I’m scheduled to be interviewed on a podcast tomorrow to discuss the keto diet. If you know me well you know that I yo-yo in an out of keto week-to-week. The ketogenic diet is relatively easy so the fact that I yo-yo is because I like my cheat meals/days.
So, let’s take a look at the current research and myths around the keto diet. First off, if you are one of those people that are anxious about trying keto because of the keto flu don’t be. You can easily avoid the keto flu and to learn more about that click here.
One of the major criticisms of the keto diet is that people tend to eat too much protein.
For mildly active adults you should intake 80% of your weight in protein. So I weigh 220 lbs which means I need to eat 176 grams of protein daily.
How much food is 176g of protein?
- 1 large egg (6g) – I need to eat about 30 eggs/day
- 1 chicken breast (54g)- I need 3 1/4 chicken breasts per day
- 1 cup of peanuts (38g)- 4.6 cups of peanuts
This seems like a lot of protein and to be honest I can only eat so much chicken or red meat. So I do the sensible thing and consume protein powders. To read about different types of protein powders click here.
Can too much protein be harmful?
The short answer is yes. As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay. Among the conditions linked by association to high protein diets are:
- High cholesterol and a higher risk of cardiovascular disease
- Increased cancer risk
- Kidney disease and kidney stones
- Weight gain (yes, this seems odd)
- Constipation or diarrhea
These are associations not causation. There’s a huge difference.