Not losing weight on keto? You need more protein

Not losing weight on keto? You need more protein

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Trying to lose weight is difficult. I get it. Are you not losing weight on keto? Between exercising and following the diet, there are many things that you have to get used to. This is especially true if you have not been doing any type of exercise on a regular. For most, the mention of diet foods is enough to turn them off the idea of eating healthy. 

Not losing weight on keto? You need more protein

There are some really bland healthy meals out there and people are worried that eating this type of food is the reality of leading a healthy lifestyle. This is why I love the keto diet. For me, it’s been the only way of eating that has so many different yummy recipes that healthy does not mean bland or restricting anymore. There are many delicious meals and snacks that you can eat.

If you’re lost and not sure how to get started with the keto diet, this meal plan is for you. It’s a fool-proof guide to winning at the high-fat, low-carb lifestyle.

Not losing weight on keto?

One main ingredient you’ll need that will help you lose weight is protein. On keto, people emphasize fat a lot. But if you read this post on breaking a keto stall, you’ll see why this is not the way to go, especially when you’re on keto to lose weight.

Protein will help you shed inches and lose pounds. Therefore, beefing up your diet, any diet, with protein is the smart way to go in your quest for a healthier life and a skinnier you. 

5 Ways Protein Helps with Weightloss

Still unconvinced or have doubts? 

Below are 5 reasons why weight loss and protein are a match made in heaven:

1. You’ll Feel Full Longer & That Means Fewer Calories Consumed

One of the most important shifts your body would make while you are trying to lose weight is getting used to smaller portions without cravings or hunger pangs. In order to help yourself during this difficult transition, eat more protein.  It will help you satisfy your hunger without being unhealthy. It also curbs cravings. 


2. Curbs the Highs and Lows of Sugar and Carbs

When you eat meals and dishes filled with sugar or carbs, the sugar highs and crashes are inevitable. During lows, it can be terribly difficult to say no to an offer of ice cream because you know you’ll feel better even if it doesn’t last. 

Unlike carbs and sugar, protein does not subject your body to these swings. There is no such thing as having a protein high or protein low.  It regulates your sugar so this doesn’t happen.  

Even if you’re on keto, you want to prioritize protein over high fat, because adding dietary fat to your diet doesn’t make the most sense when your body has fat to lose. Allow your body to utilize the fat you’re carrying around instead of adding more fat to your diet. Eat more protein to keep hunger pangs at bay. This is why even on keto, I like to go carnivore for a few weeks at a time to break a stall or reset after a high carb period of time.

3. Body Takes More Energy to Burn Protein

Your body burns calories when it digests and transforms food into nutrients. Proteins are a complex type of food. They are harder for the body to process than carbohydrates or fats and because it is harder, you’ll burn more calories.

4. Tones Your Muscles

Being on a diet takes a toll not only on the fat you need to shed but also on the muscles. You lose bulk when you shed pounds. This defeats the purpose of your goal of a healthier lifestyle.

By adding more protein to your diet you’ll also be adding muscle because this nutrient helps the muscles tone.  So eating protein is the smart thing to do when you add exercise to your life.

Not losing weight on keto? You need more protein

5. Repairs Muscles

Exercise, which is important in any fitness plan, can do some damage to the muscle and can cause inflammation. Protein builds and repairs the muscles so that doesn’t happen. If you put two and two together it just makes sense that you eat more protein to help you reach your goals. 

Protein isn’t just another fad diet that will take tons of time to learn and then not be sustainable.  It works and it has powerful benefits to your health and body. Make sure to add it to your diet so you’re not working twice as hard to get your lean body.

If you’re just starting the keto diet, a food journal specifically for keto like this one can help you to stay on track. Track your meals, macros, mood, fasting times and movement daily to spot helpful and harmful patterns that help you achieve your weight loss and health goals.

5 Recommended Proteins To Eat

If you start loading your diet with protein, it will make it easier to lose and maintain weight and lead a healthier lifestyle. Poultry such as chicken and turkey is an obvious choice for protein in your diet, but what about other options?

To create change for the better in your life and in your diet take a look at the healthiest sources of protein in the list below, along with chicken of course:

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Think Dairy! Eggs, Cheese and Yogurt

Dairy food options are prime sources of good protein.  For example, a medium egg is loaded with protein at a whopping 6g of protein per serving. Eat more eggs! 

Cheese and yogurt also provide protein and are an easy way to get the protein that you need. Go with the unprocessed, full-fat versions especially on keto to help yourself feel fuller, longer.

If you start incorporating all three you’ll have yourself a power breakfast that will help fuel you through the day! 

New to the keto diet? Start here! This will help you to figure out how to stick to this diet and make it a lifestyle for you.

Protein from the Sea – Fish and Seafood

Steak is the most common thought when it comes to protein, and though I could probably eat a rib eye every day, I like the variety in my diet.

Try to incorporate more fish and seafood because these are both good sources of protein while adding other nutrients and minerals to your diet. They make tasty and flavorful meals as well. Try my Salmon Fritters and Keto Shrimp and Grits in your next keto meal plan.

Who says healthy has to be bland?

Not losing weight on keto? You need more protein

Honorable mention – Canned Tuna

Many people are discouraged from eating healthy because of the effort it requires. Being healthy is going to take time and commitment but it doesn’t have to be hard.  Finding shortcuts to help you along the way is essential and canned tuna is one that will save you time. 

In fact, when it comes to protein-rich diets, canned tuna is truly a lifesaver. Plus it is pretty inexpensive to buy. So being strapped for cash or time should not be an excuse to stop your fitness goals. Try these amazing Keto Tuna Melts for a delicious high-protein breakfast.

Pork is a Healthy Protein

Pork is a great mix of protein and healthy fat, an amazing meat kind for those on the keto diet. This combination means you don’t need to add any additional dietary fat to your diet, so no need to add extra cheese or cream to meet a fat macro.

There are many ways to cook pork so that it is delicious and flavorful for your entire family. Try my Grilled Pork Chops or BBQ Pork Sliders.

Beans, Lentils and Nuts Are Good Options

Protein is often associated with meat but those are not the only sources of this nutrient. You could easily add nuts, beans, and lentils to your diet.  In fact, they are a good source and you’ll start considering them your best protein friend. 

Be sure to check the carb count of your beans and lentils per serving if you’re following a ketogenic lifestyle. Also, you want to be careful about your serving of nuts as again this can add up in fat content quickly.

Looking for a more complete guide to start or stick to the keto diet? My Ketogenic Diet 101 eBook is a complete, all-in-one resource for the ketogenic diet. This book includes all the need-to-know info about the keto diet, how it affects lifestyle diseases like diabetes, obesity, and high blood pressure plus over 45 recipes, checklists, and grocery lists to get you started. Want the 5-day meal plan for free? Get it below when you enter your details.

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