Just eat meat.

Created by Michael Goldstein (@bitstein)


YouTube Videos on Protein

Protein vs fat vs carbs

Protein Leverage Theory

GlucoNeoGenesis (GNG) and Glucagon

Bones Myth

Kidney Myth

Podcasts on Protein


/u/vincentninja68 Protein Thread

“The Effects Protein on Humans (Renal/Organ Health and Appetite).”

“Too much protein is bad for your organs”

TLDR; High Protein consumption doesn’t show organ damage, has high appetite reducing effect, and aids in weight loss (even with caloric surplus).

This claim came from a study in rats being fed high protein diets, so we’re already off to a shaky start. What happens when high protein is fed to humans?

14 healthy resistance trained men participated in a randomized crossover study with their standard unchanged diet or high protein diet (3g/kg/d) for 6 months to a year.

The extra protein was consumed with whey protein powder, though subjects were free to consume whatever form of protein they liked.

No harmful effects on blood lipids, kidney, or liver function could be identified. Additionally, despite increases in total calorie intake, no subjects gained fat mass.

A 2005 study study concluded that 2g per kg in body weight had no harmful effects on the body and no current evidence showed harmful effects on renal health

This 2016 study has raised the bar even higher with 3g per kg, and still no damaging effects can be found.

For perspective, I weigh an average of 160lbs (72kg), so that would be an average of 216g of protein a day.

(Body Weight in kg x Protein g = Daily Protein Goal)
(72kg x 3g =216g Protein)

That’s a pretty hefty amount of food, most people barely manage to reach 1g/kg (unfortunately).

How much protein can one consume? There doesn’t seem to be a limit to how much protein one can consume that won’t eventually be absorbed

The practical takeaway is that protein is an extremely useful macro-nutrient, noted for its incredible effects on satiety with absence of weight gain, so great in fact, that it causes self imposed caloric deficits with no hunger in 15-30% protein diets.

This high appetite reducing effect is noted over and over again in meta-analysis comparing Low Protein vs High Protein Diets

Decreasing protein intake increases the amount of calories one consumes to compensate for lack of needed protein. (i.e. protein leverage hypothesis).

The reason I compiled all of these references is because I am tired of portions of the keto community being afraid of protein.

Even the tired old “too much protein results in blood sugar spikes = fat gain” has been carefully and thoroughly explained by researcher Amy Berger. This is a massive misunderstanding of how gluconeogenesis (GNG) works, which create glucose based on metabolic need, not inherent surplus of supply (i.e. large amount of protein). Protein intake as high as 2.2g per kg does not affect ketosis..

Protein is the most useful macro-nutrient, showing no damaging effects on organs and aids in weight loss via appetite reduction. Higher protein diets should be actively encouraged in a ketogenic diet for non-Type 1 diabetic/non-epileptic subjects.