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[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. 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.
Be sure to keep your fridge well-stocked with these foods so you’re guaranteed easy access to healthy meals. You’re unlikely to eat processed or “dirty keto” foods if you don’t have them at home in the first place. If you’re a busy person, consider preparing your meals in advance. That way, you can simply reheat them when it’s mealtime!Simplifying Your Clean Keto ApproachKeto meal prepCutting down on low-carb processed foods sounds difficult, but it doesn’t have to be. Plus, clean keto doesn’t completely eliminate them, especially since life can get overwhelming sometimes. Here are three strategies for an easy and sustainable clean keto diet: Don’t overcomplicate meal prep. In other words, stick to simple recipes. More ingredients usually involve more steps while also adding more carbs to your diet (think spices, dairy, and sauces). Always have healthy snacks on hand. Make sure you have something to eat in between meals in case you go hungry. Snacks that are high in protein or fat will satisfy you without kicking you out of ketosis.