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High Protein Ketogenic Diet (HKD)

High Protein Ketogenic Diet (HPKD)

 The high protein ketogenic diet became an alternative to the standard ketogenic diet for those who find it hard to sustain the required fat intake or those who need more protein in their diet.  Since HPKD is a lower fat diet but still allows the body to adapt to ketogenic metabolism and establishing a state of ketosis where fats are used as energy instead of glucose.

HPKD Macro nutrient ratios : Fat 60%, Protein 35%, Carbohydrates 5% 


High Protein Ketogenic Diet (HPKD) - Ketosis

Ketosis is a metabolic state characterized by a high blood concentration of ketones.  It occurs when the body begins to use fat as its primary fuel source (1).

As a result of the body entering a state of ketosis a significant portion of fatty acids are transported to the liver, where they are oxidized and converted into ketones, also known as ketone bodies. These ketones are then used throughout the body as an alternative energy source to glucose (1).

The metabolic state of ketosis occurs when the body consumes fat for energy rather than glucose.   Ketosis happens when carbohydrate intake is low. As the body breaks down fat, it produces an acid called ketones or ketone bodies, which becomes the body’s main source of energy. Because ketosis shifts metabolism to rely on fat for energy, the body can burn fat at a higher rate, resulting in fat loss and weight loss.

What Is the High Protein Ketogenic Diet Diet?

How is the High Protein Ketogenic Diet Different From Other Keto Diets?

A High Protein Ketogenic Diet (HPKD) is comparable to the standard keto diet in that fat makes up the majority of your daily macronutrient intake; however, as the name suggests, this version of the keto diet calls for consuming a greater proportion of protein.
Standard Ketogenic Diet (SKD): 75% fat, 15-20% protein, 5-10% carbohydrates
High Protein Ketogenic Diet (HPKD): 60-65% fat, 30% protein, 5-10% carb


Pros and Cons of Standard Ketogenic Diet

Scientific Evidence for weight loss of the Ketogenic Diet

The ketogenic diet may aid in weight loss in numerous ways, including increasing metabolism and decreasing appetite.

In a meta-analysis published in 2013,Using 13 independent randomized controlled trials, researchers discovered that persons who followed ketogenic diets lost 2 pounds (lbs) more than those who followed low fat diets over a year.

Similarly, another evaluation of 11 trials found that participants who followed a ketogenic diet lost 5 pounds more than those who followed a low-fat diet after 6 months.

Ketogenic macro breakdown calculations

Caclulate how many grams per day

HPKD Macros = [ fats 60% , protein 35%,  carbs 5% ]

For example, a 2000 calorie diet multiplied by 60% is equal to  1200 calories. Divide the 1200 by 9, which is roughly 133.3 grams of fat. That is how much fat you should be eating on the HPKD.

Fat Macro Calculation = 2000 calories * 0.60 = 1200 calories

                                    = 1200 calories / 9 = 133.3 grams of fat

Protein Macro Calculation = 2000 calories * 0.35 = 700 calories

                                          = 700 calories / 4 = 175 grams of protein

 Carbs Macro Calculation = 2000 calories * 0.05 = 100 calories

                                        = 100 calories / 4 = 25 grams of carbohydrates

The general rule is as follows:

  • 9 calories of fat per 1 gram
  • 4 calories of protein in per 1 gram
  • 4 calories of carbs in per 1 gram

On a 2000 calorie SKD diet the macro breakdown should be:

  • 133.3 grams of fat
  • 175 grams of protein
  • 25 grams of carbs

To hit your macros, you must eat specific foods. Continue reading to find out what foods you should eat and avoid while on the standard ketogenic diet (HPKD).

Basal Metabolic Rate (BMR)

BMR Definition : The base number of calories the body burns to  perform basic (basal) life-sustaining function such as breathing, blood circulation and organ function.

BMR Calculation :

  • Male: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
  • Female: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
  • Male: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)
  • Female: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)