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the scary gluconeogenesis monster here to kick you out of ketosis too much protein ruining your keto lifestyle and making it so that you’re not in ketosis anymore alright it’s time to give you some facts on this entire situation it’s way too many people are walking around thinking that if they have that extra bit of protein they’re gonna get knocked clear a taquito and the fat loss is gonna come to a screeching halt doesn’t quite work that way there is some truth to it but let’s break down the facts and give you a clear clear knowledge of what’s going on in the body hey if you haven’t already make sure you hit that subscribe button there’s brand new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos in between as well also hit that little Bell so you can turn on notifications so you know whenever I go live and make sure that you check out highly calm for the latest and greatest in the apparel that I’m always wearing as well alright so gluconeogenesis essentially we have to understand what is actually happening in the body with this first gluconeogenesis is a completely natural process and it’s where your body is making glucose or blood sugar from protein or lactate it’s literally just making blood glucose from other substrates other than glucose so when you’re on a ketogenic diet it would make sense that’s because you’re not eating carbs you’re not eating glucose your body has to get it from somewhere else so it’s very very very important that we know first and foremost that the body always needs blood sugar okay when you go on a keto diet your blood sugar levels don’t go to zero okay they still stay elevated a lot of our cells still need blood glucose so gluconeogenesis is simply a process for the body to create glucose from a means other than glucose that’s all it is now this is a metabolic pathway that is occurring specifically through the liver and through the kidneys and although for the most part it stays at a constant rate it does Evan flow depending on different metabolic functions within the body and also depending on exercise but honestly for all intents and purposes it stays pretty level unless you’re doing some extreme stuff so let’s take a look at what gluconeogenesis is and where it provides energy from it provides energy from two different fashions one is lactate okay I’m not going to focus too much on lactate in this video it’s a little bit more complex and require some understanding of the Krebs cycle and some other stuff too okay but lactate is a byproduct of pyruvate and pyruvate is a product of overall exercise and ATP production so when you’re trying to produce energy because you’re working out you’re producing ATP thusly you produce pyruvate and that pyruvate goes through a cycle and ultimately ends up as lactate you ever hear of lactic acid buildup with a hard workout that’s your lactate well believe it or not lactate can go through gluconeogenesis and create glucose again yeah literally that acid that makes your quads burn when you’re doing squats that can be turned back into glucose for more energy I digress that’s a really cool topic but for another day now the other way that you produce glucose is from amino acids which are the building blocks of protein so when you consume protein your body breaks them down into amino acids these amino acids then can get turned into glucose through gluconeogenesis if need be now not all amino acids go through the gluconeogenesis cycle though leucine and lysine do not and I can save those for another video but I’ll touch on a little bit later in this video too so you have an understanding there the big thing that we really need to know is that gluconeogenesis is a metabolically expensive process what I mean by metabolically expensive is it takes 1.6 grams of amino acids to produce one gram of glucose compare that to one gram of glucose B in one gram of glucose in a normal carbohydrate fed situation so you’re looking at a situation where your body has to really work hard to produce energy from protein which is why you can see that if you were to go overboard into gluconeogenesis you could lose some muscle touch on that in a second – so the job of gluconeogenesis is again just to keep our blood sugar level there are specific cells in the body that always require blood sugar they can never run on ketones and these are red blood cells these are kidney cells and these are the testes and of course parts of the brain you see even when you’re on a keto diet your brain is only running on ketones for about 70% of itself the other 30% requires glucose ok this means that you can never be slowly running on ketones people will tell you that ketones make your brain feel like it’s on fire but the fact is there’s always a mutual energy relationship there ketones and a little bit of glucose without that glucose your brain would not function so gluconeogenesis in the absence of carbohydrates is what is keeping your body functioning so don’t hate on blood sugar all too much there so envision this when you’re first starting a keto diet okay you just started your keto diet you’re eating low carb high fat you just got rid of carbohydrates okay you haven’t quite gotten into keto yet okay you haven’t started to produce ketones just yet so what’s happening is you have muscle glycogen you have carbohydrates that are stored inside all your muscles in the body they’re always there and what happens is in the absence of carbohydrates your body starts to pull the glucose from the muscles from the glycogen stores and uses that for energy but as you start to run out of glycogen as you start to run out of those stored carbs the body starts to kind of panic goes wait a minute we need glucose but we don’t have it in the muscle anymore so it kick-starts gluconeogenesis and up regulates that process so you can still keep your glucose high but then your body goes in taketo and you start producing ketones then a whole different world occurs because now your body can use ketones and doesn’t need to rely on the glucose as much you have now officially switched your primary fuel source so here’s a study that makes some sense of this but the study found is that after five or six weeks of being on a low-carb diet essentially the body really does shift its gears over to fat and gluconeogenesis although upregulated just becomes a process to balance some things out so this study was published in the Journal of endocrinology and metabolism and it took a look at three different groups of people okay each group of people consume the same amount of calories but one group consumed 85% of their calories from carbohydrates another group consumed 44% of their calories from carbohydrates and another group only consumed 2% of their calories from carbohydrates all groups consumed 15% of their calories from protein so they were all equal when it came down to protein here’s what’s interesting at the end of the study they found the ketogenic group the group that was not consuming a lot of carbohydrates but was consuming a lot of fat and a moderate amount of protein ended up having lower levels of blood glucose than the other groups which isn’t a huge surprise because they weren’t consuming carbs but they had a 14% increase in gluconeogenesis whoa okay so what does this tell us this tells us that when you’re on a keto diet gluconeogenesis is already up regulated you’re already are utilizing gluconeogenesis at a 14% higher rate than you would be otherwise so you shouldn’t be freaking out you’re already in a higher state of gluconeogenesis and it’s not kicking you at akita you’re always in gluconeogenesis it’s just occurring even more in keto which would allow you to believe that you’re gonna be more sensitive to it but that’s not quite the case either let me explain you see when you’re in keto like I explained before glucose is no longer your main source of fuel that is now your main source of fuel so if you increase gluconeogenesis the extra glucose or carbohydrates that are created through that process aren’t going to kick you out of keto your body thinks fat is the fuel source why would it be interested in the glucose at this point in time so that extra glucose actually does some really cool things it prevents hypoglycemia okay but it also gets stored as muscle glycogen yes literally the carbohydrates that are generated from the extra protein gets stored as muscle glycogen which give you fuel for your workouts later on this is actually miraculous and a really really cool process but there’s a huge caveat huge ok pay close attention if your fats are not high enough then this causes a problem why because right now you’re eating enough fats your body knows that fat is the fuel source your keto adapted so the extra carbs that come in don’t cause an issue but the moment that your fat start to go lower your body gets confused your body’s like wait a minute where do I get my fuel you don’t have enough fat to produce ketones anymore but now all of a sudden you’re eating a lot of protein and starting gluconeogenesis so then and only then will too much protein cause the issue because your fat to protein ratio is off so fats go down now the body thinks that it can run on glucose again so whoop-dee-doo it goes ahead and it kicks into gear and it utilizes gluconeogenesis as the primary fuel source and puts fat on the back burner consequently kicking you out of keto and disrupting your fat-burning state that’s where the problem occurs not from too much protein too much protein in the absence of the adequate amount of fats now the big overarching piece here that we have to understand is it’s a hormonal thing more than anything it comes down to insulin and it comes down to glucagon keeping our blood sugar balanced all the time you see whenever you consume protein you spike your insulin people think that you only spike your insulin when you consume carbs that’s not the case when you consume protein you spike your insulin too but insulin isn’t one cited if you spike insulin you need to have blood sugar go with it too it doesn’t just shuttle amino acids in so you spike your insulin by consuming protein and your body has no choice but to up regulate gluconeogenesis so what that ends up meaning is your body is going to kick start that process to produce glucose so that the insulin has something to shuttle in okay envision this let me explain it this way you’re on a keto diet so you have low ash levels of blood glucose but not too low and then all of a sudden you spike your insulin with some protein well that blood glucose has to get shuttled into the cells because you just spike your insulin so in an effort to make sure that your blood glucose stays at a healthy stable rate gluconeogenesis kicks in so it can shell a glucose back into the bloodstream and keep your blood sugar nice and even keel you shuttled some over into the muscles and reallocated it so your body has to produce it somehow so that’s where we run into the issue if too much protein that spikes too much insulin can cause a problem what one protein can do that well it’s the amino acid leucine and that’s why I say that branched chain amino acids containing leucine spike the insulin but if you remember from beginning this video leucine does not affect gluconeogenesis it does not get converted into a Google Nia genesis cycle this is very very complex but the point is that BCAAs as a supplement can kick you out of keto and too much protein in the absence of fat can’t kick you a taquito so this clear some things up makes it simple don’t be afraid of the protein it’s only going to get stored in the muscles but only be afraid of the protein if you’re not consuming enough fats with it try to aim for at minimum a two-to-one fat to protein ratio and it’ll help you out a lot but more importantly stop jacking up your cortisol levels worrying about the protein because honestly it’s the least of your worries go focus on a workout and focus on your family as always make sure you keeping it locked in here on my channel if you have ideas for future videos put them down in the comment section below see you soon
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Genesis: Origin or creation
Gluconeogenesis (GNG) is a metabolic pathway that allows your liver and kidneys to make glucose from non-carbohydrate sources. It’s always happening in your body, but its rate can increase or decrease depending on your metabolic state (although seems to stay relatively constant) It’s the creation of glucose from anything but carbs – this means that even when you are on a low carb diet, your body still manages to make enough glucose to survive by breaking down other compounds, which are called gluconeogenic substrates (gluconeogenic = can turn into glucose)
Lactate: Lactate or lactic acid is the major gluconeogenic substrate. It’s derived from pyruvate – the direct product of glucose or glycogen breakdown.
Glucogenic amino acids (aka protein): Amino acids can be divided into ketogenic (stimulate ketone production), glucogenic (stimulate glucose production), or both. Every single amino acid can be turned into glucose except for lysine and leucine, which are exclusively ketogenic.
Glycerol: After lactate and glutamine, glycerol is the third most used substrate. It comes from fat breakdown
Gluconeogenesis is Necessary… Your cells use gluconeogenesis to ensure you don’t die when there are no carbs in your system. Our body can’t ever drop glucose levels to zero, even on ketosis – just as too much glucose is toxic, too little can kill you. Gluconeogenesis is always happening, however, it increases significantly when your carb consumption is low.
This happens after a meal, while you sleep, during a fast, during an extended fast total glucose goes down only because glycogenolysis declines as glycogen stores run out, but GNG stays the same
*when your body runs out of glycogen, it relies completely on gluconeogenesis*
Protein, Gluconeogenesis & Ketosis:
Study – The Journal of Clinical Endocrinology & Metabolism
6 healthy males (aged 29–55 years) were studied on three separate occasions after an overnight fast. Researchers quantified gluconeogenesis and glycogenolysis after 11 days of high carbohydrate (85% carbohydrate), control (44% carbohydrate), and very low carbohydrate (2% carbohydrate) – Diets were eucaloric and provided 15% of energy as protein. Researchers found that when on a high fat diet containing 83% of calories from fat and 2% from carbs for 11 days, they had a decrease in total glucose but a 14% increase in gluconeogenesis. So, despite this increase, people on a keto a diet can still run on ketones without a problem.
*Researchers found that on keto, excess glucose made from gluconeogenesis was stored as glycogen instead of being used as fuel*
These findings prove that you can actually replenish glycogen through the GNG that happens during ketosis. This doesn’t happen during fasting or in the fat adaptation period because your body is using all the glucose from gluconeogenesis for fuel. On keto, your body already has a better fuel – ketones – so it can afford to store up excess glucose as glycogen.
Hormonal Response & Gluconeogenesis (Insulin & Glucagon)
“Excess protein is mainly oxidized and burned for energy. This results in lower ketone levels because ketosis relies on ‘fat derived’ fuels. The body will not create many ketones when there is an excess amount of non-fat derived energy.
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7) Jahoor F , et al. (n.d.). The relationship between gluconeogenic substrate supply and glucose production in humans. – PubMed – NCBI. Retrieved from 3