Keto Diet Mistakes: High Protein Levels May Kick You Out of Ketosis- Thomas Delauer

Keto Diet Mistakes: High Protein Levels May Kick You Out of Ketosis- Thomas Delauer

Keto Diet Mistakes: High Protein Levels May Kick You Out of Ketosis- Thomas Delauer

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people are always paying attention to carbs and fat when we’re talking about ketosis but we have to pay extra close attention to protein it’s the second most important thing that we really need to be worried about when we’re on a ketogenic diet and it all comes down to this fundamental thing that our body can do it’s called gluconeogenesis now gluconeogenesis literally means new sugar what that means is the body has an innate ability to create carbohydrates and create sugar glucose from proteins from lactate from glycerol from non sugar compounds that are in the body so the body has the ability to create carbohydrates without carbohydrates even being present you see this happens at a very unique time it happens when our glycogen stores are low now for those of you that don’t know glycogen is the stored form of carbohydrate that is inside our muscles our muscles store carbs for later use okay so when our glycogen levels are low our body when it’s deprived of carbohydrates will start trying to find a way to create carbohydrates from protein now the other time that this can happen is when your protein levels are too high if your protein intake is too high the body will take that protein and convert it into sugar because it’s easier for the body to use it that way than it is to have excess protein the other time that your body can start breaking down protein and breaking down other non sugar compounds into sugar is when you’re under extreme amounts of stress when you’re under extreme amounts of stress the body doesn’t operate the way that it normally should it’s a little bit more inefficient and it throws all the irons into the fire at once to try to be able to create energy so it’s important that I D bonk one myth really quick before I go any further into this that myth is that you do not need carbohydrates to survive okay there is some truth to that but what the truth is is that you don’t need to eat carbohydrates to survive your body will always find a way to create carbohydrates because you will always have a metabolic demand for some carbohydrates just a small amount your brain always requires 10 to 15% carbohydrates whether you get that from food whether you end up creating it from extra proteins or from your actual muscle tissue so it’s interesting but your body always creates carbohydrates now when we’re in ketosis and we have enough ketone bodies present the fat that is converted into ketones it can slow down that process of your body creating sugar from protein that’s why it’s very important that we keep those ketone bodies and that fat content very very very high okay so let’s talk about what happens with gluconeogenesis gluconeogenesis is said to be the opposite of glycolysis and before you turn off this video because I’m talking about too many crazy words let me give you a very simple breakdown glycolysis is when your body takes the stored carbohydrates that are normally in your muscles takes them out of the muscles and turns them in to energy plain and simple it’s glucose that’s stored in your muscles that gets released and turned into energy that’s glycolysis when you workout you’re pulling the carbohydrates from your muscles and you’re creating energy so gluconeogenesis is essentially the opposite its energy getting converted back in to muscle glycogen or back into sugar so in theory it should be the direct opposite right you’re basically just reversing the process the problem is that when you create energy from carbohydrates there are a couple irreversible steps and that means that you can’t just rewind the process the best way that I can explain it is think about an old cassette tape or a VHS tape okay you watch a movie and you get to the end of it you would normally just rewind the movie and start it over if you wanted to watch it again but you can’t do that in the case of gluconeogenesis because it’s irreversible steps so you actually have to fast-forward and loop all the way around and do all kinds of other hoops and barrels before you get back to the beginning again you can’t just reverse the process why am I telling you this because I’m telling you that the process of gluconeogenesis is a very inefficient process it’s not like you can just reverse that and create sugar again so the point is it requires a lot more protein to create one gram of sugar than it does to just eat one gram of sugar so let me explain this with a study there was a study that was published in the American Journal of Clinical Nutrition that took a look at ten healthy males and I want you to pay attention to this because this helps everything just said make a little bit more sense half of the male’s they had eat a high-protein low-carb high-fat diet okay it was 30% protein 0% carbohydrates and 70% fat sounds a lot like the ketogenic diet okay then the other group they had to eat a little bit more of a standard diet 12 percent protein 55 percent carbs and about 33 percent coming from your overall fat this is a little bit more like a standard American diet somewhere in there okay what they wanted to look at was the overall amount of energy expenditure after one and a half days of eating these types of diets well they found that the high-protein low-carb group ended up having a 42% increase in energy expenditure now energy expenditure doesn’t mean they created more energy energy expenditure means that their body used more energy so it means that their body was about 42% less efficient so you might be wondering well wait a minute that sounds like the ketogenic diet is bad well there’s a caveat this was only one and a half days you’re not in true ketosis for three to four so since they didn’t have the ketones to actually buffer the process and the ketones to actually protect the body from using protein as a source of fuel they proved that if you have higher amounts of protein the body is taxed more because your body tries to create sugar from the protein via gluconeogenesis so more protein stimulates the body to burn protein into sugar when carbs aren’t present the only way that you can stop protein from turning into sugar is to make sure that your fats are higher I’m gonna say that again the only way that you can stop protein from getting converted into sugar is to keep your fats higher and to keep your fat ratio higher than your protein ratio by quite a bit especially when you’re in ketosis now how does this have to do with actual ketosis when you’re in ketosis and you have high levels of ketones in the blood your body’s using those ketones instead of glucose okay but let’s say you decide to go crazy on one meal and still remain ketogenic but have like 12 ounces of steak or something you just have a lot more protein and you just so happened you’re fat concen a little bit lower well guess what your ketone bodies are gonna temporarily drop and your protein levels gonna go up which means that your body’s going to use that protein and convert it into sugar which means that you’re going to potentially kick yourself out of ketosis now I’ve done a lot of personal testing on this and what I find is that right after a workout I end up having higher levels of glucose and lower levels of ketones sometimes you’ve been out of ketosis why I’m under stress I’m stressing my body out so my body is breaking down my protein and turning it into sugar now it’s just temporary I go right back into ketosis about a half an hour later but pretty interesting now another self experiment that I’ve done is doing what I just described before when I have a higher protein lower fat meal with lunch and then I measure my ketone levels guess what lower levels of ketones sometimes even fully out of ketosis because my body has now taken all the extra protein and converted into sugar so that is why it’s so important when I say that you pay more attention to the fat and don’t worry about the protein the fat is going to buffer your body’s ability to convert that protein into sugar meaning you’re not gonna waste as much muscle and you’re not gonna kick yourself out of ketosis and feel like crud you don’t want that 42 percent loss in energy that explains why you feel so fatigued when you first go into ketosis because your body doesn’t have carbohydrates but it has to use protein to try to create carbohydrates so I hope that this helps clear some things up because gluconeogenesis is a very complex process and I’ll be the first to say that there are components of gluconeogenesis that go beyond what I even know as far as biochemistry and what happens in the body goes but this is a basic understanding of it and will help clear up a lot of things and it might help you understand that a lot of the things that are published out there surrounding ketosis are not entirely accurate because those proteins will kick you out as always keep it locked in here in my channel let me know if you have ideas for future videos surrounding the world of ketosis fascinating and general health and I will see you in the next video

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Keto Diet Mistakes: High Protein Levels May Kick You Out of Ketosis- Thomas Delauer

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Keto Diet Mistakes: High Protein Levels May Kick You Out of Ketosis- Thomas Delauer… The reason too much protein is bad for ketosis is because our bodies have a fundamental energy process called gluconeogenesis – translates to “the making of (genesis) new (neo) sugar (gluco.)” During gluconeogenesis, the liver (and occasionally the kidneys) turns non-sugar compounds like amino acids (the building blocks of protein), lactate, and glycerol into sugar that the body uses a fuel. When glycogen is low, protein intake is high, or the body is under stress, amino acids from your meals and your muscle become one of your main energy sources.

Gluconeogenesis and Your Liver:
As mentioned, the process of gluconeogenesis takes place primarily in the liver, where glucose is made from amino acids (protein), glycerol (the backbone of triglycerides, the primary fat storage molecule), and glucose metabolism intermediaries like lactate and pyruvate. Lactate is produced by a breakdown of muscle tissue and sent to the liver through the bloodstream – at night, when we haven’t eaten for several hours, the body begins to manufacture glucose using gluconeogenesis.

Study:
A study published in the American Journal of Clinical Nutrition looked at the effects of gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet.
Wanted to see whether a high-protein, carbohydrate-free diet (H diet) increases gluconeogenesis and whether this can explain the increase in EE (energy expenditure.)
10 healthy men received a high protein, low carb diet (30%, 0%, and 70% of energy from protein, carbohydrate, and fat, respectively) or a normal-protein diet (12%, 55%, and 33% of energy from protein, carb, and fat, respectively) for 1.5 days.
Endogenous glucose production (EGP) was lower in the high protein, low carb group than in the normal protein, higher carb group.
However, researchers found that there was a 42% of the increase in energy expenditure after the high protein, low carb diet, explained by the increase in gluconeogenesis – the cost of gluconeogenesis was 33% of the energy content of the produced glucose.
Concluded: With the high protein, low carb diet, the contribution of increased gluconeogenesis to increased energy expenditure (EE) was 42%. Although, other energy-requiring pathways in protein metabolism, such as protein synthesis, may contribute to the increase in EE after a high-protein diet, the results of the study showed that gluconeogenesis contributes to a major part (42%) of the increased EE.

References:
1) Gluconeogenesis. (2016, July 21). Retrieved from
2) How I Fixed The Biggest Ketosis Mistakes – Perfect Keto. (2017, January 29). Retrieved from
3) How Too Much Protein is Bad for Ketosis – Perfect Keto. (2018, January 1). Retrieved from
4) Veldhorst MA , et al. (n.d.). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. – PubMed – NCBI. Retrieved from 2

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