I always end up with either equal fat and protein or more fat then protein. I can't get my protein high with moderate fat. Is there a way without taking extra protein, like powder.
I've lost 122 pounds with a higher protein lower fat approach to keto. I always preach if you're morbidly obese like I was there's no reason to add or stress about hitting fat macros. Great video!
I started with keto but am on a low-carb for years now. One thing I realized was that, to make it work for me, I had to scrap that whole moderate protein thing. Actually, the only macro I track are carbs and fast intermittently as a lifestyle. Feel good, look good.
So interesting. I've lost 165 pounds doing "high protein keto" less than 20 net carbs per day. I feel so much more satisfied calorie for calorie with higher protein.
When I first started keto, I was doing the standard high fat/mod protein ratio & lost a ton of weight, but i also lost A LOT of hair & sometimes I would stay hungry/had cravings. So I switched to high protein & realized it kept me way more satiated throughout the day & my hair wasn’t falling out as much. Now I just switch between the two - no rhyme or reason, just whatever I’m feeling that day or week 👍🏼
Cynthia Felix -same for me - minus the hungry/cravings part. I got so skinny on regular keto, that I looked unhealthy. I was not consuming enough protein, and although I had lots of energy, I felt weak and I lost a lot of hair and muscle. I do high protein now and love it! Still get the keto high that I love, and because I started lifting weights, I feel much stronger and healthier..
Kimler Rainshine that’s really interesting! I mean, I lost the majority of my weight doing regular keto, so it definitely worked for me! I was just severely undereating protein because I didn’t know any better lol so when I had the major hair shedding I did research & it was because of that + just not eating enough calories! Even today I still change up the ratios depending on how I feel or how the day seems like its gonna go - basically just play it by ear. I’m glad you found your groove though! And a system that’s working for you 😁
Adina Barco OMG same! I def lost some muscle especially because all I was doing was cardio as my workout routine. I barely started doing more body weight training (literally since quarantine started 😂 in mid March) & I can see a huge difference in my body. This is why I think it has a lot to do with how you’re exercising because like I mentioned, I still go back & forth from normal to high protein. I was just hella undereating in the beginning 😬
The correct way to think about it IMO is to ignore calories and hit your protein targets. Don’t worry about eating fat with your protein. Vitamin K2 in my opinion is one of the most important vitamins if you want to also build bone health, which comes from fat. And you will get Omega-3 from animal fats. This includes dairy.
Matt I think you hit the nail on the head at the end. It all comes down to bio-individuality and what that person needs based on goals, body comp and genetics
The P:E ratio of what I eat at 190 is SUBSTANTIALLY different than what I ate at 290+. Now, I find that if I don't eat enough fat, I'm ravenous by noon the following day. In my heavier days, I could easily go 20+ hours between meals. The obvious assumption is I have less body fat to use for energy, so I have to make up for that with dietary fat.
Before Keto, when I had a hypoglycemic attack, I craved, protein, meats, cheeses, nuts. Since Keto I don't have hypoglycemic attacks. Lots of calorie expending exercises: stairclimber, Seane Corn yoga workouts, Core Fusion workouts, dog walks, and work at three jobs are keeping me truthful. I'm 70 yrs old this year. No meds. I love you guys!!
I have been Keto for 10 months. Around Easter I tried carnivore for 3 weeks. I stopped because my bs went up 20 to 30 pts and that concerned me. Went back to Keto and my bs stabilized. I think doing experiments with bs is only applicable by person, very hard to generalize. I say this because people that are diabetic, borderline or healing have very different results. Nice video!
I follow dr phinney’s macros... I’m a 5’10” female and I do 127 protein and 87 fat for weight loss. I only did high fat for the first month to get fat adapted.... I didn’t track at that time and now I track everything. I’m 1.4lbs away from being half my starting weight! Thanks for your videos! I’ve been watching them since I started low carb in the beginning of 2019. 🥰
Here's my recent experience. First, I have to say I'm a 68-year-old diabetic with high insulin resistance and I'm at my goal weight. My glucose readings were pretty good on Keto, then I went on carnivore for digestive issues. Due to eating some dairy, my carb count per day was about 10 grams. My fat intake was normally low. My glucose readings went up to about 130-140 where they had once been in the 90's and low 100's. I figured my body was kicking into glycol-neogenesis because I wasn't giving it enough fuel, so it started creating its own. I upped my fat intake and my glucose numbers came down again. For instance, I had a piece of cheese and sausage quiche (w/out a crust) about 3 hours ago, and a tiny sliver about 1/2 an hour ago. My glucose 5 minutes ago was 95--pretty good for me, even when it's a fasting read. Either upping my fat intake is the reason I'm doing better, or maybe my body just adjusted. I believe it was the fat.
This protein thing was the one thing that was annoying me when I was on keto. People did not know the answer. Some people said go higher, while other people said go lower.
There are side effects with low protein. You will see people losing hair on low protein keto diets, which tells you it’s an issue. Protein also burns more energy when you eat it, so it’s good for weight loss.
The smell? Cuz I just cleared my fridge and freezer out cuz it stinks and none of its open or bad maybe I’m just sensitive to the smell but I went vegan keto
I LOVE Ted Naiman! I started out on keto, stalled after losing a lot of weight, and tried to adapt to a more protein-heavy diet instead of high fat. Little did I know I was trying to evolve into a Protein to Energy Ratio way of eating without even realizing it. Love that Ted is becoming more wildly known
@@Jacksonnnnnnnnnnnnn wow this was a long time ago. Yes I did, but nowadays I find less hunger with a more balanced plate consisting of a lean protein, veggies, and a complex carb. fats added in cooking or from whole food plant options like avocado.
I think you said it perfectly! Adjustments to what macros one consumes will depend on goals and what an individual needs to support their biochemistry.
I do strict low carbs (under 10 daily)/high protein/moderate fat & I've lost 570 pounds in a little over 3 years. Now, I'm getting excess skin removals. I'm mostly eating 90% Carnivore & 10% Keto, at this point.
You are amazing! So happy for you. I lost 170 pounds-- more than half my body weight. I, too, am mostly carnivore now and feel great. No more digestion problems.
Drop Dead Spookie what carbs do you eat to keep them under 10 daily?? That's interesting. Congratulations on all your weight loss. Are you following someone specific??
Just started keto a week ago and your website is what’s getting me through this! Thank you for all your blog post and videos !! Can’t wait to continue this journey
I was on Keto for about 2 months and felt great but only lost a few pounds. I saw Dr. Naiman's interview on High intensity health and bought the P:E diet book. I started it a little over a month ago and have lost 28 pounds. I usually only get about 175g of protein per day but I'm always full. I think like you mentioned in your video, I have a lot of weight to lose so it makes sense for me right now. Thanks a lot for your videos!
I would love more content on this subject! I love Dr. Naiman's ideas, but sometimes he talks with terms that are used with medical professionals. It would be nice to see how you break down this info! I've been doing the traditional keto diet but haven't lost additional weight for a couple of years, but I love the feeling I get when I eat more protein. I'm trying to up my protein/lower fat just to see if I'm able to see more progress.
For those of us who are trying to reverse insulin insensitivity/type 2 diabetes the increased protein can turn into glucose. That is one of the issues the Keto macros lend itself to. I can see where people that don't have insulin insensitivity/type 2 diabetes would do well on the high protein macro. Again, as was pointed out in the podcast, it is all up to the person and their body type, metabolism, and issues.
I focus more on my protein intake than fat....I am over 60 years old and feel that I need more protein to maintain lean muscle. It also helps me feel fuller faster.
I see that the protein satiety is true. I see it in my kids who eat more of a paleo diet but with some grains. If they eat a meal without protein or very little they want to snack all day long.
I like to see that you guys are constantly tinkering with your “diets”. I do the same thing. I just wish I could eat and not worry. Maybe just proteins will keep me level. I haven’t tried carnivore yet, but I may be soon. #keto #carnivore #fasting
As someone who decided to make the change from low carb/keto to 90%+ carnivore roughly 18 months ago...go for it, I don’t believe you’ll regret it! It’s powerful stuff 💪🏻
*The keto diet changed my life, I lost 10 kilos in a month, I only changed my diet ... Also, I was able to reverse my type 2 diabetes ... I love keto food and cooking delicious*
Finally you guys did a video on Ted Naiman! Keto is great, p e is better. If you get the protein ratio right the weight flies off. Dr Naiman is my absolute favourite! Thanks!
I tried the more protein. As a type 2 diabetic in remission, it put me back into pre-diabetic number. So for me, the more protein approach does not work fore me. Since we are all different dealing with different things, I also understand how this will work better for others, but not for everyone.
I decreased my protein and feel better. I wasn’t counting my macros but starting to pay more attention. Tomorrow is 4 weeks on keto. I feel great. Can’t wait to see more results. I love keto. It’s the only thing that works for me. I don’t feel deprived either. I have so much energy and happiness and motivation.
I already do this for a while because everytime I tried keto(high fat) my stomich die like Im in pain for days so I found out that eating more protein and less added fat I feel no pain and NO cravings for carbs! And that was a game changer for me like I had one piece 90% chocolate and Coffee and that is it for snack everyday still doing high protein low carb and little fat to cooked but no much. I feel so good!
Cool experiment and the protein/fat ratio is definitely something that everyone is always wondering about! I was just wondering if you guys considered histamines.. for example butter and egg (whites) are very high histamine foods. So maybe your slightly elevated blood glucose could be attributed to that since your meals that day were high in both? Thanks for the video :)
To clarify things to those on Keto that are confused. Minimum Protein = 1 gram per pound of weight. 1:1 Ratio = 1 gram of protein per 1 gram of fat. Calorically 4 calories of protein per 9 calories of fat. Macro % is 70% fat & 30% protein, approximately. 2:1 Ratio is 2 grams P per 1 gram of fat. Calorically 8 calories of Protein per 9 calories of fat. Macro % is about 50-60% fat & 40-50% protein. So you always eat a minimum of (1) gram of protein per pound. Then add the fat ratio or percent. The (1) gram as stated is minimum. The upper limit is not known. Just like Keto requires fat adaptation you must adapt to protein. Adaption to any change is about (90) days. The easiest way to transition is eating chicken or fish with all of its natural fat only for one meal. Then stop adding fat to your diet after (30) days. You will probably eat more than 1 gram per pound of body weight after (45) days. The 2:1 high protein diet has been done by body builders & fitness models to get 6 pack abs for years. This is a low body fat %. They also only do this briefly to get down to look that way. Long term, it is not done.
Most of us have enough "fat" on our bodies to feed our bodies so we don't need to consume insane amounts of fats. The body's job is balance that if we are eating protein (for muscle support).
I’ve gained 15lbs since going from low carb/keto to carnivore 18 months ago but it sure as sh*t isn’t fat that I’ve gained! Body composition continues to improve, energy levels are stable and never ending and I’ve not increased the amount of exercise at all.
Love this video. I'm done standard keto for almost 11 mths I just started something last week where I'm trying to lower my fat intake and increased my protein from 85g to 120g.
I am interested to know if you both did 1 week of each (high fat, moderate proteins one week and then high protein, moderate fats the next) testing not only your blood glucose but also your keytone numbers to see what truly is going on. I think this would be an amazing experiment to share. Would the higher protein moderate fat levels lower your keytone numbers and increase your fasted blood glucose? Lots are stating both ways will happen. IE: Some say you can not be in ketosis on a high protein moderate fat approach and others state you will be in ketosis with this method.
P:E. Diet is the real deal. Wonder if it makes a difference as to how long you have been keto. Also wonder what they would look like when you do a full week. Love Dr. Ted. He doesn’t tell you to eat 300grams of protein. He says eat 1gram per pound of desired body weight.
Dennis Sparks I’ve seen 1g of protein/lb of desired weight as well, but I’ve also seen 1g of protein/pound of your own body mass. I feel like the pound of body mass (which is weight x body fat %=x, then weight-x) feels more tailored to the person. There’s just so much conflicting info out there. I definitely wasn’t eating enough protein, and once I upped it I started losing weight again, but I also upped my carbs from 20-50g of carbs.
Kimler Rainshine , my comment was about what Dr Ted Naiman recommends...not what one should actually do as I believe that is quite individual based on age, gender, genetics, activities, etc
I know this is an old video but I’ve definitely noticed after calculating my macros that if I was to eat 1.5-2x my protein I was definitely satiated, no hunger and loosing weight. I then started meeting my protein and now I’m back to hungry and stable weight. For my body it seems for sure I need a higher protein amount. I now find on lower protein I’m also eating more calories too and feeling more tired. I definitely agree with you guys that this is all about self experimentation and seeing what works for everyone as individuals. No one glove fits all.
@@rosemarynguyen6793 Megha has the brains and I wish she would do more research on health because Matt has no interest. Good keto for health are Thomas DeLauer and Dr. Eric Berg.
Thank you both for making this video. I always enjoy watching your informative and helpful content. Years ago before Keto, I did Atkins and found too much protein and very low carbs lead to joint pain. When I increased the carbs, I felt much better. I wonder if others have this same experience as well. Been on Keto for years now and love it. ❤
protein satiety theory is 100% true in my case and this is a big reason why i became overweight. it was one of the first things i realized when i started thinking about my health. i was always hungry and always eating because i was protein deficient.
Just joined today, LOVE your show. I can tell you put a lot into it. And as a plus, your cat looks like my cat. I wanted to know if you have posted your egg salad recipe? I hear you mention it many times.Thanks, Patrick!
He also tells the general way to calculate how much protein your body needs, it’s not based upon your calorie intake. Example if you are a woman you calculate 100 grams protein for the first 5 ft then 5 grams per 1 inch above that in height- I am 5ft 5in and aim for 125g protein per day. Obviously, that is just general and doesn’t exactly apply to everyone, but it’s a good start. Thanks for this video.
I have played with my Macros a lot over the 2 years I’ve been Keto. I am 5’6” and weigh 133lbs. I feel best when my protein and fat are both 1:1, so between 100-125g each 👍🏼
I feel WAY better on higher fat and feel like crap on higher protein, so higher fat for me. I just need to find the magic spot for losing some more weight on higher fat.
Except you can do both. Fat on meat is good for you. Essential vitamins that most people are deficient in are in fats on animal products including dairy.
What you start saying, Matt at 10:30, the reason why, I think, you feel better when you eat more fat rather than protein is because protein causes the 2nd highest insulin response behind carbs. Not as high as carbs but way more than fat. Fat satiates and fuels with the least amount, by far, of insulin. Important to note - insulin is a fat-storing hormone. Eating more fat simply keeps insulin levels even so you feel better.
Have you actually tested this yourself or are you merely repeating what others have said? I was concerned with this when I went carnivore 18 months ago and I needn’t have been. The blood glucose “spike” that protein causes (it’s more of a hump than a spike) is not particularly meaningful. Go check out some Bart Kay videos 👍🏻
Interesting. But for me after 3 months of clean keto, still having blood glucose high, never had under 85 which suggests me I am not adapted. Usually the main cause is too much protein and not enough fat. So I started lowering down my protein. I consume about 50 grams per day and about 20 grams of carbs sometimes lower. Blood sugar still high. Also, it is possible that eating too much protein your body will break it down into glucose? I don't even know what to do anymore these days...
I was not eating enough protein on the keto diet. I wasn't eating enough protein for most of my life. I started eating enough protein when I started on the carnivore diet. Now I eat more variety, but I understand how to eat enough protein, which I consistently do now. I would not assume that most people are eating enough protein, because not everyone is.
basically, take your goal body weight, let's say, 180lbs Ted makes it easy Eat protein grams = to the body weight goal you want to achieve, or higher, and carbs + fats combined = to LOWER than your weight goal. So if your goal is to get down to 180lbs, aim for 180g protein a day, and like, 100g fat and 80g carbs (not net carbs, total carbs). something like that. for me, i consume about 1800~ calories a day. that consists of, 220g protein, 75~85g fat, and 70~95g of carbs. 20~40 of which are fiber
for me it is a metabolic average. Not everything you eat is immediately 'ready'. So i am more of balancing each feed ( include a little protein, fat and +or- carbs)and averaging over a 3 day period. Remember how long it takes some people to get into ketosis. It is not meal related but more of a reflection of a 3 day average or what you consistently fuel over 48-72 hours. This was kinda more technical video content. I really appreciate it and had to watch it a few times to get all the good info. luv you 2.
During my high protein experiment going carnivore, I discovered my gastric sleeve stomach greatly prefers high protein vs high fat. I definitely struggle with hunger cues if I don't eat enough animal protein. I get nauseous if I eat too much fat, but my small stomach always welcomes a big steak or two chicken breasts.
If ur fasting as well u only need to track carbs in my opinion - were all different however I respond better to high protein, low carb and moderate fat
I switched to 90/10 ground beef recently instead of 80/20. I feel better, it tastes better, and it is better ratio of protein to fat. One morning I ate nothing but a 1b of 90/10 and I was full all day. I had to scramble at end of the day to fill calories because I didn't feel comfortable eating less than 1000 cals for a day.
See experiment you can do at the end of this....it should illustrate what I’m saying. According to the PE calculator that Naiman proposes my diet, adequate protein (1.2g per kg per day) and high fat is on the most obesogenic end of the scale. Yet, I’ve lost 125lbs and maintained that loss for over a decade and am currently 10-11% body fat. This higher blood glucose on high fat all comes down to fuel substrate competition. Randle cycle essentially. The higher glucose in the morning is not from the higher fat. It is from excess protein above requirement converting to glucose and being refused by the cell because it is not required. Randle cycle. It isn’t about high fat vs high protein. It is about energy status of the cell and what fuels are available. If fat energy is high in the cell, especially in a fairly low carb diet, it will refuse glucose as glucose inside the cell that isn’t going to be used is toxic and it won’t be used if fat energy is high. Glucose is safer outside the cell than it is inside. If you consume a diet that is higher than necessary in protein and high in fat you will see elevated morning glucose. If you lower protein to adequate levels and consume said protein earlier in the day when it is better absorbed and not at night when melatonin is blocking insulin secretion you will not see elevated glucose. Like it or not, protein does convert to glucose. Even in small amounts. That glucose will compete with fat for use in cells. There are numerous studies showing that even amounts as low as 23g of protein result in 4g of glucose being made from some of that protein. Verified by isotope labelled proteins being traced to they metabolic fate. Experiment: Do your higher protein day with lower fat. Do 3g per kg on high day and your fat to your desired caloric intake. Check glucose next morning. The next day reduce protein to 1-1.2g per kg and add fat to same caloric level as previous day. Check glucose in the AM. You will see morning glucose is not higher on high fat day. If you want to get really precise, eat within an 8 hour window starting early and ending early. Like before 5pm for your last meal. The results will be even better.
When switching to higher protein and decreasing the fats somewhat I see much better fat loss results. If you've got weight to lose then going the higher protein route definitely makes a difference. I you've got medical conditions to heal then maybe higher fat would work better for you. As someone who has both fat to lose and medical conditions to heal I've still found the higher protein more beneficial in my experience.
Hello again 22 mononoke, we had a great exchange at Pim's Channel discussing Ted Naiman approach if you remember. So glad you have success with it. As for me, after a honeymoon fase, I hit the wall. The more protein I ate, the hungrier I got and lethargic... So back to tinkering. Wishing you all the best on your journey
Love Dr. Ted Naiman, you are correct about PE ratio 1 for maintenance, and 2.0 for weight loss. However keep daily protein grams OVER your desired body weight (in pounds) and keep non-protein energy (fat + NET carbs) UNDER same target i.e. Desired body weight 160lbs Protein >=160g / (Fat + Net Carbs)
Real life example and results here: Ive been on a modified high protein keto for ~2 weeks now. 28 yo male, wt 175ish, with 3 hours jiujitsu a day. Approx daily macros: 120 g protein, 120 g fats,
I tried high protein for a few weeks and it kicked me out of ketosis. Not completely but my ketones were 0.5 and usually they are 1.5 at least. Got back on high fat and lost 3lb in two days.
Generally I go for 1g Protein for 1lb of lean body mass and that's when I feel best. I think this is best simply because you need to feed your muscles. I usually go for around 150g protein a day and fill out calories with fat. Quarantine and lack of gyms being open and work closed.... I haven't done that as well.
I can see now why l stopped losing and even put on weight. Started to feel not right too. I will go higher LEAN PROTEIN and cut back on cream and butter. Will eat bit more fruit and non. Starchy veg. Excited!!
I have been sooo frustrated trying to loose my last measly 3 lbs!!! Just can’t do it following a strict keto plan. I’m definitely going to lower fat higher protein plan for the next few weeks. I think because I am basically at my goal. ALMOST. Perhaps I’m just getting too much fat \ calories. We’ ll see how it goes. I think as you mentioned it’s really an individual experiment. At least I don’t feel so bad about the struggle
When I first calculated my target keto macros, I was feeling tired very often. Without knowing anything about Ted Naimen's work, I decided to tinker with protein and increase it about 15g/day. Problem solved--my energy returned and I had no problem continuing with keto after that.
Dr. Eric Westman and others say that fat does not affect glucose. And then there is glycol-neogenesis in which protein is converted to glucose--IF you are eating low carb and low fat, I believe.
I know how protein can turn into glucose through gluconeogenesis. But how do you get glucose from fat? Is that gluconeogenesis also? I haven't heard of that from fat before.
I'm finding that using the konnyaku miracle noodles have been helping stick with being lower carb. Can't go totally keto atm due to health issues, but the noodles with some protein and cabbage have really helped at lowering my bloodsugar and the sugar spikes.
When I started keto, I had a lot of trouble getting enough fat because it all struck me as nasty (mct oil, butter in coffee, etc), so I decided to just count calories and carbs. It worked really well for me. Maybe I could have lost weight faster with less protein and more fat, but this was the best thing for me mentally. I don't think I could have stuck to it otherwise.
I think you nailed it, Matt, when you said "the whole protein and fat thing is mostly self-experimentation". I've been doing high fat, adequate protein keto for a long time and that used to work fantastic for me. But I'm going through menopause now and I find it's just not working anymore. So, in researching it, I'm finding I'm needing to lower fat and increase protein to meet my body's current needs. How much, though??? That's the confusing part. I'm using protein as a lever and raising protein and lowering fat to the same degree. I'm thinking maybe 25% more protein/25% less fat might be the sweet spot? Not sure yet, still experimenting. I've read that your protein should be higher than your fat + carbs combined, and I'm using that as a rule of thumb, too.
@@neardeathexperience1111 You know, I ended up having to take a break from keto for awhile. I was stressing out too much over all the details and it was becoming more of a burden than a help. I took several months off with no pressure and just focused on healthy moderate carb eating with no counting of anything and the rest did my body good. Then I got back on high protein/moderate fat/low carb about 3 months ago and it's been working. I've been a bit lazy and not as strict/committed as I should be, but when I stick to it, I do lose pounds but not muscle. And, even if I don't stay strict enough for weightloss, I do feel really good. The higher protein has been great because I feel healthier and feel I have more energy. So I've been focusing on eggs, meat, fat, and above ground vegetables and I think that's the thing my body needs at this stage of life more than anything. BTW, I'm officially POST-menopause now, it's been over a year since my last cycle, and I've had almost zero negative menopause symptoms. I'm sure it's from eating so well with such nutrient packed foods, good fats and proteins.
@@strawberrygirl8572 thank you so much for your reply and I really appreciate your wisdom and experience with this. I only started 3 months ago after the doctor told me I was prediabetic and have high cholesterol but he didn't want me on meds and said I had a year to reverse it all. I was a carb addict and sugar addict. I've lost 18lbs since then and feel better. I have reversed reflux meds also doing keto so no more heartburn like I used to get daily. I have stalled my weight the last week ( I blame keto desserts lol) and I'm trying to figure out if I should up my protein and lower the fats. I am worried about using protein as the lever as I know it can spike insulin.
@@neardeathexperience1111 Oh, you're so welcome. Congratulations on all the progress with your health already! You might want to look into some of Dr. Ken Berry's videos regarding protein and insulin spikes. I'm not sure how I feel about that myself, but I know there's been lots of good research on this, and carnivores who eat very high amounts of protein daily for years don't seem to experience insulin spikes. There are studies that explain why--but I can't remember details right now. But, at the very least, we can relax a bit about that. Increasing protein to 1.2 to 2.0 grams per kilogram of body weight has been found to help in achieving weight loss. (This is higher than the current RDA of .8 grams per kg, which is way too low according to many studies and far too low to prevent muscle wasting while losing fat.) The thing I've found after doing various forms of keto (since Atkins in 1994) through all my adult stages, being in my 20s, having my kids, getting older, getting through menopause, and now at 54 y/o is that sometimes adjustments are needed to meet the current needs of your body. And the only real mistake is ditching it all and eating carbs. All of it reverses disease and improves health, then adjusting the fats, proteins, and carbs to what you personally need at the time will result in weight loss on top of it. As you get older, and as hormones change, protein becomes more important than ever.
I don't think we're all eating enough protein. For a while I was eating higher fat and only about 50 grams of protein a day which I don't think is enough to prevent muscle wasting.
There are other studies that show also when you’re eating the protein it does something with insulin that tells your cells to consume is the process of triggering your cells to open and absorb nutrients. And what your body does is it raises your glucose automatically but it does it because it needs it which won’t affect ketosis. Your body will consume protein if you don’t eat enough it will take it out of your own muscles. And within reason if you increase your protein to more than you need it will Rays your glucose but it is also simultaneously triggering the process where your body consumes that glucose your cells all open up and are eating it along with the proteins and the fat so you’re still burning fat and because your body is consuming that at the same time. The reason it does this is because if you just eat a bunch of proteins without the carbs it can make your blood sugar too low. So the insulin in your body‘s processes are triggered to start eating or have those cells open up and absorb a lot more glucose in the fat and the proteins regenerating your cells but even though your glucose is rising a bit your body is doing that because it’s also consuming your glucose at a fast rate and it does that to keep your blood sugar from dropping which would make you pass out or even die. So as far as affecting ketosis we’re getting weight it’s not as bad as it appears by the numbers because even though those numbers are high your body is consuming more glucose at that time and it’s producing it because it needs it and that way your blood sugar doesn’t drop and your body doesn’t have to consume what it needs out of your own muscle tissue but you’re still burning fat and you’re still producing ketones. It doesn’t mean you can just triple your meat load but if you’re carefully measuring and doing 4 ounces of meat twice a day and you jump up to five or 6 ounces of meat twice a day your body adapts and it won’t knock you out of ketosis and even though the numbers up on the glucose your body is not consuming much more glucose and it’s doing that on purpose but it’s not a bad thing it’s not as if we were eating fruit and raising it. The bad thing to do is to have sugars with the meat so if you’re eating a really dirty keto and only counting carbs and having it with potato chips or fries or peas or corn then you’re going to gain weight but if you’re still doing the cruciferous vegetables the kale artichokes in the good stuff you’re fine and you can increase your protein and your body can actually use it, especially if you’re physically active. This is why bodybuilders and people who are athletes and very physical can eat a lot of protein and stay in ketosis because even though their glucose is going up there using a ton of it and it does that automatically to prevent your blood sugar from dropping and making you sick so it’s not fattening and it doesn’t knock you out of ketosis even though those numbers seem higher because the excess protein is triggering your body to consume not just the extra protein but also the extra glucose that comes from it. That’s what the scientists are saying anyway. I don’t know but I think what you guys said about your body telling you when to stop is correct. I was always hungry no matter what diet I was on I was starving whole time and I started keto and got really sick so I quit and started studying your videos and a ton of other peoples come up some you’ve mentioned, Dr. Berg Dr. Barry and some others and I also try to find Dr some other countries that talk about these things as well and I’m doing a very strict clean version of keto for at least the first two or three months before I start compromising a little, I probably put about 200 hours into studying these things and this time I’m in my fourth week and I’ve lost about 35 pounds and I’ve just stopped eating for pleasure or entertainment I’m just eating pretty much exactly what my body needs and like you said it tells you for the first time my body signals are correct if I’m not getting enough salt I crave it when I’ve had enough I don’t like it as much I’ll be eating and it will just click inside my head and my body will say stop eating now, I’m fasting 18 hours a day and I don’t get hungry and I days where I’ve gone over that I’ve been working my body tells me when I need to eat and it’s very quick I’ll be fine and then all of a sudden it says he go eat something and I start getting really hungry and then I eat and it’s gone and on days where I’m working a lot physically early in the day sometimes I just have to stop and eat some thing and I had breakfast back in again but I think once you’re doing this and getting rid of all the garbage inflammatories it’s like you guys said your body just tells you what to eat. I was eating about 8 ounces of meat a day but my body was still craving it so instead of 4 ounces per meal I went up to 5 ounces per meal and now I’m satisfied. That’s why I started Really studying hard because I believe that your body will tell you what you need but I was thinking that was more protein than I needed and some days I go up to 12 ounces a day which should be 50% more than I need but my body was asking for it what I’m finding is your body adapts and it only produces that glucose when you need it and the reason you get that rise is because that pro Tien it’s triggering the insulin and other processes that tell your cells to activate the feed. It does that to consume that extra protein but it gives you that glucose bump because your body is also at that time actively eating not just the protein but the glucose. So if your body didn’t bump that up your blood sugar would drop and you would pass out or die. They’re saying that you consumeEven twice as much protein in your body will adapt in that way and if you’re physically active and working out a lot or having a very physical day you can add in breakfast if you don’t eat breakfast or you can add in a couple extra eggs and another piece of bacon or extra meat Cover and it will spike your glucose but it will spike it because you need it in that spike, because that glucose is being eaten and processed by your body is a good thing and it won’t knock you out of ketosis. So according to this newer research we can really consume more meat than traditionally thought because that glucose only spikes when your body needs it because you’re consuming it that spike is it going to knock you out of ketosis. Now if you eat excessive amounts then you’ll start storing fat and it’s fattening but from what they’re saying an increase of 50% the meat you eat in a day isn’t going to make a real difference and if you’re physically active even doubling it will be fine and not knock you out of ketosis and impact is going to feed your body as it needs to and the only reason your glucose is spiking is because it needs it because your cells are now consuming more to adapt to the increase in proteins but they’re also consuming more glucose which is why your body produces more but it’s being used so it won’t knock you out of ketosis and it’s not gonna make you gain weight within reason. So you don’t wanna have a 20 ounce steak for dinner but if you kick it up from 4 ounces to 8 ounces you’ll be fine and if you’re athletic and exercising you can easily add that from 4 to 8 ounces per meal and if you’re some sort of bodybuilder or marathon runner you could increase it even more. Other things that affect that and do this are stress. If you’re really stressed out your body needs more and will consume more and adding protein is great then. If you’re really stressed out about something throw in an extra egg or a little extra meat and it will be a good thing because otherwise your buddies gonna have to attack your muscles to get what it needs kind of like it will with potassium and magnesium if your electrolytes aren’t balanced and that’s what the glucose spike is is to keep your blood sugars regulated when your body is consuming a lot more, or when your cells are opened and absorbing and eating more with the protein. So I wouldn’t go all Atkins and just start eating tons of meat but if you’re not eating excessive amounts of carbs you can add 50 percent more protein and your body will adapt so if you’re still feeling hungry eat more meat when your body tells you to just don’t add sugar with it and that glucose your body produces it’s only a number spike you need that extra glucose because that’s part of your body‘s natural process utilizing that protein, And it’s spiking because it’s requiring more glucose so it’s not bad
Fascinating video. Thanks. With all the heavy cream (double cream) I'm having in my coffee - I'm not losing weight! lol I think I'll have to change to single cream instead.
Meh. This feels like an outreach to carnivore diet people to increase subscriptions. Here's what a doctor told my wife: "All low carb diets work. Every single one of them. Do whichever one keeps you on it long enough to make the impact you want."
Great video and great discussion! I’ve been pondering this for awhile now and overall I feel that more protein than fat will help me lose weight quicker. More Carnivore>Keto diet/way of eating.
Thomas DeLauer did and experiment where he did basically the same. He ate higher protein, lower fat a couple of times a week, i think he said something like on a tuesday and on a thursday, and he did this for a couple of weeks. at the end he found he gained like 2-4% of muscle mass and loss 2-3% of fat.. don't quote me on the numbers. Anyway, i thought that was very interesting.
Usually the concern (and controversy) with eating too much protein is that you will be kicked out of ketosis. I have been experimenting with at least a 2 month carnivore experiment (currently on week 6). My two meals a day includes a combination of either steak, eggs, chicken wing, ground beef and a loaded bulletproof coffee. I know I am over my normal protein levels for what is recommended for keto but I have lost another 7 lbs from when I started. The scale started moving again after over a year and a half of being stalled. For the first time since I started keto over 2 years ago, I feel deep in ketosis experiencing all the side effects of high ketone levels. I am not eating far fewer calories either. So if I'm not in ketosis or protein is kicking me out, it doesn't make a difference for fat burning if it is protein and not carbs that kick you out.
My actual diet is high protein/moderate fat/ VERY low carb.... I went from 320lbs to 190 in 9 months.... so all ik is it worked for me
Congratulations
What was the % for each one?
I always end up with either equal fat and protein or more fat then protein. I can't get my protein high with moderate fat. Is there a way without taking extra protein, like powder.
@@snowwhite2709 Eat more lean chicken/turkey, and low fat fish (all white fish). You could try 0% greek yoghurt but there are some carbs in it tho.
In this case wouldn't that be Atkins HPLC and not keto HFLC? Just asking for clarification
I've lost 122 pounds with a higher protein lower fat approach to keto. I always preach if you're morbidly obese like I was there's no reason to add or stress about hitting fat macros. Great video!
Hey... girl 😃 your videos are great 👍
How do you calculate your macros for higher protein & lower fat on keto?
How is lowered fat Ketogenic?????
How many grams of protein?
I started with keto but am on a low-carb for years now. One thing I realized was that, to make it work for me, I had to scrap that whole moderate protein thing. Actually, the only macro I track are carbs and fast intermittently as a lifestyle. Feel good, look good.
How much protein do you eat?
So interesting. I've lost 165 pounds doing "high protein keto" less than 20 net carbs per day. I feel so much more satisfied calorie for calorie with higher protein.
that's what I'm usually eating the same thing. when I'm not fasting. high protein really low carbs.
Exactly what I did and lost a bunch of weight. My wife has started to diet recently and the results are pretty much the same for her
How u calculate net carb..i always just follow where it says carb
What did you eat to reach your protein goal and stay under your carb limit?
When I first started keto, I was doing the standard high fat/mod protein ratio & lost a ton of weight, but i also lost A LOT of hair & sometimes I would stay hungry/had cravings. So I switched to high protein & realized it kept me way more satiated throughout the day & my hair wasn’t falling out as much. Now I just switch between the two - no rhyme or reason, just whatever I’m feeling that day or week 👍🏼
Cynthia Felix -same for me - minus the hungry/cravings part. I got so skinny on regular keto, that I looked unhealthy. I was not consuming enough protein, and although I had lots of energy, I felt weak and I lost a lot of hair and muscle. I do high protein now and love it! Still get the keto high that I love, and because I started lifting weights, I feel much stronger and healthier..
Kimler Rainshine that’s really interesting! I mean, I lost the majority of my weight doing regular keto, so it definitely worked for me! I was just severely undereating protein because I didn’t know any better lol so when I had the major hair shedding I did research & it was because of that + just not eating enough calories! Even today I still change up the ratios depending on how I feel or how the day seems like its gonna go - basically just play it by ear. I’m glad you found your groove though! And a system that’s working for you 😁
Adina Barco OMG same! I def lost some muscle especially because all I was doing was cardio as my workout routine. I barely started doing more body weight training (literally since quarantine started 😂 in mid March) & I can see a huge difference in my body. This is why I think it has a lot to do with how you’re exercising because like I mentioned, I still go back & forth from normal to high protein. I was just hella undereating in the beginning 😬
And how is your hair now?
I feel so much better with more protein then fat and I am not hungry
The correct way to think about it IMO is to ignore calories and hit your protein targets. Don’t worry about eating fat with your protein. Vitamin K2 in my opinion is one of the most important vitamins if you want to also build bone health, which comes from fat. And you will get Omega-3 from animal fats. This includes dairy.
Matt I think you hit the nail on the head at the end. It all comes down to bio-individuality and what that person needs based on goals, body comp and genetics
The P:E ratio of what I eat at 190 is SUBSTANTIALLY different than what I ate at 290+. Now, I find that if I don't eat enough fat, I'm ravenous by noon the following day. In my heavier days, I could easily go 20+ hours between meals. The obvious assumption is I have less body fat to use for energy, so I have to make up for that with dietary fat.
Get fat adapted first, then switch to higher protein. Let’s keep simple. Dr Ted Naimen is fantastic.
Guess you should change your name now lol
I agree 1 million percent 👍🏿
Excellent point. First things first if you're new or starting over.
Before Keto, when I had a hypoglycemic attack, I craved, protein, meats, cheeses, nuts. Since Keto I don't have hypoglycemic attacks. Lots of calorie expending exercises: stairclimber, Seane Corn yoga workouts, Core Fusion workouts, dog walks, and work at three jobs are keeping me truthful. I'm 70 yrs old this year. No meds. I love you guys!!
👏👏👏 awesome 👍
I’m so grateful for this video. For so long I was told to keep my protein moderate, and it never worked.
I have been Keto for 10 months. Around Easter I tried carnivore for 3 weeks. I stopped because my bs went up 20 to 30 pts and that concerned me. Went back to Keto and my bs stabilized. I think doing experiments with bs is only applicable by person, very hard to generalize. I say this because people that are diabetic, borderline or healing have very different results. Nice video!
I follow dr phinney’s macros... I’m a 5’10” female and I do 127 protein and 87 fat for weight loss. I only did high fat for the first month to get fat adapted.... I didn’t track at that time and now I track everything. I’m 1.4lbs away from being half my starting weight! Thanks for your videos! I’ve been watching them since I started low carb in the beginning of 2019. 🥰
Here's my recent experience. First, I have to say I'm a 68-year-old diabetic with high insulin resistance and I'm at my goal weight. My glucose readings were pretty good on Keto, then I went on carnivore for digestive issues. Due to eating some dairy, my carb count per day was about 10 grams. My fat intake was normally low. My glucose readings went up to about 130-140 where they had once been in the 90's and low 100's. I figured my body was kicking into glycol-neogenesis because I wasn't giving it enough fuel, so it started creating its own. I upped my fat intake and my glucose numbers came down again. For instance, I had a piece of cheese and sausage quiche (w/out a crust) about 3 hours ago, and a tiny sliver about 1/2 an hour ago. My glucose 5 minutes ago was 95--pretty good for me, even when it's a fasting read. Either upping my fat intake is the reason I'm doing better, or maybe my body just adjusted. I believe it was the fat.
You are Right, Diabetic is different !!! We need more Fat then protein.
This protein thing was the one thing that was annoying me when I was on keto. People did not know the answer. Some people said go higher, while other people said go lower.
There are side effects with low protein. You will see people losing hair on low protein keto diets, which tells you it’s an issue. Protein also burns more energy when you eat it, so it’s good for weight loss.
If I’m feeling inexplicably “peckish”, opening the fridge every time I walk by, a good hit of protein cures that every time.
The smell? Cuz I just cleared my fridge and freezer out cuz it stinks and none of its open or bad maybe I’m just sensitive to the smell but I went vegan keto
To be clear it doesn’t really stink I just don’t like the smell of meat
Need to get Dave Feldman on this! He loves these kind of experiments!
I LOVE Ted Naiman! I started out on keto, stalled after losing a lot of weight, and tried to adapt to a more protein-heavy diet instead of high fat. Little did I know I was trying to evolve into a Protein to Energy Ratio way of eating without even realizing it. Love that Ted is becoming more wildly known
Did you find less hunger with the higher protein?
@@Jacksonnnnnnnnnnnnn wow this was a long time ago. Yes I did, but nowadays I find less hunger with a more balanced plate consisting of a lean protein, veggies, and a complex carb. fats added in cooking or from whole food plant options like avocado.
I think you said it perfectly! Adjustments to what macros one consumes will depend on goals and what an individual needs to support their biochemistry.
I do strict low carbs (under 10 daily)/high protein/moderate fat & I've lost 570 pounds in a little over 3 years. Now, I'm getting excess skin removals. I'm mostly eating 90% Carnivore & 10% Keto, at this point.
Wow, keep going.
You are amazing! So happy for you. I lost 170 pounds-- more than half my body weight. I, too, am mostly carnivore now and feel great. No more digestion problems.
Congrats!
Drop Dead Spookie what carbs do you eat to keep them under 10 daily?? That's interesting. Congratulations on all your weight loss. Are you following someone specific??
Net carbs ?
Just started keto a week ago and your website is what’s getting me through this! Thank you for all your blog post and videos !! Can’t wait to continue this journey
Glad we could help!
I've upped my protein recently due to lifting. I'm hitting 130g vs 100g. I feel fuller longer. Losing steadily. I like the concept. Great video!
I was on Keto for about 2 months and felt great but only lost a few pounds. I saw Dr. Naiman's interview on High intensity health and bought the P:E diet book. I started it a little over a month ago and have lost 28 pounds. I usually only get about 175g of protein per day but I'm always full. I think like you mentioned in your video, I have a lot of weight to lose so it makes sense for me right now. Thanks a lot for your videos!
Do not group Ted Naiman in with "all these people". Ted Naiman is the man!
I would love more content on this subject! I love Dr. Naiman's ideas, but sometimes he talks with terms that are used with medical professionals. It would be nice to see how you break down this info! I've been doing the traditional keto diet but haven't lost additional weight for a couple of years, but I love the feeling I get when I eat more protein. I'm trying to up my protein/lower fat just to see if I'm able to see more progress.
For those of us who are trying to reverse insulin insensitivity/type 2 diabetes the increased protein can turn into glucose. That is one of the issues the Keto macros lend itself to. I can see where people that don't have insulin insensitivity/type 2 diabetes would do well on the high protein macro. Again, as was pointed out in the podcast, it is all up to the person and their body type, metabolism, and issues.
Agreed
I focus more on my protein intake than fat....I am over 60 years old and feel that I need more protein to maintain lean muscle. It also helps me feel fuller faster.
I see that the protein satiety is true. I see it in my kids who eat more of a paleo diet but with some grains. If they eat a meal without protein or very little they want to snack all day long.
I like to see that you guys are constantly tinkering with your “diets”. I do the same thing. I just wish I could eat and not worry. Maybe just proteins will keep me level. I haven’t tried carnivore yet, but I may be soon. #keto #carnivore #fasting
As someone who decided to make the change from low carb/keto to 90%+ carnivore roughly 18 months ago...go for it, I don’t believe you’ll regret it! It’s powerful stuff 💪🏻
I’m so confused.
*The keto diet changed my life, I lost 10 kilos in a month, I only changed my diet ... Also, I was able to reverse my type 2 diabetes ... I love keto food and cooking delicious*
Finally you guys did a video on Ted Naiman! Keto is great, p e is better. If you get the protein ratio right the weight flies off. Dr Naiman is my absolute favourite! Thanks!
I tried the more protein. As a type 2 diabetic in remission, it put me back into pre-diabetic number. So for me, the more protein approach does not work fore me. Since we are all different dealing with different things, I also understand how this will work better for others, but not for everyone.
Same Here !!
I tend to feel best on a 70%fat 25% protein 5% carb ratio
Bambi Earls hi I struggle to eat fat foods can you plz plz tell me your typical weekly diet... thank you 🙏
I decreased my protein and feel better. I wasn’t counting my macros but starting to pay more attention. Tomorrow is 4 weeks on keto. I feel great. Can’t wait to see more results. I love keto. It’s the only thing that works for me. I don’t feel deprived either. I have so much energy and happiness and motivation.
I already do this for a while because everytime I tried keto(high fat) my stomich die like Im in pain for days so I found out that eating more protein and less added fat I feel no pain and NO cravings for carbs! And that was a game changer for me like I had one piece 90% chocolate and Coffee and that is it for snack everyday still doing high protein low carb and little fat to cooked but no much. I feel so good!
Cool experiment and the protein/fat ratio is definitely something that everyone is always wondering about! I was just wondering if you guys considered histamines.. for example butter and egg (whites) are very high histamine foods. So maybe your slightly elevated blood glucose could be attributed to that since your meals that day were high in both? Thanks for the video :)
To clarify things to those on Keto that are confused.
Minimum Protein = 1 gram per pound of weight.
1:1 Ratio = 1 gram of protein per 1 gram of fat.
Calorically 4 calories of protein per 9 calories of fat.
Macro % is 70% fat & 30% protein, approximately.
2:1 Ratio is 2 grams P per 1 gram of fat.
Calorically 8 calories of Protein per 9 calories of fat.
Macro % is about 50-60% fat & 40-50% protein.
So you always eat a minimum of (1) gram of protein per pound.
Then add the fat ratio or percent.
The (1) gram as stated is minimum. The upper limit is not known.
Just like Keto requires fat adaptation you must adapt to protein.
Adaption to any change is about (90) days.
The easiest way to transition is eating chicken or fish with all of its natural fat only for one meal.
Then stop adding fat to your diet after (30) days.
You will probably eat more than 1 gram per pound of body weight after (45) days.
The 2:1 high protein diet has been done by body builders & fitness models to get 6 pack abs for years. This is a low body fat %. They also only do this briefly to get down to look that way. Long term, it is not done.
Most of us have enough "fat" on our bodies to feed our bodies so we don't need to consume insane amounts of fats. The body's job is balance that if we are eating protein (for muscle support).
I started out eating more fat on Keto but I was always hungry. So I eat more protein than fats and tweaked where it works for me!
THANK YOU for touching on this subject. i started eating more protein to stop hair loss but now i’m gaining weight
11:15...nice observation/hypothesis. Lots of stored energy. Definitely need to self test this...
I lost hair on keto. My hair stopped falling out the minute I started the carnivore diet. I wasn't eating enough protein.
I’ve gained 15lbs since going from low carb/keto to carnivore 18 months ago but it sure as sh*t isn’t fat that I’ve gained! Body composition continues to improve, energy levels are stable and never ending and I’ve not increased the amount of exercise at all.
Love this video. I'm done standard keto for almost 11 mths I just started something last week where I'm trying to lower my fat intake and increased my protein from 85g to 120g.
I am interested to know if you both did 1 week of each (high fat, moderate proteins one week and then high protein, moderate fats the next) testing not only your blood glucose but also your keytone numbers to see what truly is going on. I think this would be an amazing experiment to share. Would the higher protein moderate fat levels lower your keytone numbers and increase your fasted blood glucose? Lots are stating both ways will happen. IE: Some say you can not be in ketosis on a high protein moderate fat approach and others state you will be in ketosis with this method.
P:E. Diet is the real deal. Wonder if it makes a difference as to how long you have been keto. Also wonder what they would look like when you do a full week. Love Dr. Ted.
He doesn’t tell you to eat 300grams of protein. He says eat 1gram per pound of desired body weight.
Dennis Sparks I’ve seen 1g of protein/lb of desired weight as well, but I’ve also seen 1g of protein/pound of your own body mass. I feel like the pound of body mass (which is weight x body fat %=x, then weight-x) feels more tailored to the person. There’s just so much conflicting info out there. I definitely wasn’t eating enough protein, and once I upped it I started losing weight again, but I also upped my carbs from 20-50g of carbs.
Kimler Rainshine , my comment was about what Dr Ted Naiman recommends...not what one should actually do as I believe that is quite individual based on age, gender, genetics, activities, etc
I know this is an old video but I’ve definitely noticed after calculating my macros that if I was to eat 1.5-2x my protein I was definitely satiated, no hunger and loosing weight. I then started meeting my protein and now I’m back to hungry and stable weight. For my body it seems for sure I need a higher protein amount. I now find on lower protein I’m also eating more calories too and feeling more tired.
I definitely agree with you guys that this is all about self experimentation and seeing what works for everyone as individuals. No one glove fits all.
Megha always comes up with the good ideas.
I wanted to hear more from her! She was cut off several times.
@@rosemarynguyen6793 Megha has the brains and I wish she would do more research on health because Matt has no interest. Good keto for health are Thomas DeLauer and Dr. Eric Berg.
This reminded me of PICA... If one needs minerals you may find them eating dirt, or paint chips, or a license plate if you are a goat.
Thank you both for making this video. I always enjoy watching your informative and helpful content.
Years ago before Keto, I did Atkins and found too much protein and very low carbs lead to joint pain. When I increased the carbs, I felt much better.
I wonder if others have this same experience as well.
Been on Keto for years now and love it. ❤
protein satiety theory is 100% true in my case and this is a big reason why i became overweight. it was one of the first things i realized when i started thinking about my health. i was always hungry and always eating because i was protein deficient.
I love how both of you put these things to the test!
People are not obsessed with insulin. People ARE obsessed with body image.
Just joined today, LOVE your show. I can tell you put a lot into it. And as a plus, your cat looks like my cat. I wanted to know if you have posted your egg salad recipe? I hear you mention it many times.Thanks, Patrick!
He also tells the general way to calculate how much protein your body needs, it’s not based upon your calorie intake. Example if you are a woman you calculate 100 grams protein for the first 5 ft then 5 grams per 1 inch above that in height- I am 5ft 5in and aim for 125g protein per day. Obviously, that is just general and doesn’t exactly apply to everyone, but it’s a good start. Thanks for this video.
I have played with my Macros a lot over the 2 years I’ve been Keto. I am 5’6” and weigh 133lbs. I feel best when my protein and fat are both 1:1, so between 100-125g each 👍🏼
I feel WAY better on higher fat and feel like crap on higher protein, so higher fat for me. I just need to find the magic spot for losing some more weight on higher fat.
Except you can do both. Fat on meat is good for you. Essential vitamins that most people are deficient in are in fats on animal products including dairy.
What you start saying, Matt at 10:30, the reason why, I think, you feel better when you eat more fat rather than protein is because protein causes the 2nd highest insulin response behind carbs. Not as high as carbs but way more than fat. Fat satiates and fuels with the least amount, by far, of insulin. Important to note - insulin is a fat-storing hormone. Eating more fat simply keeps insulin levels even so you feel better.
Have you actually tested this yourself or are you merely repeating what others have said? I was concerned with this when I went carnivore 18 months ago and I needn’t have been. The blood glucose “spike” that protein causes (it’s more of a hump than a spike) is not particularly meaningful. Go check out some Bart Kay videos 👍🏻
Interesting. But for me after 3 months of clean keto, still having blood glucose high, never had under 85 which suggests me I am not adapted. Usually the main cause is too much protein and not enough fat. So I started lowering down my protein. I consume about 50 grams per day and about 20 grams of carbs sometimes lower. Blood sugar still high. Also, it is possible that eating too much protein your body will break it down into glucose? I don't even know what to do anymore these days...
I was not eating enough protein on the keto diet. I wasn't eating enough protein for most of my life. I started eating enough protein when I started on the carnivore diet. Now I eat more variety, but I understand how to eat enough protein, which I consistently do now. I would not assume that most people are eating enough protein, because not everyone is.
Fan-freaking-tastic video lol So informative and thought provoking!! Thanks
When people, in general, are saying 'higher protein' keto...what is the macro breakdown?
basically, take your goal body weight, let's say, 180lbs
Ted makes it easy
Eat protein grams = to the body weight goal you want to achieve, or higher, and carbs + fats combined = to LOWER than your weight goal. So if your goal is to get down to 180lbs, aim for 180g protein a day, and like, 100g fat and 80g carbs (not net carbs, total carbs). something like that. for me, i consume about 1800~ calories a day. that consists of, 220g protein, 75~85g fat, and 70~95g of carbs. 20~40 of which are fiber
SkyZer0 are you in keto fuel with that macros? I’m readin P:E diet book, I started last weekend.
for me it is a metabolic average. Not everything you eat is immediately 'ready'. So i am more of balancing each feed ( include a little protein, fat and +or- carbs)and averaging over a 3 day period. Remember how long it takes some people to get into ketosis. It is not meal related but more of a reflection of a 3 day average or what you consistently fuel over 48-72 hours. This was kinda more technical video content. I really appreciate it and had to watch it a few times to get all the good info. luv you 2.
During my high protein experiment going carnivore, I discovered my gastric sleeve stomach greatly prefers high protein vs high fat. I definitely struggle with hunger cues if I don't eat enough animal protein. I get nauseous if I eat too much fat, but my small stomach always welcomes a big steak or two chicken breasts.
If ur fasting as well u only need to track carbs in my opinion - were all different however I respond better to high protein, low carb and moderate fat
Same, for my best results I need higher protein. Keto only gets me so far
I switched to 90/10 ground beef recently instead of 80/20. I feel better, it tastes better, and it is better ratio of protein to fat. One morning I ate nothing but a 1b of 90/10 and I was full all day. I had to scramble at end of the day to fill calories because I didn't feel comfortable eating less than 1000 cals for a day.
See experiment you can do at the end of this....it should illustrate what I’m saying.
According to the PE calculator that Naiman proposes my diet, adequate protein (1.2g per kg per day) and high fat is on the most obesogenic end of the scale. Yet, I’ve lost 125lbs and maintained that loss for over a decade and am currently 10-11% body fat.
This higher blood glucose on high fat all comes down to fuel substrate competition. Randle cycle essentially. The higher glucose in the morning is not from the higher fat. It is from excess protein above requirement converting to glucose and being refused by the cell because it is not required. Randle cycle.
It isn’t about high fat vs high protein. It is about energy status of the cell and what fuels are available.
If fat energy is high in the cell, especially in a fairly low carb diet, it will refuse glucose as glucose inside the cell that isn’t going to be used is toxic and it won’t be used if fat energy is high. Glucose is safer outside the cell than it is inside.
If you consume a diet that is higher than necessary in protein and high in fat you will see elevated morning glucose. If you lower protein to adequate levels and consume said protein earlier in the day when it is better absorbed and not at night when melatonin is blocking insulin secretion you will not see elevated glucose.
Like it or not, protein does convert to glucose. Even in small amounts. That glucose will compete with fat for use in cells.
There are numerous studies showing that even amounts as low as 23g of protein result in 4g of glucose being made from some of that protein. Verified by isotope labelled proteins being traced to they metabolic fate.
Experiment:
Do your higher protein day with lower fat.
Do 3g per kg on high day and your fat to your desired caloric intake. Check glucose next morning.
The next day reduce protein to 1-1.2g per kg and add fat to same caloric level as previous day. Check glucose in the AM.
You will see morning glucose is not higher on high fat day.
If you want to get really precise, eat within an 8 hour window starting early and ending early. Like before 5pm for your last meal. The results will be even better.
Protein kills me literally. I have autoimmune disease and the only way I’ve survived has been a low protein diet.
When switching to higher protein and decreasing the fats somewhat I see much better fat loss results. If you've got weight to lose then going the higher protein route definitely makes a difference. I you've got medical conditions to heal then maybe higher fat would work better for you. As someone who has both fat to lose and medical conditions to heal I've still found the higher protein more beneficial in my experience.
Hello again 22 mononoke, we had a great exchange at Pim's Channel discussing Ted Naiman approach if you remember. So glad you have success with it. As for me, after a honeymoon fase, I hit the wall. The more protein I ate, the hungrier I got and lethargic... So back to tinkering. Wishing you all the best on your journey
I like more protein too. if trying to lose weight it hard to keep calories lower with higher fat foods. Thank you for this video.
Megah LOOKING FLY today, and having a great motherly glow, long time follower:)
she wears exercise clothes and is on keto, but still looks out of shape. wtf?
i usually eat 4 eggs with guacamole and sometimes bacon. banana. Greek yogurt. great vedio
Love Dr. Ted Naiman, you are correct about PE ratio 1 for maintenance, and 2.0 for weight loss.
However keep daily protein grams OVER your desired body weight (in pounds) and keep non-protein energy (fat + NET carbs) UNDER same target
i.e. Desired body weight 160lbs
Protein >=160g / (Fat + Net Carbs)
Real life example and results here:
Ive been on a modified high protein keto for ~2 weeks now. 28 yo male, wt 175ish, with 3 hours jiujitsu a day. Approx daily macros: 120 g protein, 120 g fats,
I tried high protein for a few weeks and it kicked me out of ketosis. Not completely but my ketones were 0.5 and usually they are 1.5 at least. Got back on high fat and lost 3lb in two days.
Generally I go for 1g Protein for 1lb of lean body mass and that's when I feel best. I think this is best simply because you need to feed your muscles. I usually go for around 150g protein a day and fill out calories with fat. Quarantine and lack of gyms being open and work closed.... I haven't done that as well.
I can see now why l stopped losing and even put on weight. Started to feel not right too. I will go higher LEAN PROTEIN and cut back on cream and butter. Will eat bit more fruit and non. Starchy veg. Excited!!
I have been sooo frustrated trying to loose my last measly 3 lbs!!! Just can’t do it following a strict keto plan. I’m definitely going to lower fat higher protein plan for the next few weeks. I think because I am basically at my goal. ALMOST. Perhaps I’m just getting too much fat \ calories. We’ ll see how it goes. I think as you mentioned it’s really an individual experiment. At least I don’t feel so bad about the struggle
I love protein. Always have. So I actually overeat on protein. But I find that I don't gain as much weight when I overeat on protein.
I think the impact of diet over a longer period is more important. The Randle Cycle keeps a 24-hour impact from being ultimately meaningful.
When I first calculated my target keto macros, I was feeling tired very often. Without knowing anything about Ted Naimen's work, I decided to tinker with protein and increase it about 15g/day. Problem solved--my energy returned and I had no problem continuing with keto after that.
Dr. Eric Westman and others say that fat does not affect glucose. And then there is glycol-neogenesis in which protein is converted to glucose--IF you are eating low carb and low fat, I believe.
Dr Ted Naiman is awesome! Glad to hear you two discussing his work!
I know how protein can turn into glucose through gluconeogenesis. But how do you get glucose from fat? Is that gluconeogenesis also? I haven't heard of that from fat before.
I'm finding that using the konnyaku miracle noodles have been helping stick with being lower carb. Can't go totally keto atm due to health issues, but the noodles with some protein and cabbage have really helped at lowering my bloodsugar and the sugar spikes.
Where do you get the noodles?
@@speedyflygirl3107 Amazon
When I started keto, I had a lot of trouble getting enough fat because it all struck me as nasty (mct oil, butter in coffee, etc), so I decided to just count calories and carbs. It worked really well for me. Maybe I could have lost weight faster with less protein and more fat, but this was the best thing for me mentally. I don't think I could have stuck to it otherwise.
LOVE LOVE THESE INFORMATIVE VIDEOS. SO HELPFUL
I think you nailed it, Matt, when you said "the whole protein and fat thing is mostly self-experimentation". I've been doing high fat, adequate protein keto for a long time and that used to work fantastic for me. But I'm going through menopause now and I find it's just not working anymore. So, in researching it, I'm finding I'm needing to lower fat and increase protein to meet my body's current needs. How much, though??? That's the confusing part. I'm using protein as a lever and raising protein and lowering fat to the same degree. I'm thinking maybe 25% more protein/25% less fat might be the sweet spot? Not sure yet, still experimenting. I've read that your protein should be higher than your fat + carbs combined, and I'm using that as a rule of thumb, too.
Just wondering if it worked for you as I'm in the same boat. I'm premenopausal and wondering if we need more proteins now than fat?
@@neardeathexperience1111 You know, I ended up having to take a break from keto for awhile. I was stressing out too much over all the details and it was becoming more of a burden than a help. I took several months off with no pressure and just focused on healthy moderate carb eating with no counting of anything and the rest did my body good. Then I got back on high protein/moderate fat/low carb about 3 months ago and it's been working. I've been a bit lazy and not as strict/committed as I should be, but when I stick to it, I do lose pounds but not muscle. And, even if I don't stay strict enough for weightloss, I do feel really good. The higher protein has been great because I feel healthier and feel I have more energy. So I've been focusing on eggs, meat, fat, and above ground vegetables and I think that's the thing my body needs at this stage of life more than anything. BTW, I'm officially POST-menopause now, it's been over a year since my last cycle, and I've had almost zero negative menopause symptoms. I'm sure it's from eating so well with such nutrient packed foods, good fats and proteins.
@@strawberrygirl8572 thank you so much for your reply and I really appreciate your wisdom and experience with this. I only started 3 months ago after the doctor told me I was prediabetic and have high cholesterol but he didn't want me on meds and said I had a year to reverse it all. I was a carb addict and sugar addict. I've lost 18lbs since then and feel better. I have reversed reflux meds also doing keto so no more heartburn like I used to get daily. I have stalled my weight the last week ( I blame keto desserts lol) and I'm trying to figure out if I should up my protein and lower the fats. I am worried about using protein as the lever as I know it can spike insulin.
@@neardeathexperience1111 Oh, you're so welcome. Congratulations on all the progress with your health already! You might want to look into some of Dr. Ken Berry's videos regarding protein and insulin spikes. I'm not sure how I feel about that myself, but I know there's been lots of good research on this, and carnivores who eat very high amounts of protein daily for years don't seem to experience insulin spikes. There are studies that explain why--but I can't remember details right now. But, at the very least, we can relax a bit about that. Increasing protein to 1.2 to 2.0 grams per kilogram of body weight has been found to help in achieving weight loss. (This is higher than the current RDA of .8 grams per kg, which is way too low according to many studies and far too low to prevent muscle wasting while losing fat.)
The thing I've found after doing various forms of keto (since Atkins in 1994) through all my adult stages, being in my 20s, having my kids, getting older, getting through menopause, and now at 54 y/o is that sometimes adjustments are needed to meet the current needs of your body. And the only real mistake is ditching it all and eating carbs. All of it reverses disease and improves health, then adjusting the fats, proteins, and carbs to what you personally need at the time will result in weight loss on top of it. As you get older, and as hormones change, protein becomes more important than ever.
I don't think we're all eating enough protein. For a while I was eating higher fat and only about 50 grams of protein a day which I don't think is enough to prevent muscle wasting.
When Intermittent fasting with keto diet there's less worry about muscle wasting, according to Dr Berg. He's done a video on it
There are other studies that show also when you’re eating the protein it does something with insulin that tells your cells to consume is the process of triggering your cells to open and absorb nutrients. And what your body does is it raises your glucose automatically but it does it because it needs it which won’t affect ketosis. Your body will consume protein if you don’t eat enough it will take it out of your own muscles. And within reason if you increase your protein to more than you need it will Rays your glucose but it is also simultaneously triggering the process where your body consumes that glucose your cells all open up and are eating it along with the proteins and the fat so you’re still burning fat and because your body is consuming that at the same time. The reason it does this is because if you just eat a bunch of proteins without the carbs it can make your blood sugar too low. So the insulin in your body‘s processes are triggered to start eating or have those cells open up and absorb a lot more glucose in the fat and the proteins regenerating your cells but even though your glucose is rising a bit your body is doing that because it’s also consuming your glucose at a fast rate and it does that to keep your blood sugar from dropping which would make you pass out or even die. So as far as affecting ketosis we’re getting weight it’s not as bad as it appears by the numbers because even though those numbers are high your body is consuming more glucose at that time and it’s producing it because it needs it and that way your blood sugar doesn’t drop and your body doesn’t have to consume what it needs out of your own muscle tissue but you’re still burning fat and you’re still producing ketones. It doesn’t mean you can just triple your meat load but if you’re carefully measuring and doing 4 ounces of meat twice a day and you jump up to five or 6 ounces of meat twice a day your body adapts and it won’t knock you out of ketosis and even though the numbers up on the glucose your body is not consuming much more glucose and it’s doing that on purpose but it’s not a bad thing it’s not as if we were eating fruit and raising it. The bad thing to do is to have sugars with the meat so if you’re eating a really dirty keto and only counting carbs and having it with potato chips or fries or peas or corn then you’re going to gain weight but if you’re still doing the cruciferous vegetables the kale artichokes in the good stuff you’re fine and you can increase your protein and your body can actually use it, especially if you’re physically active. This is why bodybuilders and people who are athletes and very physical can eat a lot of protein and stay in ketosis because even though their glucose is going up there using a ton of it and it does that automatically to prevent your blood sugar from dropping and making you sick so it’s not fattening and it doesn’t knock you out of ketosis even though those numbers seem higher because the excess protein is triggering your body to consume not just the extra protein but also the extra glucose that comes from it. That’s what the scientists are saying anyway. I don’t know but I think what you guys said about your body telling you when to stop is correct. I was always hungry no matter what diet I was on I was starving whole time and I started keto and got really sick so I quit and started studying your videos and a ton of other peoples come up some you’ve mentioned, Dr. Berg Dr. Barry and some others and I also try to find Dr some other countries that talk about these things as well and I’m doing a very strict clean version of keto for at least the first two or three months before I start compromising a little, I probably put about 200 hours into studying these things and this time I’m in my fourth week and I’ve lost about 35 pounds and I’ve just stopped eating for pleasure or entertainment I’m just eating pretty much exactly what my body needs and like you said it tells you for the first time my body signals are correct if I’m not getting enough salt I crave it when I’ve had enough I don’t like it as much I’ll be eating and it will just click inside my head and my body will say stop eating now, I’m fasting 18 hours a day and I don’t get hungry and I days where I’ve gone over that I’ve been working my body tells me when I need to eat and it’s very quick I’ll be fine and then all of a sudden it says he go eat something and I start getting really hungry and then I eat and it’s gone and on days where I’m working a lot physically early in the day sometimes I just have to stop and eat some thing and I had breakfast back in again but I think once you’re doing this and getting rid of all the garbage inflammatories it’s like you guys said your body just tells you what to eat. I was eating about 8 ounces of meat a day but my body was still craving it so instead of 4 ounces per meal I went up to 5 ounces per meal and now I’m satisfied. That’s why I started Really studying hard because I believe that your body will tell you what you need but I was thinking that was more protein than I needed and some days I go up to 12 ounces a day which should be 50% more than I need but my body was asking for it what I’m finding is your body adapts and it only produces that glucose when you need it and the reason you get that rise is because that pro Tien it’s triggering the insulin and other processes that tell your cells to activate the feed. It does that to consume that extra protein but it gives you that glucose bump because your body is also at that time actively eating not just the protein but the glucose. So if your body didn’t bump that up your blood sugar would drop and you would pass out or die. They’re saying that you consumeEven twice as much protein in your body will adapt in that way and if you’re physically active and working out a lot or having a very physical day you can add in breakfast if you don’t eat breakfast or you can add in a couple extra eggs and another piece of bacon or extra meat Cover and it will spike your glucose but it will spike it because you need it in that spike, because that glucose is being eaten and processed by your body is a good thing and it won’t knock you out of ketosis. So according to this newer research we can really consume more meat than traditionally thought because that glucose only spikes when your body needs it because you’re consuming it that spike is it going to knock you out of ketosis. Now if you eat excessive amounts then you’ll start storing fat and it’s fattening but from what they’re saying an increase of 50% the meat you eat in a day isn’t going to make a real difference and if you’re physically active even doubling it will be fine and not knock you out of ketosis and impact is going to feed your body as it needs to and the only reason your glucose is spiking is because it needs it because your cells are now consuming more to adapt to the increase in proteins but they’re also consuming more glucose which is why your body produces more but it’s being used so it won’t knock you out of ketosis and it’s not gonna make you gain weight within reason. So you don’t wanna have a 20 ounce steak for dinner but if you kick it up from 4 ounces to 8 ounces you’ll be fine and if you’re athletic and exercising you can easily add that from 4 to 8 ounces per meal and if you’re some sort of bodybuilder or marathon runner you could increase it even more. Other things that affect that and do this are stress. If you’re really stressed out your body needs more and will consume more and adding protein is great then. If you’re really stressed out about something throw in an extra egg or a little extra meat and it will be a good thing because otherwise your buddies gonna have to attack your muscles to get what it needs kind of like it will with potassium and magnesium if your electrolytes aren’t balanced and that’s what the glucose spike is is to keep your blood sugars regulated when your body is consuming a lot more, or when your cells are opened and absorbing and eating more with the protein. So I wouldn’t go all Atkins and just start eating tons of meat but if you’re not eating excessive amounts of carbs you can add 50 percent more protein and your body will adapt so if you’re still feeling hungry eat more meat when your body tells you to just don’t add sugar with it and that glucose your body produces it’s only a number spike you need that extra glucose because that’s part of your body‘s natural process utilizing that protein, And it’s spiking because it’s requiring more glucose so it’s not bad
This is very good information! Thank you!
Thanks for doing this video. I just started doing the P:E Diet with HIIT. Great timing!!!
Fascinating video. Thanks. With all the heavy cream (double cream) I'm having in my coffee - I'm not losing weight! lol I think I'll have to change to single cream instead.
please do more testing on protein.thanks for your help
Great info
Meh. This feels like an outreach to carnivore diet people to increase subscriptions. Here's what a doctor told my wife: "All low carb diets work. Every single one of them. Do whichever one keeps you on it long enough to make the impact you want."
great job,love when u guys do these tests
Great video and great discussion! I’ve been pondering this for awhile now and overall I feel that more protein than fat will help me lose weight quicker. More Carnivore>Keto diet/way of eating.
Thomas DeLauer did and experiment where he did basically the same. He ate higher protein, lower fat a couple of times a week, i think he said something like on a tuesday and on a thursday, and he did this for a couple of weeks. at the end he found he gained like 2-4% of muscle mass and loss 2-3% of fat.. don't quote me on the numbers. Anyway, i thought that was very interesting.
Thank you for the video. The highest respect for Dr. Ted Naiman!
Usually the concern (and controversy) with eating too much protein is that you will be kicked out of ketosis. I have been experimenting with at least a 2 month carnivore experiment (currently on week 6). My two meals a day includes a combination of either steak, eggs, chicken wing, ground beef and a loaded bulletproof coffee. I know I am over my normal protein levels for what is recommended for keto but I have lost another 7 lbs from when I started. The scale started moving again after over a year and a half of being stalled. For the first time since I started keto over 2 years ago, I feel deep in ketosis experiencing all the side effects of high ketone levels. I am not eating far fewer calories either. So if I'm not in ketosis or protein is kicking me out, it doesn't make a difference for fat burning if it is protein and not carbs that kick you out.
"We're all eating enough protein." You mean despite the many people only feeling better by upping their protein?