Low Carb Diet Grams Of Protein Per Day

Low Carb Diet Grams Of Protein Per Day

Along with fat and carbohydrates, protein is one of the three macronutrients ("macros") found in food, and it plays unique and important roles in the body.¹ Here's a guide to everything you need to know about protein on a low-carb or keto lifestyle.

1. What is protein?
2. What does protein do in your body?
3. Guidelines for individualized protein intake
4. How much protein should I eat every day?
5. Different experts' views on protein intake
6. Does protein adversely affect blood sugar?
7. The DD protein policy

What is protein?

Protein is made up of several smaller units called amino acids. Although your body is capable of making most of the 20 amino acids it needs, there are nine that it can't make. These are known as the essential amino acids, and they must be consumed in food on a daily basis.²

Animal protein is commonly referred to as "complete protein" because it contains all 9 essential amino acids, with an inference that plant proteins are therefore "incomplete". The reality is more nuanced. Animal protein sources do contain the essential amino acids in consistently high amounts. Plant proteins also contain each of the 9 essential amino acids but might have less of one of the essential amino acids compared to animal protein.³

Keto-friendly animal protein sources include meat, poultry, seafood, eggs and cheese.

Keto-friendly plant protein sources include tofu and soy-based products, as well as most nuts and seeds, although some are higher in carbs than others.

What does protein do in your body?

Protein is a major component of every cell in your body. After you eat protein, it is broken down into individual amino acids, which are incorporated into your muscles and other tissues.

These are just a few of protein's important functions:

• Muscle repair and growth. The protein in your muscles is normally broken down and rebuilt on a daily basis, and a fresh supply of amino acids is needed for muscle protein synthesis, the creation of new muscle. Consuming adequate dietary protein helps prevent muscle loss, and – when coupled with resistance training – promotes muscle growth.⁴
• Maintaining healthy skin, hair, nails, and bones as well as our internal organs. Although the protein turnover in these structures occurs more slowly than in muscle, new amino acids are required to replace those that become old and damaged over time.
• Creation of hormones and enzymes. Many of the hormones necessary for life – including insulin and growth hormone – are also proteins. Likewise, most enzymes in the human body are proteins. Your body depends on a continuous supply of amino acids to make these vital compounds.

In addition, both clinical experience and scientific studies suggest that getting enough protein can help make weight control easier. This might be because protein can reduce appetite and prevent overeating by triggering hormones that promote feelings of fullness and satisfaction.⁵ Your body also burns more calories digesting protein compared to fat or carbs.⁶

Finally, there is growing literature that increasing protein in the context of a low-carbohydrate diet lowers liver fat and blood glucose in the absence of any weight change.⁷ And protein can also limit the deposition of fat in the liver under obesigenic conditions such as overfeeding with fructose.⁸

Guidelines for individualized protein intake

Taking into account the different positions among keto and low-carb experts, we recommend a protein intake of 1.2 to 2.0 grams per kg of body weight for most people. Protein intake within this range has been shown to preserve muscle mass, improve body composition, and provide other health benefits in people who eat low-carb diets or higher-carb diets.⁹

If you're near your ideal body weight or very muscular, use your actual weight (in kilograms) to calculate your protein needs. Otherwise, you can use your height – and the chart below – to estimate how much protein you should aim to eat on most days.

Minimum daily protein target

Height	Women	Men
Under 5'4″ ( < 163 cm)	90 grams	105 grams
5'4″ to 5'7″ (163 to 170 cm)	100 grams	110 grams
5'8″ to 5'10" (171 to 178 cm)	110 grams	120 grams
5'11" to 6'2″ (179 to 188 cm)	120 grams	130 grams
Over 6'2″ (188 cm +)	130 grams	140 grams

This chart represents about the middle of the range of 1.2 to 2.0 g/kg range. You can use the following guidance to customize your own protein intake.

Muscle protein synthesis declines from the third decade, and the rate of decline increases from age 60 years.¹⁰ International consensus guidelines recommend a protein intake for older adults of at least 1.0-1.2g/kg per day.¹¹

To maximize your nutrition per calorie, we recommend you aim for the higher end of this range, between 1.6 g/kg and 2.0 g/kg. (The chart above represents around 1.6 g/kg.) In some cases, an even higher protein intake of more than 2.0 grams of protein per kg of body weight may be beneficial, at least temporarily.¹² This would include people who are underweight or healing from illness, injury, or surgery.

On the other hand, individuals who follow keto diets for therapeutic purposes – for instance, for management of certain cancers – may want to aim for the lower end of the range, between 1.2 and 1.5 gram per kg of body weight per day.¹³ Importantly, this must be done under strict medical supervision.

Aim for at least 20 grams of protein at each meal

Research has suggested that your body needs about 20-30 grams of protein at each meal to ensure that amino acids get incorporated into your muscles.¹⁴ Therefore, it may be best to spread out your protein intake evenly among two or three feedings rather than consuming most of it at one meal – at least if you want to increase your muscle mass.

Can you eat too much protein in one meal? This is controversial, with surprisingly little research to answer the question. Two studies in 2009 showed that consuming 20 or 30 grams of protein at a meal maximally stimulate muscle growth.¹⁵

Adding more in a meal did not increase immediate muscle growth. Some have interpreted this to mean that anything above 30 grams in a single meal was "wasted." However, this isn't what the studies showed.

Since there are other potential benefits to protein intake beyond immediate muscle synthesis, these studies don't prove that the extra protein is "wasted."

In addition, how does eating just once or twice a day affect the way protein is used? Do low-carb diets change this? Since we don't have answers to these questions, at this time we don't recommend limiting protein to a maximum of 30 grams per meal.

Older people and children have increased protein needs

Growing children have a higher RDA for protein than adults (0.95g/kg vs 0.8g/kg), which empirically makes sense given the higher growth rate.¹⁶ Then as we become young adults, our protein needs aren't as high as children's relative to our height and body weight. But as we approach old age, our needs increase again.

Health organizations in the US, European, and most other countries recommend a minimum daily intake of 0.8 grams of protein per kilogram for all adults aged 19 and older.¹⁷

However, several experts in protein research believe that people over 65 need a minimum of 1.2 grams per kg daily to counteract muscle loss and other age-related changes.¹⁸

For example, in a study of older women, consuming more than 1.1 gram of protein per kg every day was linked to a decreased risk of frailty, a condition marked by weakness, loss of strength, and other changes that often occur during the aging process.¹⁹

Resistance training increases your protein requirements

People who engage in weight lifting, other forms of resistance training, and endurance-type exercise likely need more protein than people of the same height and weight who are sedentary.²⁰

If you perform strength training, aim for a protein intake at or near the top of your range, especially if your goal is gaining muscle. A total protein intake of up to about 1.6 g/kg/day may help increase muscle mass.²¹

However, keep in mind that even with rigorous training, there is a limit to how quickly you can increase muscle mass, regardless of how much protein you consume.

How much protein should I eat every day?

Getting the right amount of protein needn't be complicated or stressful. Most of the time, you'll end up within your target range by simply eating an amount that is satisfying and paying attention to when you begin to feel full.

Here are the amounts of food you need to eat to get 20-25 grams of protein:

• 100 grams (3.5 ounces) of meat, poultry or fish (about the size of a deck of cards)
• 4 large eggs
• 240 grams (8 ounces) of plain Greek yogurt
• 210 grams (7 ounces) of cottage cheese
• 100 grams (3.5 ounces) of hard cheese (about the size of a fist)
• 100 grams (3.5 ounces) of almonds, peanuts, or pumpkin seeds (about the size of a fist)

Other nuts, seeds, and vegetables provide a small amount of protein, roughly 2-6 grams per average serving. You can see a more detailed list in our guide on the top 10 high-protein foods.

The image above shows 20 grams of protein in four different ways. Almonds, salmon, eggs and chicken thighs.

Below you'll find examples of three different levels of daily protein intake using the same foods:

About 70 grams of protein

Breakfast

2 eggs
30 g (1 oz) cheese

Serving suggestion
1 cup mushrooms
1 cup spinach

Lunch

85 g (3 oz) salmon

Serving suggestion
2 cups mixed salad
½ avocado
2 tbsp olive oil

Dinner

100 g (3.5 oz) chicken

Serving suggestion
1 cup cauliflower
2 tbsp butter

About 100 grams of protein

Breakfast

3 eggs
30 g (1 oz) cheese

Serving suggestion
1 cup mushrooms
1 cup spinach

Lunch

130 g (4.5 oz) salmon

Serving suggestion
2 cups mixed salad
½ avocado
2 tbsp olive oil

Dinner

140 g (5 oz) chicken

Serving suggestion
1 cup cauliflower
2 tbsp butter

About 130 grams of protein

Breakfast

4 eggs
60 g (2 oz) cheese

Serving suggestion
1 cup mushrooms
1 cup spinach

Lunch

150 g (5 oz) salmon

Serving suggestion
2 cups mixed salad
½ avocado
2 tbsp olive oil

Dinner

180 g (6 oz) chicken

Serving suggestion
1 cup cauliflower
2 tbsp butter

Tips for further personalization ²²

• Adjust the protein portions up or down as needed, but don't be concerned about hitting an exact target. Remember, your ideal protein range is pretty broad, and you should feel completely free to vary the amount you eat by 30 grams – or even more – from day to day. If you are lower in protein one day, try to add extra the following day.
• If you're an intermittent faster, you may want to increase the protein portions at the two meals you eat somewhat. For instance, in the 70-gram example above, either eat larger portions of fish at lunch and chicken at dinner, or add hard-boiled eggs at lunch and have a piece of cheese after dinner.
• If you eat one meal per day (OMAD) it may be a challenge to get adequate protein intake. Consider eating OMAD a few times per week, with higher protein intake on the other days. Or, if you prefer the consistency of OMAD every day, consider eating within a 2-hour time window. That allows you to eat your meal and still have time to snack on nuts, cheese, or meats to increase your protein.
• Eat nuts and seeds at meals or as snacks. Keep in mind that they provide about 2-6 grams of protein per quarter cup or 30 grams (1 ounce). But beware, they contain some carbs and lots of fat calories, which can add up quickly. Therefore, being cautious with nut intake is a good idea for most people, especially if you're trying to lose weight.

Different experts' views on protein intake ²³

If you're feeling overwhelmed or confused about how much protein you need on a keto or low-carb diet, you're not alone.

Protein intake can be a controversial topic in the low-carb world, and it's very common to find conflicting information about this online and in books, especially with the growing popularity of this lifestyle.

This is why we included our simple recommendations earlier in this guide, as a good guideline for most people. However, if you're interested in the different views among experts working in the field of low carb, read on for a summary.

One of the reasons is the lack of universal agreement among keto and low-carb experts about what's optimal when it comes to protein intake:

• Lower protein: Dr. Ron Rosedale recommends 1.0 gram of protein per kilogram (2.2 lbs) of lean mass on a keto diet to promote longevity. For a person who weighs 68 kg (150 lbs), this would be about 60-63 grams of protein per day, depending on body composition.
• Higher protein: At the other end of the spectrum, Dr. Ted Naiman advocates high protein intake for people who follow low carb or keto, especially those interested in weight loss. His recommendation is to consume 1 gram of protein per 1 lb of lean mass. For the same 68-kg (150-lbs) person above, this would be about 130-140 grams of protein daily – more than double the amount Dr. Rosedale advises.
• Moderate protein: Recommendations from most of the other experts fall somewhere in between these two. For instance, ketogenic researchers Drs. Steve Phinney and Jeff Volek recommend 1.5-1.75 grams of protein per kg of reference weight or "ideal" body weight for most individuals. For a 68-kg person, this is around 102-119 grams of protein per day.

Adding to the confusion, other doctors and scientists believe protein restriction is a key to longevity, and therefore we should aim for less protein than even the RDA suggests. The general concern is that protein promotes growth, and as we age we need to prevent abnormal growth, such as cancer cells or amyloid plaques in the brain.

While there is preliminary evidence in worms, rodents and other animals that protein restriction can promote longevity, data in humans — and specifically humans eating a low-carb diet — is lacking.²⁴

Therefore, we feel it is too premature to draw any conclusions about the potential risks of consuming too much protein on a low-carb diet, especially given the risks of eating too little protein.

Does protein adversely affect blood sugar?

One of the arguments made in favor of keeping protein on the lower end is that higher intakes may increase blood sugar and insulin levels. This is an occasional anecdotal report from our members and others with diabetes. However, there appears to be a disconnect between anecdotes and published research.²⁵

For instance, two studies showed that a diet with 30% of calories from protein improved glycemic control.²⁶ In fairness, it was compared to a higher-carb diet, but nonetheless, the higher protein intake did not blunt the benefit of lowering carbs.

Protein has been shown to lower blood glucose in other studies of people with type 2 diabetes too.²⁷ Protein may slightly increase insulin concentrations acutely, but high protein diets are not known to cause hyperinsulinemia (chronically high insulin levels).²⁸ High protein in the context of a carbohydrate reduced diet may even lower fasting insulin levels.²⁹ In fact, the acute rise in insulin after a meal is probably one of the reasons why protein helps keep blood sugar low.

One of the biggest concerns with a high protein diet is that the amino acids in protein get converted to glucose via gluconeogenesis. In fact, well-conducted physiological studies show that protein is not a meaningful contributor to blood glucose either in healthy people or people with type 2 diabetes.³⁰ Even a meal with 50 grams of protein didn't cause a significant increase in blood sugar.³¹

At Diet Doctor, most of our keto recipes are moderate rather than high in protein.

If you find your blood glucose increases after eating a moderate-protein low-carb meal, first make sure it is doesn't contain any hidden carbs or sugars. If the meal is truly low carb, then you may want to temporarily decrease your protein intake to see if it makes a difference.

However, this should only be done for a short time, as getting adequate protein remains a long-term priority.

A final word on protein

When consuming meals that contain enough fat and non-starchy vegetables and are based on whole foods, most people will find it difficult to go overboard with protein. Our advice? Aim for a moderate amount (1.2-2.0g/kg/day), spread it out as best you can over 2-3 meals, and focus on healthy low-carb meals you enjoy!

Low Carb Diet Grams Of Protein Per Day

Source: https://www.dietdoctor.com/low-carb/protein

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Low Carb Diet And Still Drink Beer

Low Carb Diet And Still Drink Beer

Do you drink beer? Do you know someone who does? Have you ever wondered what drinking beer may do to your blood sugar or blood ketone levels? Perhaps you have eliminated beer as part of your low-carb diet and wonder how having the occasional brew would affect you?

There are quite a few low-carb beers on the market: have you every wondered what the difference would be on your blood sugar and ketone levels between them and regular beer?

If you are living a low-carb lifestyle, or indeed a keto one, you will want to limit your intake of carbohydrates. This will, of course, be entirely individual and down to your individual goals. There is no right way to follow this way of eating, just the right way for you.

Ketone measurements can be helpful for people who want to track their nutritional ketosis, and they come in many forms, from urine strips to blood testing kits. We are seeing more and more evidence that having high ketone levels is not everything. However, we are learning more about the potential health benefits of being in ketosis, and a low-carb lifestyle can also leave you feeling great.

Now, what about beer?! Aside from sugary cocktails, beer is one of the highest-carb alcohol options. Diet Doctor's visual guide on alcohol recommends avoiding beer, but it does list some low-carb beer options. Although these are listed as being lower in carbohydrates, Diet Doctor had not yet tested whether their effect on blood sugar and ketone levels is in fact smaller than that of regular beer.

So, when the team at Diet Doctor contacted me to see if I would be interested in conducting an experiment with beer…..I was sold!! That said, if I do decide to enjoy alcohol (responsibly), I would usually naturally prefer other options than beer, but in the name of science I thought – why not! The experiment was aimed at testing a variety of beers, (low carb, low calorie and alcohol-free) and seeing what effect each one had on my blood ketone and blood sugar levels.

For those of you who are wondering what I do drink, it would be a toss between gin and slimline tonic, red wine or single malt whiskey usually, and occasionally I enjoy a Guinness…I am Irish after all! I tend to refrain from beer normally as I find it too 'gassy' and I just don't like the taste all that much. It also doesn't complement my own low-carb lifestyle (but neither does Guinness, I guess).

Having said that, I was interested in what I would find, and eager to help people decide for themselves about beer as part of a low-carb lifestyle, so I gave it a go!

The experiment

In order to make the experiment as fair as possible, I wanted to ensure that I minimized as many confounding variables as I could. That is, I wanted to make sure that the results were directly related to the beer I was drinking, and not some other, unrelated, factor. To do this, it was important to make sure that I controlled other variables that could also affect my blood sugar and ketone levels, such as how much I ate or drank. With that in mind, here was the protocol for each day of testing;

1. I would be in a fasted state (4 hours).
2. I would test the effect of drinking 4 beers of 440 ml each (the standard size of one can), at 30-minute intervals.
3. I would drink the same volume of each drink each time.
4. I would avoid eating during the study to make sure that it was the beer affecting my readings and not something else I had ingested.
5. I would take blood sugar and blood ketone readings at the same time in 30-min intervals.
6. I would stop taking readings 180 min after the first drink, 2 hours after the last drink. This would allow me to see how my blood sugar levels rised after consuming all beverages.

I must add that here at Diet Doctor we by no means recommend drinking large quantities of any type of alcoholic drink. We tested a larger quantity of beer during this experiment in order to be able to show clearly the effects of drinking beer, but by no means recommend doing so as part of a healthy lifestyle.

The equipment

In order to check my levels during the experiment, I needed the right equipment. Here is what I bought, both available from Amazon.

Blood-glucose monitor. Agamatrix wavesense jazz

Blood-ketone monitor. On-Call GK Dual

The beer and data

Well, it wouldn't be an experiment without the beer, right?! There is a limited selection of specific low-carb beer in the UK, which is a shame for those who wish to enjoy beer while also limiting their carbohydrate intake. I settled on the following drinks to have a good range of beers for the experiment:

Experiment 1 – Tap water (Control) [0 g CHO¹/100 ml]

Water was chosen as a control drink, to see what my levels would do if I kept in a fasted state. This provided a baseline of my blood sugar and ketone levels that I could use to compare the effect of drinking the different beers.

As you can see, there was some fluctuation in my blood sugar levels even when only consuming water. There is, however, only a small increase before the levels come down again, and this represents a normal pattern as the body works to maintain homeostasis.

My blood ketones rose throughout the three hours as I consumed only water and went deeper into my fast. This is exactly the response I would have expected.

Experiment 2 – Bud Light (1.5 g CHO/100 ml)

This was chosen as it is marketed as Bud Light. Sure, the name may suggest that is a healthy option, but with ingredients of barley, rice and hops, what would it do to my levels?

Compare this blood glucose graph to the one from the water experiment: you can see that although my blood glucose started off higher (a normal physiological response to having done exercise that day), the Bud Light still caused a greater rise in blood blood glucose and more fluctuations throughout the 3 hours.

Even though I was only showing very low levels of ketones (not enough to be officially in a ketogenic state), you can see from the graph that the Bud Light reduced my ketones to 0. Compare, again, to the water graph for blood ketones, where they rose throughout the 3 hours.

Experiment 3 – Budweiser (3 g CHO/100 ml)

This was chosen as a comparison between the two types of Budweiser beer that are available in the UK. With double the amount of carbs per 100 ml, what would the difference be on my levels?

Again, there was a bigger rise in blood glucose than with the water experiment. Note also that while my own blood glucose does not take too long to come back down to normal, I am an insulin-sensitive person. Someone who is insulin resistant may take a lot longer to get their blood sugar back down after consuming these beers.

My blood ketones started and finished at zero. As I was not in any kind of ketogenic state at the start of the experiment, we of course cannot say that the Bud knocked me out of ketosis. But, the beer did not allow my ketone levels to rise throughout the three hours (as the water did).

Experiment 4 – Coor's Light (2.7 g CHO/100 ml)

Coor's Light was the next in line. A name with 'Light' in it may suggest that it might contain fewer carbohydrates. However, with 2.7 g of CHO per 100 ml, it had nearly as much as the standard Budweiser. I was still interested to see what impact it would have on my readings.

Again, my blood sugar was raised more by the Coor's Light than by water.

As with the Bud Light, I was showing very light levels of ketosis at the start of the experiment, which reduced to zero after consuming the beers.

Experiment 5 – Holsten Pils (2.6 g CHO/100 ml)

Holsten Pils has traditionally been popular among patients with type 2 Diabetes in the U.K. Why wouldn't it be? On the can it boasts 0 g sugar per can! Let's see what it does to my readings…

Both graphs express similar results as with the other types of beer: a greater increase in blood glucose than there was with water, and a reduction of ketone levels to zero. Though I was showing only light levels of ketosis at the start, the Holsten Pils did not allow me to go deeper into ketosis as the water fast did.

Experiment 6 – St Peter's Without (6.4 g CHO/100 ml)

OK, so this beer was added as it is an alcohol free beer. What is interesting is that it has the highest amount of carbohydrate per 100 ml. This was added to the experiment as I often have patients in my clinic asking me if they can have alcohol-free beer when they are trying to reduce their carbohydrate intake.

Again, my blood glucose rose more than with water! And it might go up higher with someone who has problems with insulin resistance.

My level of ketosis was again very light, but blood ketones did shoot right back down to zero after consuming the beers, as with the other varieties.

Conclusions from the data

1. Blood sugar levels go up and down throughout the day even when fasting. This is normal as the body continues to strive to maintain homeostasis.
2. The only experiment to raise blood ketone levels was the water experiment.
3. All beers raised my blood-sugar levels higher than water.
4. All beers reduced my blood-ketone levels to 0.0.
5. The highest starting blood glucose reading was on the same day as fasted exercise. This represents a normal physiological response to exercise.

What have I learned?/ What does this add?

1. I reminded myself why I do not like beer, and I find that it makes me feel bloated too.
2. I could see a pattern in the experiments that revealed that each beer, whether promoted as low-calorie or alcohol free or 'light' beer all resulted in higher blood-sugar readings compared to water.
3. On day 3, I did not show blood ketones at all, and on other days I was only showing very low levels of ketones, below the level that would normally be described as nutritional ketosis.² Nonetheless, as my ketones increased when consuming water, but decreased to zero when consuming all the varieties of beer, we can speculate that all the beers might knock somebody out of ketosis, if they were in a state of nutritional ketosis before consumption.
4. Due to the fact that I am insulin sensitive [do not have pre-diabetes or T2DM], my blood sugar levels were controlled and did not rise above 6.4. In someone with type 2 diabetes or insulin resistance, blood sugar levels may rise much higher than mine did, and be hard to get down again.
5. I have developed a newfound respect for patients who regularly test their blood-sugar readings. I did not appreciate how painful this can be and I now have a better understanding of why patients often avoid testing their blood sugar due to this painful barrier.
6. This is an n=1 study. This means that there was only one test subject (me!) and we can't make broader comments about how these beers would affect people in general. But, I hope to have shown you how important it is to be wary of labels and marketing. Plus, you can follow the protocol I used to test exactly how different types of beer affect you as an individual!

Disclaimer

I am a 31-year old, insulin sensitive male. I do not have diabetes or pre-diabetes. I live a low-carb lifestyle which includes a carbohydrate content of 100-120 g carbohydrates per day. This allows me to maintain my weight and also reach my health and fitness goals. I exercise regularly and do not take any prescribed medication. I was not in nutritional ketosis during this experiment.

Conclusion

I had hoped to perhaps be able to recommend a "best" option for people who want to enjoy beer as part of a low carb diet. However, even though the Holsten Pils and the St. Peter's Without alcohol-free beer had slightly smaller effects on blood glucose, all the beers did cause a significant increase in blood-sugar levels and all beers brought my blood ketones down to zero.

It is also worth reiterating that I am insulin sensitive. For people who have pre diabetes or type 2 diabetes, the rise in blood sugar would likely be a lot higher. If you want to follow a low-carb or keto lifestyle, beer may not be the best choice for you. From this study there was a clear relationship between drinking beer and reducing levels of blood ketones. When it comes to enjoying alcohol, there are other options which may not have the same impact on your blood sugar readings. These include spirits, red wine and champagne.

Drink responsibly. Keep your level below the recommended weekly units and avoid drinking on consecutive days. There are a range of useful tips for healthy drinking, such as:

• For every alcoholic drink you have, have a glass of water.
• Try to avoid being thirsty when you drink alcohol.
• Plan what you eat alongside your alcohol to avoid snacking on high-carb foods and avoid making food choices which will not help you to reach your eating goals.
• Remember also, that people who follow a low-carb lifestyle are often more sensitive to alcohol than those on a high-carb diet, and need to consume less to become intoxicated. So be extra careful if you are just starting out on low carb: your limits may well have changed!

To conclude, if something seems too good to be true… like being able to enjoy low-calorie or low-carb beer in larger amounts and achieve your desired blood-sugar or blood-ketone goals… it probably is! Drinking several beers, be they normal, 'light' or 'low' will likely hinder your goal to keep carbs down, and will probably knock you out of ketosis.

There are a lot of clever marketing schemes out there, and more and more "low-carb" products will come onto the market as LCHF and keto increases in popularity. As always, be a critical and conscious consumer, and be wary of simply taking claims such as "light", "low-carb", "sugar free" or "effective carbs" at face value.

—
Dr. Peter Foley

Low Carb Diet And Still Drink Beer

Source: https://www.dietdoctor.com/the-low-carb-beer-experiment-can-you-drink-beer-and-stay-in-ketosis

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Hyperthyroidism Low Carb Diet

Hyperthyroidism Low Carb Diet

Keto is fantastic, everyone says. It's a great way to lose weight, improve cognition, and stave off degenerative disease. It may help your performance in the gym and on the track. It could even give Grandpa some respite from Alzheimer's.

But it's hell on your thyroid. Right?

Keto detractors and proponents alike often warn that remaining in ketosis will tank your thyroid. The thyroid's an important gland, exerting major influence over essential systems like fertility, energy, metabolism, body temperature regulation, blood lipids, and general wellness. It controls the metabolic rate of every organ in the body. We want it working well, so this is a major blow to keto—if the criticism holds true. Fortunately, there's much more to this story.

The Problem with Keto—Thyroid Research

Up till now, the vast majority of studies on the effects of low-carb, high-fat diets on thyroid health have used high-PUFA high-fat diets. Could this confound the results? Yes.

It turns out that linoleic acid suppresses thyroid signaling. See the impact for yourself….

Rats on a corn oil diet convert less T4 to active T3 than rats on a lard diet.

Rats on a safflower oil diet have a more greatly reduced metabolic response to T3 than rats on a beef fat diet.

Rats on a high-PUFA diet have brown fat that's less responsive to thyroid hormone. Remember, brown fat is the type that generates heat to keep us warm.

Rats on a long-term diet high in soybean oil have terrible body temperature regulation, which thyroid function in large part controls.

The more rapeseed meal (from which PUFA-rich canola oil is derived) you feed turkeys, the worse their thyroid signaling gets and the less meat/eggs they produce.

Heck, back in the 70s, researchers proposed using vegetable oil as a treatment for hyperthyroidism.

This reduced thyroid signaling isn't a function of all polyunsaturated fats, however.Omega-3 PUFAs, found in seafood,increase thyroid signaling in the liver. Keep eating fish, folks.

What Other Indications Tell Us

Unfortunately, we don't have any direct studies comparing the effects of PUFA-based and SFA/MUFA-based high fat diets on thyroid function in humans. We do have a few that offer some revealing indications, however.

In 1995, researchers placed healthy young adults on either a low-carb, high-protein diet or on a low-carb, high-PUFA diet. The latter group experienced big drops in T3 levels, though the significance of the change wasn't explored.

Later, Jeff Volek ran a low-carb, high-fat study in adults using a diet with Primal-ish fatty acid ratios (8% carbs, 61% fat, 30% protein, with 25% calories coming from SFA, 25% from MUFA, and 11% from PUFA). He didn't directly measure T3, but the high-fat group had normal T4 and lost significant body fat, which is very hard to do if you're hypothyroid.

Another, much older study pitted the body temperature regulation of low-carb, high-fat (from cream and butter) dieters against that of high-carb, low-fat dieters by exposing both groups to several hours of -20°C exposure under different feeding conditions. After fasting, both groups reduced body temperature by the same amount in response to cold. After eating, things changed. Those who ate the high-fat meal experienced lower drops in body temperature. Since body temperature regulation is controlled by the thyroid, this suggests that 56 days of high-fat (from cream and butter) dieting had a positive effect on thyroid function.

Key Points We Miss about Keto

Yet, the fact remains that many people report disrupted thyroid panels after going keto. Assuming they're telling the truth (and I see no reason to doubt them), they aren't chugging soybean oil, they're eating enough pro-thyroid nutrients like vitamin A, iodine, and selenium, and they aren't overdoing goitrogens (don't eat 2 pounds of Brussels sprouts a day).

What else could be happening?

Calorie restriction lowers thyroid hormone. After all, the thyroid acts as barometer of environmental abundance. If things are good and there's plenty of food coming in, the thyroid will be active, allowing babies to be made, metabolic output to be high, and energy levels to shoot up. If things are bad and food is scarce, the thyroid will down-regulate, limiting fertility, energy, and metabolic output. Calorie restriction tells the body that things are bad and food is scarce, because, well, energyisn't coming in like before.

Ketogenic diets are excellent at getting people to inadvertently reduce calorie intake. That's one of their primary benefits, in fact. But if you gotoo low, you may lower T3.

Weight loss lowers thyroid activity. Irrespective of the diet used, losing weight reduces conversion of T4 into active T3. Weight loss is a common occurrence on a ketogenic diet. For many, it's the primary goal. If you have weight to lose, it's going to happen on keto.

You're trying to train too much and too intensively on keto. When you endure psychological or physiological stress, the body converts T4 into something called reverse T3. Reverse T3 does the opposite of T3—it lowers metabolism and conserves energy, in case things are falling apart around you. If that seems like a disproportional response to doing too much CrossFit without eating carbs, remember that the environmental conditions under which this physiological system evolved featured such stressors as famine, war, and disease.

All that said…

Maybe slightly lower T3 is a feature, not flaw, of ketosis. The longest living creatures on earth tend to have lower levels of T3. Long-living humans often have a genetic predisposition toward lower levels of T3, as if slowing things down staves off aging. If that relationship holds and is causal, perhaps emulating it with dietary means can provide longevity benefits.

You'll often hear that carbs increase T3. Put another way, the thyroid increases T3 production todeal with the glucose. Carb consumption increases iodine requirements becausethe thyroid requires more iodine to make more T3 to deal with the carbs.

This doesn't mean carbs are good or bad for the thyroid. It just means carbs require more T3 to metabolize. That "extra" T3 is intended for glucose metabolism, not necessarily "making you feel awesome." If anything, a well-constructed and maintained keto diet has the potential to make you moreefficient with your thyroid levels. Since you're not burning excess glucose, you can get away with lower T3 levels without incurring the negative symptoms normally associated with low T3.

It all comes down to how you feel. If you're "hypothyroid" but feel great, have plenty of energy, have no issues losing weight or maintaining body composition, I'm not worried.

But if you're shivering all the time, your lipids are skyrocketing, you can't muster the energy to maintain basic order in your life (let alone exercise or excel), you're having fertility issues, and you just feel generally awful, that's a problem.

You'll know it if keto has tanked your thyroid. It's difficult to miss. Thyroid panels can help you see, but symptoms are the ultimate arbiter.

Thanks for reading today, everyone. Now I'd love to hear from you. Are you on a ketogenic diet? How's your thyroid? What feedback, stories and questions do you have? Be well and take care!

Mark Sisson is the founder of Mark's Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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Hyperthyroidism Low Carb Diet

Source: https://www.marksdailyapple.com/is-keto-bad-for-the-thyroid/

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Do Vegetable Carbs Count On A Low Carb Diet

Do Vegetable Carbs Count On A Low Carb Diet

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

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Do Vegetable Carbs Count On A Low Carb Diet

Source: https://www.symptomfind.com/health/basic-crustless-quiche-recipes?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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