The balance of carbs/protein/fat in your keto plan in crucial.
There is a multitude of benefits to controlling blood sugar and lowering carbohydrate intake for your long term health. We know that sugar (and foods that turn into sugar) raises insulin and worsens diabetes. IGF (Insulin-like growth factor) accelerates ageing. This list can go on.
An individual’s carbohydrates tolerance can vary and range from 25 grams per day to 100 grams per day.
If fat loss is on your agenda, then you must understand the most important component of safe and lasting fat loss: your capability to tap into your body’s own storage fat for energy.
This access to fat cannot happen if your body is constantly drawing on carbohydrate reserves and blood glucose for energy.
To win the war on fat loss, you need to win the insulin war.
When it comes to diet, you need to eat more fat.
As crazy as it sounds, the science is profound and solid.
Firstly and most importantly, fat appears not to stimulate insulin.
Fat does not cause an increase of leptin, and in fact, it keeps it down. Leptin is the starvation hormone that tells you “stop eating!” and plays an instrumental role in your hunger and weight management.
If you keep leptin down and your hypothalamus can listen to leptin, you are not going to overeat.
Fat also does not stimulate the mTOR pathway. Too much mTOR activation contributes to a significant number of human diseases, including cancer, obesity, type 2 diabetes, depression and neurodegeneration (R). It can be responsible for acne as well.
Why moderate protein?
Fats have little to no effect on blood sugar and insulin levels while protein does affect both blood sugar and insulin. If you eat too much protein for your ideal body weight or lean muscle mass, it can spark gluconeogenesis and raise blood sugar and protein will also spike blood insulin levels temporarily. Higher insulin levels will interfere with ketone body production.
Eating a diet that is heavy on lean protein (without enough fat) can make one sick with a condition know as “rabbit starvation”. Early American explorers who had to survive solely on lean meats, such as rabbits, could develop medical problems that resembled starvation. This condition, known as protein poisoning or rabbit starvation, is a medical condition in which your body does not get enough of the required nutrients even though you’re eating sufficient amounts of calories.
A diet heavy in protein and low in fat and carb can also wreck the metabolism in other ways.
That said, you need good protein. Protein is used in every single cell in our body and is critical for building muscle mass, supporting neurological function, aiding in digestion, helping to balance hormones naturally and keeping our mood upbeat.
So balance is the key.
A well-formulated ketogenic diet must be experimented with on an individual basis through trial and errors. There is never one size that can fit all.
The recipe for an amazing level of focus and energy is a healthy body weight and healthy lipid profile.