Ketogenic Diet: The Protein Equation
The ketogenic portion of Patrick’s latest book, The Hybrid Diet, is like creating a reset button on your body’s metabolism through a high-protein and high-fat diet.
While the basis of a ketogenic diet is not a new concept, you may be wondering how the Hybrid Diet is different from the Atkins Diet or other ketogenic diets. There is quite a significant difference in the way the Hybrid Diet establishes a state of ketosis.
“The advice with most ketogenic diets is to cut out carbs and replace them with fats and proteins, which often results in eating lots of fatty meat, eggs and hard cheese. The problem is that people would then eat too much protein and, due to it all being from animal sources, such a diet has some potentially serious consequences in terms of kidney function, cancer risk, raised insulin and accelerated ageing,” says Patrick.
The Hybrid Diet’s ketogenic phase functions as a reset on your body’s metabolism, while the Low-GL stage maintains your blood-sugar level balance and speeds up your metabolism by incorporating wholegrain, slow-to-digest carbohydrates into your protein-rich diet.
“High protein is not a long-term solution, but merely a metabolism reset. Going without carbohydrates for long periods is as bad as your typical high (processed) carbohydrate, high-protein Western diet in terms of increasing your insulin levels,” says Patrick.
Other than the duration of the ketogenic phase on the Hybrid Diet, several core differences that make it a healthier option than a purely high protein, high fat intake diet.
- It focuses on fish and vegetable sources of protein which are less taxing on your kidneys.
- Protein is limited to 15 g per a meal (three times a day) or 25 g per meal when eating twice a day.
- It provides a higher Omega-3 fats intake due to the predominance of protein from oily fish like mackerel, herring, kippers, salmon, fresh tuna and trout.
- Vegetable proteins like beans, lentils, quinoa and tofu are abundant in alkaline minerals that offset any harmful amino acids associated with red meat.
- Dairy products are limited to a maximum of three servings a week, and only full-fat and fully fermented products are allowed as they are higher in protein and fat.
- Processed meat products should also be avoided.
- With an emphasis on healthy fats, avocados, coconut oil, oil-based salad dressings and tahini are encouraged as recommended sources; however, butter and ghee are also accepted in the ketogenic phase.
“One thing you won’t have to worry about is hunger, because you can eat as much (good) fat as you want, whenever you want. There’s no need to stick to set meal times; listen to you body instead. You will find yourself eating much less than before, precisely because you are not as hungry as you were on the standard low-fat, calorie-controlled diet.”
Patrick Holford’s latest book, The Hybrid Diet, is now available in bookstores nationwide.