A high protein, high fat diet is a variation of the strict ketogenic diet. The ketogenic or keto diet is one that is consisted of 70% calories from fat, 20% calories from protein, and 5% from carbohydrates.
This typical form of the keto diet is much more difficult to follow. So, an easier variation of the keto diet is a high protein high-fat diet which is also called a high protein ketogenic diet.
This diet adds approximately 120 grams of protein and 130 grams of fat per day while the carbohydrates are limited to less than 10% of the total daily caloric intake. This modified version of the keto diet is simpler and requires less effort.
The only side effect of this diet is that like carbohydrates, protein is also converted to glucose. This might cause a delay in ketosis but weight loss usually occurs if it is properly followed.
In this article, we will discuss the effects of a high protein high-fat diet on weight loss and some easy meals that go with this diet.
High Protein Ketogenic Diet vs Standard Ketogenic Diet:
A high-protein ketogenic diet, as the name implies, is in the form of a keto diet that demands eating a greater percentage of protein alongside fat. The macronutrient ratio comparison of both diets is as follows:
- The standard ketogenic diet consists of 75% fat, 15-20% protein, and 5-10% carbohydrates.
- The high protein ketogenic diet or high protein high-fat diet consists of 60-65% fat, 30% protein, and 5-10% carbohydrates.
This is clear that in this diet, the daily fat intake falls and protein intake increases. That means instead of consuming 50-60 g of protein daily.
You might need to consume about 120-130 g of protein daily. While the carbohydrate consumption rate is the same in both diets.
High Protein Ketogenic Diet’s Effect on Weight Loss:
This type of diet keeps your blood sugar levels in check as it is low in carbohydrates, provides long-lasting energy, and reduces food intake and cravings by decreasing the production of hunger and appetite-stimulating hormones.
Protein is well known for maintaining satiety. When protein food enters the small intestine, the gut hormone CCK signals the brain to reduce food intake.
Appetite is suppressed till the protein or fat is present in the intestine. In this way, a high protein high-fat meal aids in appetite suppression and ultimately weight loss.
A study on 17 obese men studied the effects of a high protein ketogenic diet on hunger, appetite, and weight loss. the study results showed that a low carb, high protein ketogenic diet has greater effects on weight loss and appetite suppression as compared to moderate carb, low protein non-ketogenic diet. [Ref]
High Protein High Fat Diet – Keto Diet and Ketosis:
Ketosis is a state in which ketone bodies are excreted in the urine. This state occurs when you eat less than 50 grams of carbohydrate in 3 days.
Ketosis is the main mechanism for weight loss in the keto diet because it leads to the removal of body fat.
With a high protein ketogenic diet, ketosis becomes harder to achieve because the protein is also converted to glucose.
It varies how quickly people attain ketosis after starting the keto diet, although it could a day in some people and might take up to 3 days in others.
This variation is mainly because everyone’s metabolism of proteins and fats is different, and the body can attain a state of ketosis at varied based on hydration state, medications, and even stress levels.
So, with a high protein keto diet, ketosis might be delayed for 2 to 3 days, but weight loss still occurs.
Foods to Eat on a High Protein High Fat Diet (Keto Diet):
While following a high protein keto diet, the foods are almost the same as on the standard ketogenic diet. Only an extra amount of protein is added. Foods allowed on an HPKD (high protein keto diet) include:
- Healthy fats: olive oil, canola oil, sunflower oil, butter, tallow, etc.
- High biologic value protein: Lean meats, eggs, nuts, seeds, poultry, and fish
- Non-starchy vegetables: leafy green vegetables, tomatoes, cucumber, onions, asparagus, etc.
Foods to limit:
Foods restricted on this diet include high carbohydrate foods such as:
- Bread and bakery items
- Sugar and sugary beverages
- Starchy vegetables
- Grains and grain products
- High carb sauces
- Ready to eat foods
- Alcoholic beverages
Benefits of following a High Protein Keto Diet:
The main advantage of this diet is that it is simpler and easy to follow as compared to a ketogenic diet. On a keto diet, people find it very difficult to consume fat in such high amounts daily.
This modification provides them with ease by eating more protein and lesser fat than the standard ketogenic diet. This diet has also been reported to cause significant weight loss among obese people.
Men are more likely to follow a high protein keto diet because they particularly eat greater amounts of protein as compared to women so, they find it easier than cutting out so much of their daily protein.
Another benefit of this type of diet is that it keeps you away from consuming extra sugary foods, processed foods, and beverages. It also aids in maintaining blood sugar levels within the normal ranges.
Possible side effects of a high protein high-fat diet:
The most common disadvantage seen among people following a high protein keto diet is that the extra protein is converted to glucose and ketosis is delayed.
Health risks of a high-protein high-fat diet:
some conditions in which this type of diet must not be followed include:
- People with high cholesterol levels must avoid such kinds of diets because there lies an increased risk of heart disease.
- People with kidney disease must maintain their protein in low ranges, extra protein puts additional load and declines kidney function. So, these diets that are high in protein must be strictly avoided.
- If you have osteoporosis or kidney stones, such diets might cause excessive loss of calcium which further aggravates the condition.
- People with type 1 or type 2 diabetes mellitus should also be careful while following such diets.