The ketogenic diet is a low-carb and high-fat diet that has gained immense popularity because of its tremendous potential to help with weight loss and overall improved health. While the keto diet primarily focuses on reducing carbohydrate intake, it’s really important to maintain an adequate intake of proteins to support your muscles, promote satiety and ensure that your body is getting essential nutrients. If you are trying for a health transformation through keto diet and looking for the ways to increase your protein intake without adding too many carbs in your diet, we have got you sorted with these easy yet effective strategies.
Incorporate lean protein in your diet regime
One of the easiest ways to level up your protein game on a keto diet is by incorporating lean protein sources in your diet. These foods will not only limit your carb content, but also provide a rich source of essential amino acids. Going with options like skinless poultry i.e. chicken and turkey, and lean cuts of other meat sources such as beef, pork and fish (such as salmon and tilapia), helps increase protein intake.
Eggs are another excellent source of proteins that can help you through your keto journey. Eggs are versatile and can be prepared in different ways from omelet to half boiled egg. Incorporate eggs in your diet to boost not only your protein intake but it also adds healthy fats to the diet.
Dairy and Dairy alternatives
Dairy products can make a valuable addition to your keto diet regime to increase your protein intake. For instance, Greek yogurt is a protein powerhouse and has relatively lower carbohydrate content. Opting for unsweetened versions can help keep your sugar intake in check. For those with lactose intolerance or those who prefer dairy free options, almond or coconut yogurt can serve as amazing dairy alternatives for them. These plant based yogurts have a variety of options in terms of flavours and their high protein content can rival their dairy counterparts.
Cheese is another important keto-friendly dairy product to consider during your keto journey. Harder cheeses like cheddar, mozzarella and parmesan tend to have lower carb content than others like softer and creamier cheeses.
Snack on Nuts and Seeds
Nuts and seeds are not only tasty and delightful but they are also protein dense, making them a perfect choice for you to increase your protein intake on a keto diet. Almonds, peanuts and sunflower seeds are some of the fantastic options to go with. However, be mindful with the portion sizes as they can also be calorie dense when excess amount is taken. Keep your nuts and seeds handy to munch whenever you feel a light hunger pang in your stomach.
Nut butter is another great option when it comes to increasing your protein content. A small amount of almond or peanut butter on cucumber slices or celery sticks can make a healthy and keto friendly snack. However, make sure to pick unflavoured and unsweetened versions to avoid added sugars.
Add protein supplements
Protein supplements can be very helpful for those looking to up their protein intake while on keto. They are available in a variety of forms such as protein powders, shakes and bars. Whey protein and other plant based options such as pea and hemo protein can help boost your protein intake without significantly increasing your carb intake.
Explore lean and not meat options
If you are looking to add variety to your keto diet, you should explore non meat protein sources that are low in carbs for your keto. Here are some of the options to consider:
- Tofu: It’s a plant based protein that can be used for both sweet and savory meals for your keto diet.
- Tempeh: It’s a soy-based product that is rich in protein and comes with a nutty flavor.
- Seitan: Also known as wheat gluten, it’s a protein rich meat substitute that is often used by vegetarian or vegan people.
- Quorn: It is made from mycoproteins (a type of fungi), and is also a meat substitute for its high protein content.
Therefore, scaling up your protein content on a keto diet doesn’t have to be complicated. By making these little yet useful choices, you can take your protein intake to another level. However, always consult a healthcare professional or a Registered Dietitian before making a significant change in your diet to make sure that it is suitable for your health needs and goals.