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Comparing Keto and High Protein Diets

Keto is the diet on everyone’s lips, but is it right for you? Let’s compare keto and high protein diets.


Any diet will work with consistency and patience.

Literally. Weight watchers, slim fast, paleo, keto, whole 30, high protein/low carb (HPLC). You name it, it will work. You could eat pizza every day and still lose weight – the key is the caloric deficit. Now that that is out of the way, we can cover the similarities and differences between these two popular diets.

The main difference between these two diets is the macros involved in tracking them. Macros is the amount of fat, protein and carbs our diets consist of.

Keto is a diet high in fat. Any other variant is high protein.

For example, someone following a true ketogenic diet can expect 146g fat / 88g protein / 22g carb as their macro goals.

Meanwhile, someone who is eating HPLC will just have range for their protein intake and must stay around 20g carb.

To be clear, both diets kick our bodies into ketosis, but only a diet high in fat is a true ketogenic diet.


My personal experience with keto, summarized

My husband and I did keto for a few months last year. In fact, I hit my lowest weight of 220 while following a ketogenic diet and training for my first half marathon. Unfortunately, I was unable to stay on it from lack of energy and the difficulty I had eating the high fat content. I’ve found through trial + error that HPLC is easier for me to sustain, and it’s what I’m following right now. Check out my current plan here. Although I don’t and won’t follow a ketogenic eating plan again, I did my research and can offer some beginners tips.

My biggest tip is do not turn to butter to hit your fat macro.

Butter is absolutely terrible for us and should not eaten in copious amounts or put in coffee. Bulletproof coffee = lazy keto = garbage. Be sure to eat as clean as possible with minimum amounts of processed meats. Don’t fall into the same gutter I did and turn to pepperoni and string cheese for every meal. A different story, but just trust me on this, okay? Learn to eat healthy fats, like the ones listed below.

Common healthy sources of fat are:

  • Avocado
  • Cheese
  • Dark chocolate
  • Whole eggs
  • Fish, like salmon
  • Nuts
  • Chia seeds
  • EVOO
  • Coconuts & coconut oil
  • Full fat yogurt

Another big thing is to supplement your electrolytes.

I ignored this advice when I followed keto and I ran myself into the ground. On keto, our cells release water quicker than when we aren’t keto (hello, lost water weight!) and in that water are the electrolytes our bodies need. Even HPLC diets lose electrolytes quickly, so I drink a half a Powerade zero to keep them in balance. Other ways include:

  • Mio sport
  • Propel
  • Gatorade
  • Powerade
  • Adding lite salt to food and drinks
  • Pickle juice

Drink enough water

Quickly and simply, keto and HPLC are both are hard on our kidneys. They have to work extra hard to process and eliminate the high levels of both fat and/or protein in our system. Without water to draw it out, our little urine makers get irritated causing UTI’s or bladder infections. Long story short, I speak from experience. HYDRATE YO’SELF!

Eat your “greens”, man

It doesn’t matter which ones, just make sure you’re getting a vegetable of some sort in your diet – spinach, broccoli, cauliflower – SOMETHING. Your body needs it!


Ultimately, they are both similar and work in aiding with fat loss. If you enjoy eating foods from the healthy fat list I provided, give it a whirl! If not, join me in that high protein life.


Source for keto fats, found here.

 

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