuss the importance of protein on the Keto diet and how much is too much. Protein is one of the three macronutrients that our body needs to function correctly, and it plays an essential role in the Keto diet as well. When you reduce carb intake and increase fat consumption, your body enters a state of ketosis and starts using fat as fuel. But to prevent muscle loss, it’s important to consume an adequate amount of protein. An average person needs 0.8 grams of protein per kilogram of body weight, but when you are on the Keto diet, you may need a bit more. The amount of protein you need on the Keto diet depends on several factors like your body weight, activity level, and muscle mass. Too little protein can lead to muscle loss, while too much protein can disrupt the ketosis process and lead to weight gain. This is because extra protein is converted into glucose via gluconeogenesis, which raises your blood sugar levels and reduces the ketone levels. According to a study published in the American Journal of Clinical Nutrition, consuming more than 2.4 grams of protein per kilogram of body weight can lead to negative effects like kidney damage, weight gain, and other health issues. Hence, it is best to avoid consuming too much protein and stick to the recommended amount based on your body weight and activity level. To get adequate protein on the Keto diet, include foods like eggs, fatty fish, meat, poultry, and low-carb vegetables like spinach, broccoli, and cauliflower. You can also opt for protein powders, but make sure to read the labels and choose one that is low in carbs and has no added sugars. In conclusion, protein is an essential macronutrient that should not be neglected when following the Keto diet. It helps in preserving muscles and keeping you fuller for longer, but it’s vital to consume an adequate amount based on your body weight and activity level. Too much protein can be harmful and lead to negative effects like weight gain and kidney damage. So be mindful of how much you consume and choose your sources wisely.

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