Cracking the Code: Protein Requirements for an Optimal Balanced Diet

If you give your body enough carbohydrates then it can operate first off the carbs. Regardless of how much additional fat you’re adding. Your body will naturally try to tap into carbohydrates first. But carbohydrates aren’t the most efficient energy source your body can use – fats are.

There is really no idea’ ratio of Carbohydrates – Fat and Protein but you should follow a basic rule, that can be adapted to your own needs. I really wish that people would stop looking for the ideal ratio, it’s like trying to find the best diet. I’d like to see people focusing more on finding the ideal diet that works for themselves.

How Much Protein for an average daily consumption?

But if you’re starving it of carbs, you’ll enter what is known as ketosis where it starts burning fat as the first option. That’s a good state to be in and is probably optimal. At that point your fat intake does matter.

If you’re not in taking enough fat, or you don’t have any reserves around your midsection! Your body will start burning proteins at the wrong times and you’ll suffer degradation of organs and muscles: you’re basically starving and putting your body in something called catabolysis.

Shooting for grams of protein per lean mass

1) Get sufficient protein.

2) Keep a high adherence to whatever diet you choose.

Typically, aim for an average daily consumption of an absolute minimum of 0.7 grams of lean protein consumption per pound of lean mass or 1.54 grams of protein consumption per 1 kg of lean mass.

For example, if you’re a 125-pound female with 25% body fat, you should probably eat at least 65 grams of complete protein ([125 x .75] x 0.7 = 65.6 roughly) every day.

Why 0.7 grams per pound or 1.54 grams per kilo?

How Much Protein in your diet?

The research I’ve read indicates that this appears to be the sweet spot minimum for most people, even though the recommended daily allowance (RDA), for protein is 0.8 grams per 1 kg of bodyweight.

So you want to put your body in ketosis by starving it of carbohydrates but once you’re there you don’t want to starve it of fats too.

Why you lose weight on keto nutrition?

For most people this is how they lose weight on keto; because they operate on an intake calorie deficit of fat, and the operations of ketosis uses the fat that surrounds their body since it’s not intaking enough to operate. It burns those fat stored as calorie reserves, mostly visceral fat and afterwards subcutaneous abdominal fat. I’ve found claims that the juicer is about 90% efficient in removing nutrients, but it will remove virtually all of the fiber. So if I were to compare broccoli to fresh broccoli juice, like this.

1 Cup of Raw Broccoli Raw vs. Juiced:

Total Fat0.3g0.27g
Total Carbs6g3g
Dietary fiber2.4g0g

How is 1 cup of juiced broccoli, with 2 tsp of fiber added, nutritionally different than the raw broccoli?

Just looking at the nutritional labels, what makes a cup of broccoli such a beneficial thing? I can see that it’s got an impressive 135% of my daily recommended Vitamin C and about 10% of Vitamin A and B-6. And smaller amounts of Calcium, Iron and Magnesium. All of this is insignificant compared to a multi-vitamin though.

Sources of lean complete proteins

These are my recommended MINIMUM requirements and I’m directly referring to sources of lean complete proteins — so I do not generally include the small amounts of incomplete proteins found in a lot of vegetables and plants, though if you’re a plant-based eater those foods may have to understandably hold a little more relevance.

20 grams is a common number but the point of Keto is to get your body to burn fat instead of carbs as the primary source of energy, and that’s done by keeping your calorie-from-carbohydrates percentage down below 5% (preferably).

For the average dieter that does usually come to around twenty grams max carbs per day to reach that percentage, but it’s important that you find your own 5% with your own calorie intake.

Burning fat is more efficient than burning carbohydrates or protein

You want efficiency. You can fall out of ketosis if your body starts burning protein as its primary fuel source and you don’t want that to happen.

All macronutrients namely carbohydrates, protein and fats have calories.

  1. Carbohydrates are 4kcal per 1 gram
  2. Protein are 4kcal per 1 gram
  3. Fats are 9kcal per 1 gram

But your body is unlikely to do that unless you reach an imbalance that would be very difficult to achieve. Fat calories comes from high fat foods such as fried foods, cheeses, cream, and many other foods.

Too much carbs – unhealthy weight gain.

Too much Proteins – humongous pressure on the kidneys.

Too much fat – results in blockage of arteries

Carbohydrates, which include the entire plant (stems, stalks, roots, leaves, grains, nuts/seeds, fruit, germ etc.) supply all your nutritional needs, including protein, fat, fuel, vitamins and minerals.

Concept of Balanced Diet in the food science

Keto is long-term sustainable. In fact, the majority of humanity over the course of the history of our species has spent its time in ketosis because of the typical diet during hunter-gatherer periods of our history.

So equal amount of macro nutrients must be present in our meals is because that’s how the human body responds well to a good growth and functioning of the organs in the right manner.

Eating more vegetables is basically universally recommended and accepted as something virtually everyone can benefit. But what is the practical benefit to adding 30 calories of broccoli to a typical American diet provided that the person consuming it already takes a multivitamin and continues to eat everything else they usually do?

Juicing as a more palatable alternative to raw food

Many people advocate juicing as a more palatable alternative. The thought of eating five cups of broccoli is many times less appealing than drinking a glass of broccoli juice. Also, I can drink a glass of juice many times faster than the time required to eat four or five cups of broccoli.

The question is whether or not there would be a measurable improvement to someone’s life by introducing raw vegetable juice, in addition to their existing diet.

A common criticism of juicing is a lack of fiber. You can fix fiber in juice with a fiber supplement. A single teaspoon of powder added to the juice would, at least based on the nutritional information I have found, match the fiber found in raw broccoli. So easy eliminating the most common criticism I’ve found against juicing.

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