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[11] Transform kale into kale chips or add it to your favorite dish! Kale contains plenty of vitamin A and C and beneficial compounds like quercetin and kaempferol. Studies show kale can lower blood pressure and might protect against type 2 diabetes, heart disease, and other conditions. [12]Why Add Fat to Your GreensIf you’re following the keto diet, you probably know that fat doesn’t just make things taste better, it’s actually necessary and beneficial, especially in conjunction with vegetables. Fat slows down blood sugar spikes and helps you absorb fat-soluble vitamins. Get those healthy fats in your diet by cooking your vegetables in healthy keto oils like coconut oil or duck fat or by dressing them in butter. Make a salad dressing for your leafy greens using lemon juice, your favorite herbs, and olive oil, avocado oil, or walnut oil.
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Keto-friendly proteinThe reality is that gluconeogenesis happens continuously, regardless of your protein intake, because certain tissues in your body rely exclusively on glucose. These include your red blood cells, renal medulla (the innermost part of your kidney), and testes. [6]When you are not consuming carbs that are easily converted to glucose, the body uses this method to produce glucose. In other words, gluconeogenesis makes it possible to maintain a state of ketosis by ensuring that glucose-dependent tissues don’t malfunction. But here’s something you should also know: Too much protein may decrease your ketone levels since protein has a moderate insulin-stimulating effect. (In situations where insulin increases, fatty oxidation decreases, which inhibits ketone production. ) [7] Furthermore, research suggests that the amino acid alanine may be antiketogenic—meaning, it suppresses ketone production. [8] [9]Additionally, research shows that protein has a minimal effect on blood glucose in people with adequate insulin. In contrast, those with insulin deficiency, which is the case with diabetic individuals, may get kicked out of ketosis by eating too much protein. [10]The more insulin-sensitive you are (meaning, you’re not at risk for diabetes), the less likely your insulin is to increase after eating a protein-rich meal. How high can I go with dietary protein without getting kicked out of ketosis? Good question.
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[3]Boosting your metabolism and increasing the number of calories you burn. Your body burns about 20-30% of the protein you consume in order to process that protein. [4]Prevents hair loss Some people experience hair loss on keto due to missing out on key micronutrients (vitamins and minerals), consuming too few calories, and lack of protein. Paying attention to the quality of your keto diet, which includes consuming enough protein, can prevent hair loss
from happening in the first place. [5]Can Too Much Protein Kick You Out of Ketosis?The answer to the question of whether too
much protein bumps you out of ketosis is it depends. Some people find that higher amounts of protein interfere with their ability to maintain ketosis, while others can tolerate more protein without problems. You may have heard that
gluconeogenesis—in which your body makes glucose from non-carb sources—increases
during high protein consumption. This idea makes some keto dieters fearful of protein. Keto-friendly proteinThe reality is that gluconeogenesis happens continuously, regardless of your protein intake, because certain tissues in your body rely exclusively on glucose. These include your red blood cells, renal medulla (the innermost part of your kidney), and testes. [6]When you are not consuming carbs that are easily converted to glucose, the body uses this method to produce glucose.
