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I recently started High-Protein Keto, and I would like to talk about my experience. This approach focuses on protein, not on fats. This doesn’t mean eating only protein, like in a Dukan diet, or eating only meat and eggs, like in the carnivore diet.
High protein Keto is for those who need a diet with similar benefits to the Keto diet, but who need extra protein to help build muscle mass.
I decided to start high-protein keto because the regular keto was not working great for me anymore. After a few years, the weight loss was very slow and I tend to overeat/snack too much on fatty and caloric foods. Eating protein is a good way to be satiated and don’t have space for anything else.
High Protein Keto – in short
Regular keto and High protein keto are both low-carb (5%). While in the regular keto the macros are 25% protein, 80% fat , in the High-Protein Keto the macros are: 35% protein, 60% fat.
How I follow High Protein Keto
I combine High-protein with intermittent fasting. When I feel hungry, I have breakfast, with eggs and a slice of cheese.
I use a macro calculator app, and my macros are hereby set: 5% carbs, 35% protein, 60% fat.
I try to count my macros daily, but sometimes is not possible, for example when I eat outside. In these cases, I try to consume more protein during the other meals, to make sure I am not missing out.
I focus on protein, starting my day with a proper breakfast or protein shake, like this. I also make sure that all my meals are primarily full of protein.
I try to keep the carbs under 5%. I get the carbs mostly from veggies.
Sporadically I can have a few keto treats.
What I Eat During High Protein Keto
I do my best to consume more protein as possible.
The protein I eat the most are chicken (grilled, boiled, lunchmeat), biltong, eggs, steaks, and egg whites bread (read how I prepare the egg whites bread here).
The carbs I ate the most are berries and veggies, such as tomatoes, cucumbers, and broccoli.
The fat I use the most is extra virgin olive oil and butter, olives, and cheese in moderation – unless is cottage cheese or low-fat high-protein cheese.
I tried to avoid keto bread and other baked products, but I still had a few portions of them throughout the month.
I usually end my day with a protein snack, such as 0-carb yogurt with 1 spoon of peanut butter and/or a few squares of Funky Fat Foods Chocolate.
Read also these High-Protein Products I am Obsessed with.
Tricks to reach the protein goal
We should eat between 1 and 2 grams of protein for 1 kilo of our body weight.
This can be challenging, but here are a few of my tips that are helping me to focus on protein and hit successfully my macros.
Protein Shake: I always consume a Protein Shake after the gym. This offers me already 20-27 grams of protein with a few sips. I suggest a sugar-free shake. Read here for the Best Sugar-free Whey in the Netherlands.
Start the meal always with protein: when you decide on your meal or your menu, always start the decision with protein, then add the rest In this way is so much easier to get used to the consumption of protein, and not fat.
If you are hungry, snack on protein: chicken breast, biltong, and eggs. Do not snack on foods high in fats, like in the regular keto, such as food, salami, or keto sweets.
Make sure to have always available a few protein snacks: I make sure to have always available the cloud protein bread, the protein shakes, and the biltong. These foods are also easy to be transported.
Conclude the day with protein: this trick will add a few grams extra to your protein calculator and will make sure to conclude the way with protein.
Why I Like High-Protein Keto
After many years on a regular keto, I feel that High-Protein keto is the approach that suits me the best.
Focusing on protein is for me the key to not overeating fats and baked keto goods, which are not ideal for weight loss.
Also, the proteins keep me full and satisfied longer than a meal high in fats.
I am also fond of supporting my muscles with more protein because if we don’t get enough of protein our muscles cannot recover.
My experience with High Protein Keto is therefore very positive. Of course, I won’t be flawless every day, because counting macros is a full-time job (LOL) but I will do my best.
Is a High Protein Diet for you?
As always, you should consult a doctor before starting a high-protein diet, or any diet. High protein diets are discouraged for those who suffer from medical conditions, particularly liver or kidney disease.
If you enjoy My Experience with High-Protein Keto, read also:
My name is Simona, a keto enthusiast, based in the Netherlands.
I live with my husband, my cat Newton, and a fridge full of cheese.
I also write a lot of keto recipes on my Italian blog keto-with-simona.
“This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure here.“