Proteins
Proteins are one of the three main macronutrients, along with fats and carbohydrates, and play a crucial role in every aspect of the body’s functioning. They are made up of amino acids, which are necessary for building and repairing tissues, including muscles, bones, skin, and hair. Proteins are involved in the production of enzymes, hormones, and other substances essential for health.
Key functions of proteins:
- Structural material: Proteins are necessary for tissue growth and repair.
- Enzymatic function: Proteins participate in metabolic reactions as enzymes.
- Hormonal regulation: Some hormones, such as insulin, are proteins.
- Transport and storage: Proteins transport substances in the bloodstream and store certain nutrients.
Proteins and the Ketogenic Diet
In the context of the ketogenic diet, proteins hold a special place. The ketogenic diet requires reducing carbohydrate intake and increasing the consumption of fats, while moderate protein intake remains important.
When choosing protein sources for the ketogenic diet, it is essential to consider their overall carbohydrate content to maintain ketosis.
Preference is given to the following protein sources:
- Meat: beef, pork, lamb, game.
- Poultry: chicken, turkey, duck.
- Fish and seafood: salmon, cod, sardines, shrimp.
- Eggs: an ideal protein source with a complete amino acid profile.
- High-fat dairy products: cheese, butter, heavy cream.
It is important to note that on the ketogenic diet, monitoring protein intake is crucial, as an excess of protein can be converted into glucose through gluconeogenesis, potentially leading the body out of ketosis.
Macronutrient Balance
To maintain ketosis, it is recommended to maintain the following macronutrient ratio: approximately 70-75% of calories from fats, 20-25% from proteins, and 5-10% from carbohydrates. This ratio may vary depending on individual metabolic characteristics and weight loss or muscle-building goals.
Ensuring adequate protein intake is important to prevent muscle loss, especially when a person is in a calorie deficit. Proteins also contribute to a feeling of fullness, which can help control appetite and reduce overall calorie intake.
Nutrients