High Protein Ketogenic Diet Explained

by shelbymiller

When researching the Ketogenic Diet you may have stumbled upon the High Protein Ketogenic Diet (HPKD). Once someone hears about this form of keto there are always lots of questions around what the difference is and how it compares to Standard Keto. We hear your questions and have answered them all for you with this article, The High Protein Ketogenic Diet Explained.


What is the High Protein Ketogenic Diet? How does differs from normal keto?

A High Protein Ketogenic Diet (HPKD) is similar to the standard keto diet in terms of fat making up the majority of your daily macronutrient intake, but just like the name infers, this version on the keto diet requires eating a higher percentage of protein. Let’s compare the macronutrients ratios:

  • Standard Ketogenic Diet (SKD): 75% fat, 15-20% protein, 5-10% carbs
  • High Protein Ketogenic Diet (HPKD): 60-65% fat, 30% protein, 5-10% carb

As you can see, the daily amount of fat intake decreases, while protein increases (so instead of eating 60-80g of protein each day, you are eating around 120 grams). This form of diet works similar to the SKD when it comes to restricting carb intake as the daily percentage of carbs stay the same in both instances.

Eating a high-fat, low-carb diet such as this will stabilize your blood sugar levels and this stabilization will result in longer lasting energy and stabilize hunger hormones and cravings.

What can you eat and what can't you eat on HPKD?

On a HPKD, you still eat the same types of foods that you would on a standard keto diet:

  • Healthy Fats: Olive oil, coconut oil, MCT oil, avocados, butter, ghee, tallow, etc.
  • Quality Protein: beef, poultry, pork, seafood, nuts, seeds
  • Non-Starchy Veggies: leafy greens, cucumbers, broccoli, asparagus, onions, tomatoes, zucchini.

The key is just upping your protein intake to 120 grams each day (so about four palm size servings of protein).

Check Out This Recipe You Can Enjoy on Keto

Are there benefits to HPKD?

The only benefit to this diet versus the standard keto diet is the ease of implementation. Many people find it hard and also intimidating to eat so much fat (around 150 grams) in one day when they first start. This version of the diet allows people to ease into keto by eating more protein and less fat.

Are there drawbacks?

The biggest drawback to this diet is that excess protein in your body is converted to glucose and used as fuel. This glucose can hinder your ability to fully get into ketosis and stay there (which is the ultimate goal of the ketogenic diet in general). When you are in ketosis, your body is burning ketones as fuel (which are created by the liver from stored fat) rather than glucose.

Is it easier or harder than standard keto?

It all comes down to the specific person and their needs. I find that men prefer a HPKD because they are wired to eat more protein. They find it hard to reduce their intake when they first start this way of eating. Even though you may not always be in ketosis with a HPKD, you will reap the benefits of getting rid of all the sugar and processed carbs that so many Americans eat. These benefits include weight loss, increased energy, less cravings, and better sleep to name a few.

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