Living a low carb and high fat lifestyle can be a macro balancing act. One thing that you need to balance is protein intake. Remember that the low carb and high fat “diet” is not a high protein diet. It is a moderate protein diet. Too much protein can stall weight loss and negatively impact your blood sugar and triglyceride levels. This can eventually result in heart disease, strokes and diabetes.
Your body breaks down protein and converts it into glucose. When there is extra glucose, it is converted into triglycerides and stored in fat. Storing fat is exactly what we do not want to do on this low carb “diet.” We want to lose fat!
I recently hit a weight loss plateau and quickly became discouraged. I almost gave up! I knew I was sticking to under 20 net carbs per day, watching my artificial sweetener intake, etc. My weight still stayed the same. I looked at my macros and discovered that my protein intake was higher than I like. My fat intake was only around 60% of my daily calories. Once I increased my fat intake, a whoosh occurred! I lost 5 pounds! It is not only about the carbs.
Try to keep your intake of protein from 1.2 to 1.7 grams per kilogram of body weight.
0.454 kilograms = 1 pound.
In the U.S. we have to convert our weight into kilograms from pounds to figure out how much protein we should be eating a day.
Take your weight in pounds (#’s) and multiply it by 0.454. Then take that number and multiply it by 1.2 to up to 1.7. If you are more active, you will need more protein.
Ex. 210#’s X 0.454 = 95.34 kilograms
95.34kg X’s 1.2 = 114.41kg of protein/day
Check your food nutrition labels for the amount of protein per serving. You might surprise yourself like I did.
Thanks for reading,
~The Low Carb Spread~
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