controlling protein intake on a keto diet
Hello Dr Rosedale,
First of all, thank you for the content you are providing for us and for the free lectures we were able to watch on youtube that brought a lot of great nutrition information.
I am following a ketogenic diet with great success for some time, but since I learned about you and IGF-1 and mTOR, I am also trying to keep an eye on a my protein intake. I have 73 kg, around 15% body fat, highly active (4-5 days at gym with ˜30 mins weight lifting and ˜45 mins of cardio), and based on your recommendation I would need around 70g protein per day.
I weight my food on a scale and keep track of the macros I eat daily. I usually average 160g-170g fat, 100g protein and below 20g net carb (usually 18g). Sometimes more fat if I do not feel full with current intake.
Unfortunately, every high fat product, eggs, meats, dairy, except butter and coconut/olive oil has a great deal of protein as well. I find it very difficult to go below 100g protein a day due to carb restriction and fat intake that will directly determine protein quantity as well.
So, my question to you would be how to proper control protein on a keto diet? How to avoid excessive protein since almost all high fat products have high or moderate protein as well. Feeding on butter is not a great option. :)
Thank you
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1 Posted by Laddu on 22 Feb, 2017 12:07 PM
In addition, I am also on IF, with something like 16/8 or 15/9 intervals, depending on my work schedule. Glucose level fasted is usually at 3.9mmol/L.
Support Staff 2 Posted by Ken on 22 Feb, 2017 11:33 PM
Laddu I personally avoid excessive protein (40-55g a day) by limiting it. I am 67 years old and very active, medium build, 5' 10" in height, weight runs in the 150s, pound wise.
My BG runs 50's to around 80 at times. My fat intake is 95 percent coconut oil, 2 percent olive oil, maybe 3 percent fat that is present in the protein, (salmon) .
When I do eat carbs it is usually baby spinach or a little broccoli. I avoid non-fiber carbs. I may have 50g of fiber or less (just guessing), in any given month.
My protein is 99% (salmon) the rest is chicken, very rarely eat beef any more.
Ken/ Rosedale Team
My Journey - Rosedale Diet and More of my journey
3 Posted by Laddu on 23 Feb, 2017 07:31 AM
Hi Ken, thank you for replying. Can you elaborate on how you would use 95% as fat from coconut oil? I guess eating coconut oil with a spoon is not ideal or even desirable.
Since I take my fats from meats and eggs, cocked with butter and coconut oil, I have a different approach than yours, and I am truly interested in a typical eating day that you have.
Support Staff 4 Posted by Ken on 23 Feb, 2017 08:37 PM
Hi Laddu,
Be glad to share my approach.
I usually have 3 meals a day - some times I skip a meal, mainly when I am out hiking - but I take a small bottle of coconut oil in my back-pack.
All three meals are basically the same ingredients, I am not into having to have a vast variety in my meals. When I first began Dr. Rosedale's Diet I tried different things to eat but I have given that up.
approximately 12 to 16 grams of protein from canned (wild caught) salmon
add approximately 4 teaspoons of coconut oil to salmon and mix in a little hot sauce or mustard to add a little extra flavor.
I do eat coconut oil by itself, nothing added, when I need extra calories ( however, I do not count calories) - I have tried olive oil, by itself, but it is a tad too bitter.
Some times I do have a small salad (raw spinach or broccoli)
I do realize that my approach is strange, (to many), but it works for me - I try to keep in mind that, I eat so I can live and not live to eat.
Ken/
5 Posted by Rebekah on 17 Nov, 2017 02:22 AM
Hello
I did keto for about a year, stopped for a month and gained 15 healthy lbs (after losing too much). I started again and have insane cystic acne. I am a 25 yr old female. 103 lbs, 5'4. 84% LBM. I'm currently at about 35g protein, under 15 net carbs, and the rest fat. Around 1200 cals per day. I'm experiencing major hormone issues... cold all the time, urinating frequently and through the night, acne getting worse by the day and painful. Sore joints and muscles. Anxious, poor energy, stressed. Too much protein?? Any advice would be so much appreciated.
I stick to avocado, chia seed, hemp seeds, coconut oil, organic eggs, grass fed organ meat and beef, cultured butter, olive oil and apple cider vinegar, stevia, spinach, parsley and cilantro, broccoli rabe, cucumber, celery. Used to eat tahini. I'm scared to eat! I don't know how to correct this debilitating imbalance. My ketones are high according to urine strips - dark purple. Blood sugars range from 56-84.
6 Posted by Kim Williamson on 26 Nov, 2017 11:57 PM
Dear Ken,
I just read you reply about your daily diet. It seems beyond limited. Do you literally only eat canned salmon and coconut oil and occasional broccoli and spinach?
Where is Dr. Rosedale now? Will he be adding to or updating his diet recommendations?
Thank you,
Kim Williamson
former patient
Support Staff 7 Posted by Ken on 27 Nov, 2017 12:12 AM
Hi Kim, I do not see my way of eating as being limited -- I eat what I like, I do not eat so much broccoli as I have in the past,(too expensive). Spinach, Olives, canned salmon, and coconut oil keeps me going these days.
Dr. Rosedale is still busy doing all that he can to get the word out that there is an opportunity to have better health. I do not know all that will be in his new material that he is working on but this protein information is a taste.
Ken/ Rosedale Team
8 Posted by Rebekah on 27 Nov, 2017 12:31 AM
Dear Ken,
I would be honored and so appreciative if you'd get back to me ASAP.
I've already posted but you have moved on to answer others. Please help as I am now dealing with INSANE hormonal cystic acne that is worsening x3 within 1 weekend. Which fats would you recommend for women's hormonal balance?
The following is what I've already asked, but changed and edited to current state.
I did keto for about a year, stopped for a month and gained 15 healthy lbs (after losing too much). I started again and have insane cystic acne. I am a 25 yr old female. 102 lbs, 5'4. 83% LBM. I'm currently at about 35-40g protein, under 15 net carbs, and the rest fat. Around 1100-1200 cals per day. I'm experiencing major hormone issues... cold all the time, urinating frequently and through the night, acne getting worse by the day and painful, hard lumps in stomach. Sore joints and muscles. Anxious, poor energy, stressed. Everyone else on the internet seems to suggest more protein is needed and I have been called out elsewhere sharing my low intake- though few still agree. Too much protein for me? Any advice or tips would be so much appreciated. The cystic acne I need to address- it is so bad I will surely have scarring at this point.
I stick to avocado, chia seed, hemp seeds, coconut oil, organic eggs, grass fed organ meat and beef, ghee, cultured butter (not eating to see if reacring, though only seeing worse signs- opinion?) olive oil (less lately, doc said omega 9 no good and EVOO tends to be oxidized?? Opinion?) and apple cider vinegar, stevia, spinach, parsley and cilantro, broccoli rabe, alfalfa sprouts, cucumber, celery. Used to eat tahini. I'm scared to eat! I don't know how to correct this debilitating imbalance. My ketones are high (or am I just urinating them all out?) according to urine strips - dark purple. Blood sugars have gone up to range from 68-90.
Support Staff 9 Posted by Ken on 27 Nov, 2017 03:38 AM
I am sorry Rebekah, my lack of understanding for the hormone issues as you have mentioned is more than I can comment on. I really do wish that I could be of help.
Ken/ Rosedale Team
10 Posted by Rebekah Farmer on 27 Nov, 2017 12:19 PM
Wouls you mind please touching on the other topics such as protein and
sources of protein?
Support Staff 11 Posted by Ken on 28 Nov, 2017 07:40 AM
Hi Rebekah --
Support Staff, including Dr. Rosedale, can not make a diagnosis of what is actually talking place. Dr. Rosedale would need to exam you personally however, he closed his private practice years ago and no longer sees nor consults patients.
I personally do not know of anyone that follows Dr. Rosedale's Diet recommendations that have problems such as you mention. I suggest that you get Dr. Rosedale's Book and recommend that you give his diet a try.
Ken/ Rosedale Team
12 Posted by Vanessa on 23 Sep, 2018 11:49 PM
Hi there
You mentioned you eat as low as 40 g protein
according to model (ideal body weight divided by 2.2 - 10%
This means your ideal body weight is 100 lbs?
I'm 95 lbs and wish only to maintain muscle and weight.
is 30 grams of protein too little over a long period of time, as long as I am eating adequate fat?
Thanks