Some advice from the experts:
“…Having a fattier protein helps reduce the insulin spike versus a low fat protein. This is important on a keto and intermittent fasting plan because going from one meal to the next involves not being hungry and having more fat to your protein is the best way to accomplish this. …” - Dr. Eric Berg
”…This would depend upon how much is lost from the body daily. This varies depending upon intake. More protein intake means more turnover of protein and more losses. Less intake means less turnover. So there is quite a variation. It is also energy-dependent. That is, if you are trying to achieve negative energy balance (lose weight) then you need LESS protein. Why? Because there is all sorts of protein loss associated with fat loss. There is less skin, connective tissue, capillaries, blood, dermis etc associated with weight loss – all of which needs to be catabolized (burned up and not replaced) . Think about those bariatric surgery shows on TLC where surgeons remove 20-30 pounds of excess skin after weight loss. Yes, that’s all protein that should have been catabolized . As an aside, in my clinic where we do a lot of intermittent fasting, I have not yet sent a single patient to the plastic surgeon for removal of excess skin, even though weight loss sometime is over 100 pounds. …” - Dr. Jason Fung
”…As long as the level of nitrogen taken in exceeds the amount being lost, then the nitrogen balance is positive. This means you have sufficient protein in your system to enable anabolism (muscle growth). If you are losing more protein through urine than you are taking in, you are in a negative nitrogen balance, and only catabolism (muscle wastage) can result.- Thomas Delauer
I’m a bush-bunny so I eye ball it and I don’t count macros or calories (worst mistake I ever made), ONLY carbs or use apps except for measuring recording ketones and glucose, which I hardly ever do anymore! I don’t like to make eating food into a burdensome ordeal so I keep it truly ancestrally simplified!
Usually my intake is around 3 or 4 oz. of protein and fat intake can vary and be used if I am more active and with OMAD I increase the protein! I instinctually eat when I’m hungry no set time frame, I could eat at 3:00 am in the morning sometimes, I do not get stumped by the mind trap of eating 3 meals a day as Dr. Fung points out was brought about and seared into the human psyche by the food industry through advertising campaigns (familial centered social events) to make people buy more food, the 3 a day concept is more about monetary gain and creating a cephalic phase response in the human metabolism than it was for your health? So as you can see monetary gain is almost an exact science (using addictive substances i.e. intentional manufacturing of highly processed carbohydrates; takes less time to get hungry again or high glucose cycle) for the food industry because they know how to manipulate the human metabolism through marketing and food content?
Some other interesting videos:
The 5 Keto Macronutrient Tips - Dr. Eric Berg
The Ketogenic Diet: Calorie Confusions & Details When Doing Keto and Intermittent Fasting - Dr. Eric Berg