PROTEIN INTAKE ON A LOW-CARB KETO DIET - DR. ERIC WESTMAN

[Conversations with Dr. Westman: Episode 13]
Keto and low-carb diets may be known as weight-loss diets, but the truth is, weight loss is actually a side effect of the diet due to carb restriction. The therapeutic health benefits of these diets are backed by science. Not only that, but they are extremely muscle sparing which means they are also great for people wanting to maintain or gain muscle mass. This is because, as a fat burner you burn fat NOT muscle. So how does protein fit into this? Watch this video to find out more!
Join us each Wednesday at 12:00pm EST where we chat about new topics as they relate to the low-carb lifestyle.
**NEXT WEEK'S TOPIC: KETO-FRIENDLY VEGETABLES
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[@michelephelps1087]

I love Dr Westman’s approach. I enjoy the absence of calculations with meals. Calculations brought stress which in turn is counterproductive. 🤷🏼‍♀️

[@daveoatway6126]

Very good video and discussion of protein requirements. It would be good to discuss protein intake for older people. I am 77 and active - I walk 5-10 miles every day and work out several times a week. I have found I feel better when I stay low carb, and drink a whey protein shake with added lucine in the evening. Interestingly I used to have severe leg cramps at night before I started the added protein, and now none. As the age of active people increases it would be good to study and address the needs of my generation. Thank you for the interesting talk. I have been a fan of Dr. Westman for many years.

[@patriciabeetschen1329]

Dr. Westman, your sensible advice on a Keto way of eating is always so informative. Thank you.

[@casonmohammed108]

instablaster.

[@aidahayes7896]

Also age is critical. We need more protein as we getting older (middle age and up) because we do not absorb dietary protein as well as we do it when we are younger.

[@happynjoyousnfree]

I didn't know that was the reason! Thank you!

[@rebeccahemker4623]

Always appreciate Dr. Westman's direction to sensible balanced Keto lifestyle!!! Thank you!!

[@AdaptYourLife]

Thank YOU for watching 😊

[@ClickToPreview]

Several of the PSMF studies use 1.5g/kg ideal body weight (not just lean mass) for protein. That's around 100g for a 150 pound man and around 90g for a 130 pound woman.

[@antoniadispalato2900]

But when I don't count my protein I lose my hair because i tend to feel full with a too small amount. When eating more protein I feel like sleeping afterwards.

[@MrMolinari]

One of the more informative videos about keto on YT. Thank you.

[@AdaptYourLife]

Thank you Dario 🙌

[@tulipjoy3778]

Very informative! WE love listening to you!!!! Thank you

[@AdaptYourLife]

Tulip Joy thank YOU so much for your support 😊

[@youtrades]

Very much appreciated this discussion, thank you!

[@michaelwaldmeier1601]

Thanks for the comments important for those who do serious strength training. There just isn't sufficient knowledge to apply to various intensity and age levels, and differences with gender with specific levels of protein yet. Since Spring, I increased the amount of beef (T-bone, sirloin, and liver), bacon, and scrambled eggs in my diet and that improved my concentration and performance both in the gym and at home (I have equipment at home too!) My diet is very low carb and the protein is about 2g per kg for two reasons: older age and heavier lifting. Groceries are carried home. I haven't noticed much of a weight loss this year, but my wedding band slips off in the shower if I'm not careful and I am down 2 more cm since the beginning of the summer.

[@AdaptYourLife]

Michael Waldmeier sounds awesome, 2g per kg sound just right for someone lifting like you do 😊

[@SybellaOwens]

Thank you so much for these videos.

[@sgill4833]

The body also recycle proteins. Old and tired senescent cells die and get recycled. I'm starting to think maybe it's best to eat modest protein and increase it following workout days only.

[@ramanapsy]

Great info, thanks.

[@AdaptYourLife]

Thank you 🙌

[@Melodie00]

Thank you for this video

[@AdaptYourLife]

Thanks for watching 🙌

[@kathleenjones8501]

Thank you for the sensible approach- great information

[@AdaptYourLife]

Kathleen Jones thank YOU for your support 😊

[@NIgirl923]

Please do a talk about low carb and Lipademia? Can it help get rid of that fat? It is very painful to touch ones body with that condition.

[@jimrutherford2773]

As the keto diet becomes more mainstream in society, in your conversations on the macro nutrients of keto, you may want to address the subject focused on particular groups. For instance, body builders, high cardio athletes like runners and cyclists, diabetics, average folk who are not obese nor athletes, etc.

[@thedollface57]

Can you use protein powder drinks if you are not fond of meat?

[@lmsavy2935]

Got soft boiled egg salad and Keto Meatloaf ready for me later. YUM. Protein galore.

[@jimrutherford2773]

Most other keto doctors say too much protein will raise insulin.

[@sgill4833]

I or 2 tablespoon of butter, mascarpone, or 1 avocado is all I need to go for another 3 to 5 hrs without hunger.

[@ellek6505]

Where can I find the Dr's recommendations for maintenance? I've been at my ideal weight for over 2 years. Still can't figure out how much to eat. I crave fat now, but I gain weight extremely easily.

[@maytem2137]

I eat close to 170 grams of protein daily by eating eggs and steak in 2MAD. I could definitely eat more but try to keep it there because of the calories. As a 145 pound woman I am confused why it is hard for others to get enough protein.. am I confusing something?

[@AdaptYourLife]

We don’t find it hard to get in enough protein. I think folks are so used to eating carbs, that that’s the reason they find it difficult

[@sgill4833]

I eat fats in the morning for the brain and energy boost and proteins at night to goto sleep satiated. So that I wake up next morning fully ketgenic again.

[@naturelover1284]

I need 30-45 grams of protein in the morning or I get a migraine. It is hard socially for I can skip dinner easily. All the sausage I see has sugars?

[@cbacon7813]

Should we be concerned about the insulin effect of whey protein while keto?

[@AdaptYourLife]

C Bacon as long as you eat when hungry, stop when full, we prefer not to count macros. I hope this helps 😊

[@kirshens]

I dont know if thatvresponse helped. Watch dr jen berry, he said whey protein in not a great protein substitute. Eat real food.

[@catcookie6726]

Great video! One question: Would a lchf diet work for treating hypothyroidism?

[@lmsavy2935]

Yes.

[@AdaptYourLife]

catcookie we certainly believe so 😊

[@lmsavy2935]

@@AdaptYourLife I'm 56 and have had Hashimoto's for 20 years. Keto/Carnivore 3 years.

[@AdaptYourLife]

Lori Morse great to hear your sucess😊

[@donnakuhn9752]

catcookie absolutely. I have this and I have lost 66# and feel like a new person. No other way to feel excellent.

[@DonorFan]

I struggle with eating too much protein on the Keto diet and having it kick me out of Ketosis. I eat yogurt (2g sugar) with pecans (8-12 halves) at some point every day. I also eat eggs for breakfast or lunch every day. If I then have salmon for lunch or dinner, I can easily blow out my protein allotment for the day according to my Carb Manager app. which I find really frustrating. Are you saying not to worry about the protein allotment on the Keto diet? I have no problem eliminating sugar and carbs. My goal is to lose 15 pounds.

[@AdaptYourLife]

As long as you are eating protein until satisfied, you’re ok 👌

[@DonorFan]

@@AdaptYourLife Thank you!

[@wadeelliott9830]

Why am I not receiving notices from you on my e-mail any more???

[@AdaptYourLife]

Hi Wade Elliott, we as so sorry, have you checked your spam folder? If there is nothing there, please send us an email ([e-mail]) saying “please add me for emails”. I will ensure you are on the list. Thank YOU for your support 😊

[@cbacon7813]

@adapt your life What's the rationale eating low fat, moderate-high carb, high protein (typical bodybuilder diet) that does enable fat loss and muscle gains despite all the carbs? Why do keto instead of the former?

[@AdaptYourLife]

C Bacon keto makes hunger go away resulting in adherence. Low fat is very hard to sustain. Both get results

[@patrickh709]

Typical bodybuilder is also taking steroids or other types of muscle gain supplements.

[@cbacon7813]

@@patrickh709 Not in the competitions I participated :)

[@mrscms831]

i think its possible to over eat protein. Im eating less and less carbs, less than 20 total grams, 2 meals a day, 18/6 IF. I eat to satiety but im gaining weight. Should I cut back on protein or fat? I fear cutting back on either as I will be hungry all the time. The thought of fasting is not appealing to me, but it seems I have no where else to go.

[@AdaptYourLife]

mrscms831 I would eat when hungry, stop when full as apposed to fasting on a schedule, eat the fat that naturally occurs in your food, no need to add additional fat. I hope this helps 😊

[@proanswers]

You not reaching your satiation due to lack of fat. Another test or adjustment you could attempt is to have higher FAT (good fat meal) prior to a IF and break the IF with protein. Sounds like you need to adjust your macros since you r plateauing. Then if that doesn't work try zero carb with IF. #3 at lot of humans using IF use # of meals instead of " A EATING time frame". For example: your going to break IF fast at 6:00 p.m. and EAT UP (many meals and snacks) until 10: p.m. (4 hrs) and then start IF AGAIN at 10 p.m. (you can adjust time based on your lifestyle schedule). That means you can eat to satisfaction 6 p.m. to 10p.m. (4 hrs of different quantities) which means break fast with PROTEIN (your cell tissue is at the most absorbic point prior to breaking the fast) , then have some more protein and fat, then have some fat meals with lower protein up until 10 p.m * last meal before IF being fat since the brain receptors receive a higher feeling of fullness on fat. * LAST NOTE make sure your truly fasting none of this "dirty fasting" or wrong fasting info. Its water, black coffee, or plain tea. ACV (apple cider vinegar) can be used for LONGER fasting not IF. + you can add electrolytes into the fasting water (salt, potassium, magnesium)

[@JWB671]

Increase your protein and decrease your calories. Ie, energy from fat

[@Mrs.TJTaylor]

I’m old and as such losing muscle mass. I have to exercise and lift heavy things to keep myself from getting the dwindles. I wonder if I should eat more protein than the formula recommends. Also, is there an issue with aging kidneys and protein?

[@proanswers]

Do you have a kidney disease? There is much conflicting data (studies protein to kidney disease IF YOU DID NOT HAVE PRIOR KIDNEY PROBLEMS or disease); therefore no studies on protein (overabundance) aging kidneys. Your going to get clues/signs from your body of over protein consumption like constipation, dehydration additionally per this video you may need to adjust if you get kicked our of ketosis due to protein spiking insulin due to over consumption. The only way you know what level of ketosis your in is to measure ketones via blood (urine and ketone breath measurements are very inaccurate)

[@cjcj6945]

Look up Dr.Ken Berry, he had a video on this👍

[@Mrs.TJTaylor]

@@proanswers Thank you for your thoughtful, in depth answer. My doctor assures me that all systems are in good working order. But I know that I’m slower and weaker.

[@oldglstuf]

If you can only effectively absorb only 25 grams of protein at one meal then everyone I know of who does omad (including me) is in big trouble. I try to stuff down at least 80 grams at my meal (hopefully more). If this is not doing me any good that would bother me a lot. I have to think the 25 gram thing can't be correct . I have not looked into it but I will try. If you or Dr. Westman ever get anything like a definitive answer to this question can you let us know on this channel? I think this is a very important question. Another problem I didn't know I had :-) Thank you so much for this series of videos. ~Paul Alleeson Pine Mountain Club, California.

[@AdaptYourLife]

oldglstuf thank you so much for supporting our channel. Its definitely a tricky one to answer. There seems to be mixed thoughts on the maximum protein your body can absorb in one meal. More science needs to be done, especially in relation to OMAD as this would be completely different to normal circumstances. Lastly, I would also listen to your body, if you seem to be losing muscle mass or strength, you may have your answer 😊

[@cbacon7813]

@@AdaptYourLife Dr. Gabrielle Lyon who mentions intake of 30g/per meal is the minimum needed for leucine (?). I could have the wrong term. But then other keto coaches say 15-18g to minimize the insulin response/stay in ketosis. SO much info. out there.

[@AdaptYourLife]

C Bacon Dr. Westman has a much simpler approach to Keto

[@cbacon7813]

@@AdaptYourLife Agreed!!

[@AdaptYourLife]

C Bacon we are launching Dr. Westmans “Keto made Simple Masterclass” in the next few weeks, if you would like to learn more, send us an email to [e-mail] and we will add you 😊

[@juliastantic3033]

Hello, good information, thank you. Is it possible if Dr. Westman give information what he eats in a day? Thanks.

[@jrowlove7328]

What about Protein and kidney disease?

[@Dirk_van_Tonder]

no link whatsoever. the study done on that gave a high protein diet to people who had existing (either liver or kidney) disease, and yes, their health deteriorated. Healthy people with no liver or kidney issues do just fine, even up to 4grams/kg bodyweight for extended periods

[@JaXuun]

So I can eat 500 gram of Baron and 8 egg a day

[@averysax6429]

The lions can eat once a week, because of their small brains & large stomachs!

[@vivianrose6805]

And they don't go into the office/ pick their kids up from school

[@jasonj7755]

Lions are big muscular animals who knows of they have the same hormone map we have as humans can't compare animals to humans . U never see an obese lion animals are different from humans .

[@svensvenson6797]

wow, I really like your imput. But this here is the best by now, because now I feel like a lion :P

[@okay5045]

I usually like your videos but this was one of the least informative of any I have seen. The interviewer needs to find better questions

[@AdaptYourLife]

H M we appreciate your honesty and support 😊

[@mkeyw2226]

Not if your thyroid was destroyed by radiation iodine!

[@robbinsnest6163]

Wait... he's comparing the eating habits of a lion to us humans? 👀

[@spongebobsquaretits]

we're both animals. Thats the way early man would have eaten. We have just adapted to eat more often and more recently the food industry has convinced us to eat 3 times a day and snack in between. Theres no money in it for the food industry if we dont eat so much