High Protein Ketogenic Diet (HPKD)
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?
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)