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Episode 8: 30 Grams or More Protein
February 25, 2020
EPISODE TIP
Great examples of protein for protein synthesis are beef, chicken, fish, pork, eggs, egg whites, Greek yogurt, and whey protein (when sourced from cow's milk).
On today's podcast
- A look back on the week: Getting back on track: carnivore diet
- Product Review: Catalina Crunch Cereal
- Questions: Why do I recommend 30 grams or more protein per meal?
A look back on the week
My week has been great! I took the week to refocus on my diet and get myself back on track. Although I was eating the right kind of foods, I was eating a little too much and overdoing it a little. When I feel like I need to reset my diet, I like to follow a carnivore diet which basically means consuming only animals and animal products such as meat, cheese, fish, pork, eggs and cheese. I stayed away from vegetables and processed foods for the week too. I find that this type of eating keeps me satisfied and full. It also requires meal prepping and preparing which simplified my meals and helped get my diet back in line.
Product Review: Catalina Crunch Cereal
Many people think that cereal is completely off limits when following the Keto diet. However, Catalina Crunch Cereal is actually keto approved and low carb. This cereal is made from the protein that comes from peas, is high in fiber, and contains natural flavors that sweeten the cereal. It contains no flour or sugars! It comes in several flavors including Dark Chocolate, Cinnamon Toast and Maple Waffle. The nutrition is keto friendly with the net carbs at 5 grams per 1/2 cup serving, 4 grams fat and 8 grams of protein. The taste, texture and flavor is very good. It is a little expensive, but I think the price is well worth it.
In place of milk, I like to mix 2-3 tablespoons of heavy cream with some water and it tastes just like milk. Unsweetened almond milk is another great milk alternative. Both contain zero carbohydrates and are great options.
Why I Recommend 30 Grams of Protein at Every Meal
I highly recommend and teach my patients to consume 30 grams of protein at each meal. The human body has 2 components; lean mass and fat mass. The lean mass is made up of proteins and wears down over time. This lean mass needs to be repaired through a process called protein synthesis, which is basically the removal of old proteins that are then replaced with new protein. In order for this to happen, it's important to consume the correct amount and type of protein. The amino acid, leucine is imperative to trigger protein synthesis and you can reliably get this amino acid through animal sources or even whey protein. Triggering protein synthesis in turn burns a large amount of calories and raises your metabolic rate by 30-40% for up to 4 hours. It's actually similar to getting on a treadmill for 30 minutes. Wow!
Great examples of protein for protein synthesis are beef, chicken, fish, pork, eggs, egg whites, Greek yogurt, and whey protein (when sourced from cow's milk).
When measuring a piece of protein, the amount that covers the palm of your hand is usually about 30 grams of protein. Pay attention to serving sizes on labels when measuring items such as Greek yogurt or egg whites for the correct amount of protein.
Remember, your body needs 2.5 grams of leucine for protein synthesis to happen.
A look back on the week: Work, Concert and Dining Out, Product Review: Alexia Cauliflower Risotto, Questions: Carb Cravings, Why You Get Them & How To Stop Them
In theory, if you follow a well-balanced, varied diet eating the keto way, you should be able to get all the vitamins and nutrients your body needs from your food. In reality, with hectic schedules, social and family commitments, and society's fast-paced lifestyles, you may not be able to get everything you need from the food you eat simply due to lack of time to shop and prepare the right foods. We are going to take a look at a comprehensive list of supplements that people who follow the keto lifestyle may find helpful to balance their diet to ensure they are getting all the nutrients their bodies need to stay healthy and strong. We will break down each supplement and discuss what benefits there are to taking them regularly and what they do for the body. Please take note that although we are listing 13 different supplements, not everyone needs all of them. It is not necessary to run out and stock up on a dozen different supplements. You may only need one or two. We suggest you evaluate the list and determine which ones address health concerns you have for yourself and which ones may help with physical issues you are currently experiencing.
We are going to look at the top 10 mistakes that people make when they are attempting to lose weight on the Keto diet.
Both the Keto Diet and Atkins Diet focus on reducing carbs and changing the way you eat so that your body will start to burn off all of the excess fat it has stored in your body. Curious to learn more about the Keto Diet and Atkins Diet? Read on as we take a deeper look at each.
It is very possible to follow a keto diet if you are a vegetarian and here's how you do it.
Peanut butter is a food that many keto followers want to know whether or not it is keto-approved. This post will answer all of your questions.
The keto diet is a very popular lifestyle that is well-known for helping followers lose weight and maintain a healthy lifestyle. It has also gained a reputation for its very strict dietary requirements. This leaves many concerned that they will no longer be able to indulge their sweet tooth or enjoy a treat from time-to-time. This is not the case. You've probably seen or even had fat bombs, yet many people may not really understand what they are. However, for those on the keto diet, they are an excellent way to maintain your lifestyle while treating yourself at the same time! This is your guide to fat bombs, the keto diet, and common pitfalls to avoid!
Having the correct ingredients on hand to cook any delicious Keto meal is essential for staying with and enjoying your Keto diet. The following are low-carb essentials to keep in your pantry.
There is a common misconception that adopting the keto diet means giving up your favorite activities that involve junk foods. This is your ultimate guide to enjoying keto-friendly snacks at the movies!
