Keto Means
Keto Means
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Healthy Low-Protein Foods to Include Fruits: Apples, bananas, pears, peaches, berries, grapefruit, etc. Vegetables: Tomatoes, asparagus, peppers, broccoli, leafy greens, etc. Grains: Rice, oats, bread, pasta, barley, etc. Healthy fats: Includes avocados, olive oil and coconut oil.
A weight-loss plateau is when your weight stops changing. Being stuck at a weight-loss plateau eventually happens to everyone who tries to lose...
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Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs....
Read More »A low-protein diet is often recommended to help treat certain health conditions. Impaired liver function, kidney disease or disorders that interfere with protein metabolism are some of the most common conditions that may require a low-protein diet. In recent years, some research has also found that low-protein diets may extend longevity and offer protection from chronic disease. This article looks at the pros and cons of a low-protein diet and whether you should start reducing your protein intake. What Is a Low-Protein Diet? Share on Pinterest A low-protein diet requires you to restrict the amount of protein you consume, typically so that it constitutes 4–8% of your daily calories. This translates to somewhere between 20–50 grams of protein per day, depending on how many calories you consume. For comparison, the average person is generally recommended to get at least 10–15% of their daily calories from protein. This amount may increase for athletes, older adults and those with certain health problems ( 1 ). Protein is vital to health, but reducing protein intake can be therapeutic for people with specific conditions. In particular, low-protein diets may benefit those with decreased kidney or liver function. They may also be necessary for those with disorders that affect protein metabolism, such as homocystinuria and phenylketonuria. However, going on a low-protein diet requires careful planning to prevent health issues and nutritional deficiencies. Additionally, there are other risks and potential drawbacks you should consider before beginning a low-protein diet. Summary A low-protein diet generally reduces protein intake to make up around 4–8% of your daily calories. It may be beneficial for those with certain health conditions, but there are also some risks to consider. Health Benefits of a Low-Protein Diet The benefits of a low-protein diet mostly apply to people with specific health conditions or diseases, rather than those who are generally healthy. Excess protein is typically broken down by the liver, producing a waste product called urea, which is excreted by the kidneys ( 2 ). Decreasing protein intake can ease the workload of the liver and kidneys, which can be beneficial for people with liver disease or impaired kidney function. This helps improve protein metabolism and prevents a buildup of urea in the bloodstream. Having high levels of urea in the blood causes symptoms like fatigue, loss of appetite, weight loss and changes in mental status ( 3 ). It may also be associated with a higher risk of type 2 diabetes and death in those with heart failure ( 4 , 5 , 6 ). Reducing protein intake is also necessary for those with genetic disorders that affect protein metabolism, such as homocystinuria and phenylketonuria. These disorders impair the breakdown of specific amino acids, so reducing protein intake can help minimize symptoms ( 7 , 8 ). Some research has also found that low-protein diets may be associated with several health benefits for the general population. According to one review, restricted protein intake in middle-aged adults was associated with increased life expectancy and reduced risks of chronic conditions like cancer, heart disease and diabetes ( 9 ). However, more studies are still needed to evaluate the potential long-term benefits of protein restriction in healthy adults. Summary Reducing protein intake can be beneficial for those with conditions like liver and kidney disease, phenylketonuria and homocystinuria. One review also reported that it may increase longevity and reduce the risk of chronic disease. Potential Side Effects Protein is an essential nutrient crucial to growth and development. Your body uses it to form the foundation of your muscles, skin and bones, produce important enzymes and hormones, and build and repair tissues ( 10 ). Studies show that a protein deficiency can have detrimental effects on health, including impaired immune function, muscle loss and decreased growth in children ( 11 , 12 , 13 ). Other possible symptoms of a protein deficiency include swelling, anemia, fatty liver disease, hair loss and reduced bone density ( 10 , 14 , 15 ). Besides the possible health risks involved, decreasing your protein intake can be very challenging. Not only does following a low-protein diet take a bit of creativity, it also requires careful planning to ensure you meet your other nutritional needs. This is because high-protein foods supply a good number of calories and key micronutrients. For example, beef is rich in B vitamins, iron and zinc, while beans are a good source of magnesium, phosphorus and potassium (16, 17). When following a low-protein diet, it’s important to ensure you’re getting these nutrients from other sources to prevent nutrient deficiencies. However, because of its potential dangers and health risks, a low-protein diet is not advisable unless you have an underlying health condition and are under direct medical supervision. Summary Protein deficiency can cause impaired immune function, muscle loss and decreased growth. It can also be challenging to reduce protein intake and requires careful planning to meet your nutritional needs.
Do you drain the ground beef for chili? Remember, the fat is where most of the beef flavor comes from, so avoid the temptation to drain the cooked...
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Foods that will knock you out of ketosis pretty quickly are: Grains. Sugar/sugar-sweetened beverages. Too much fruit. Processed meats (they often...
Read More »Foods to Eat In most diets, meals tend to center around high-protein foods like meat or plant-based proteins. However, on a low-protein diet, your meals should be focused on the low-protein components of meals, such as grains, vegetables or fruits. You can still include meat and plant-based proteins in your diet, but you should use them as side dishes and consume them only in small amounts. You may also need to bump up your intake of healthy fats, which can provide extra calories to help you meet your daily needs. Healthy Low-Protein Foods to Include Fruits: Apples, bananas, pears, peaches, berries, grapefruit, etc. Apples, bananas, pears, peaches, berries, grapefruit, etc. Vegetables: Tomatoes, asparagus, peppers, broccoli, leafy greens, etc. Tomatoes, asparagus, peppers, broccoli, leafy greens, etc. Grains: Rice, oats, bread, pasta, barley, etc. Rice, oats, bread, pasta, barley, etc. Healthy fats: Includes avocados, olive oil and coconut oil Summary On a low-protein diet, you should consume plenty of fruits, vegetables, grains and healthy fats and minimal amounts of high-protein foods. Foods to Avoid Protein is still a necessary part of the diet, even if you’re on a low-protein diet. So don’t avoid it altogether. However, if you’re on a low-protein diet, you should consume high-protein foods like animal products and plant-based proteins in moderation. To do this, up your intake of healthy, low-protein foods like fruits and vegetables. At the same time, you may need to scale back on your protein serving sizes. For example, a serving of chicken is generally about 4 ounces (113 grams). However, on a low-protein diet, you may need to cut that amount in half and stick to a 2-ounce (57-gram) serving to keep your protein intake in check. High-Protein Foods to Limit or Avoid Meats like chicken, turkey, beef and pork
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