There is no escaping it, people are moving away from the idea protein is not important on the ketogenic diet. The fact is that prioritising protein on your keto diet, can be a fast and easy way to lose weight. I have been saying this for years! Prioritise Protein. You can choose to burn the fat on your body or the fat on your plate by reducing the amount of fat you eat but you must also take care to eat enough protein.
Knowing what are the best high protein foods for keto weight loss can mean the difference between feeling hungry and feeling full for hours.
Other well known keto advocates like Diet Doctor are changing their advice. They are now recommending people to pack in more high protein foods and eat less fat to lose weight. That doesn’t mean HIGH PROTEIN, it means that you should carefully track your macros to make sure that you are hitting your protein goal every day. I am going to tell you what are the best high protein foods for weight loss so you too can see results quickly.
How much protein is too much protein?
“If you eat too much protein, it will turn to sugar and spike your glucose”. I am sure you have heard this and yes, it is true. However with everything else do with nutrition, context is key. I do not recommend high protein as you might think of it, I recommend more than the recommended daily allowance. This is because the recommended daily allowance is the minimum needed to stop the symptoms of low protein. Read that again. The RDA is the smallest amount you need to take in to make sure you don’t show symptoms of low protein. That is madness. We should be eating enough for strong bones, healthy muscles, fast healing and all of the wonderful things that protein does for the human body.
Take a look for yourself on the chart above and see how much more protein you should be eating to thrive not just survive. So when I talk about protein priority, I do not mean high protein. Making sure you are eating enough protein will have huge benefits to appetite.
The Protein Leverage Hypothosis is the theory that we all need a certain amount of protein per day. If we don’t eat enough good quality protein, our bodies will compel us to eat more through hunger and cravings, until we eat enough protein.
If you think about a food like product such as crisps you can see how that would work. A 32.5g bag of Walkers Ready Salted crisps has 2g of protein. That is plant protein too, which is not very bioavailable. Compare that to the amount of carbs at 16.7g per 100g. To have a 30g portion of protein from these crisps, you would need to eat 15 bags. So in trying to get protein, you would also have 250.5g of carbs. Not to mention the seed oils and the 2565 calories.
A chicken breast is 25g of protein per 100g of meat. A large chicken breast will give you almost a third of your daily protein goal.
Teaching protein priority, adequate fat and low carb for weight loss
In my Bootcamp program Protein Priority Diet© Keto Bootcamp we prioritise protein, as the magic macro for weight loss. I learned the importance of protein very early on in my own weight loss journey. By adding just enough fat to be full, I was able to lose weight faster. If you go back to my older “how to” videos you will see that I always advocated for high protein foods, moderate added fat and low carb. It’s the best way to lose weight in my opinion. I never used MCT oil, added butter or coconut oil to coffee every day or used fat bombs. I wanted to use body fat!
Dialing the fat back and eating more protein sounds simple enough. However, when you have been eating a high fat keto diet for a long time, it can take practice to get the ratio right. You should be eating 1g of protein per kg of ideal body weight. For me that is 75g of protein a day. It sounds like a lot but when you consider that even dairy, and to a lesser extent vegetables, have some protein, it’s easier to see where it adds up from
What are the best high protein foods for keto?
So what are the best high protein foods to eat then? Foods with the highest protein percentage and the lower fat content are the best high protein foods to eat for weight loss on keto. Dialling back the fat is the key to losing weight on keto. Like I have always said, you can eat the fat your body uses for calories or you can use the fat on your body. It’s a choice.
Getting more protein
To eat a protein priority keto diet, you need to choose the best high protein foods. Luckily most high protein foods are tasty and delicious and packed with nutrients. Considering that you also might need to eat lower fat, the best high protein foods are lean meat and fish. You can add protein everywhere from putting collagen in your coffee or putting a couple of extra egg whites in your scrambled eggs in the morning. If you are having a hard time adding protein try making a whey protein isolate (low carb AND low fat) shake at home.
The best protein foods to the worst on keto
Choose the best high protein food
You can see from the graphic, there is a sliding scale of which are the best high protein foods to what are the least high foods. Usually you trade the protein for carbs or fat. So sprouts are low in protein but higher in carbs. Butter is low in protein but very high in fat. In order to pick the best high protein foods, go for those that are low in carbs.
How I eat more protein
It can be hard to get used to switching. I didn’t notice it because I did it incrementally about 6 months into my original keto journey. In fact, when I went back over my food diaries and my old videos, I can see that I haven’t eaten conventional keto ( very high fat, moderate protein, low carb) in more than 4 years. Since then protein has been the macro I turn to for fat loss.
If you want to learn how to switch to protein for faster weight loss you can join my membership program. Head on over to Protein Priority Diet© Keto Bootcamp. Come and join the hundreds of people already losing weight consistently without hunger. It’s the new weight loss revolution!