The Lean Keto: A Low-Fat, High-Protein Approach to Healthy Weight Loss

by Brittany, RN, BSNin Food, Health and Wellnesson Posted on

A new trend in the world of keto

The ketogenic diet has been gaining popularity in recent years as a highly effective weight loss strategy, but many people are concerned about the high-fat content in the traditional approach. A new trend in the world of keto is the lower-fat, high-protein version, also known as “Lean Keto,” which offers a more balanced approach to healthy weight loss.

The most common approach to keto involves using the macronutrient ratios of 20% protein, 75% fat, and 5% carbohydrates.

The low-fat, high-protein version of the ketogenic diet is designed to promote the benefits of ketosis while reducing the amount of fat in the diet. This new trend follows a macronutrient ratio of 30-50% protein, 40-60% fat, and 5-10% carbohydrates. The increased protein content provides numerous health benefits, including improved satiety, better blood sugar control, and increased muscle performance.

Why try the Lean Keto version?

  1. Health concerns: High-fat diets may increase levels of cholesterol and put certain individuals at a higher risk of heart disease. The low-fat, high-protein version of keto offers a more balanced approach that reduces the total amount of fat in the diet which may in turn help reduce these health risks, and lower cholesterol markers.
  2. Sustainability: High-fat diets may be difficult for some individuals to stick to in the long term, leading to feelings of deprivation and the eventual abandonment of the diet. The low-fat, high-protein version of keto offers a more flexible and sustainable approach that allows individuals to maintain their weight loss goals in the long term.
  3. Improved satiety: High-protein diets have been shown to increase feelings of fullness, helping individuals eat less and ultimately lose weight. The low-fat, high-protein version of keto incorporates more protein into the diet, which can help individuals feel more satisfied after eating and less likely to experience cravings.
  4. Better blood sugar control: Low-fat, high-protein diets can help improve insulin sensitivity, which is crucial for blood sugar control. This version of keto reduces carbohydrate intake and increases protein and fat ratios, which help to regulate blood sugar levels and reduce sugar cravings.
  5. Increased muscle mass: The high-protein aspect of this version of keto can help individuals maintain and build muscle mass, which is essential for weight loss and overall health.

Protein and Satiety Explained

High protein intake is known to promote feelings of satiety, or fullness, which can lead to reduced calorie intake and weight loss. When protein is consumed, it triggers the release of several hormones in the body, including peptide YY, GLP-1, and cholecystokinin, which help to regulate hunger and satiety.

Studies have shown that high-protein diets can lead to increased feelings of fullness and reduced overall calorie intake, compared to diets that are low in protein. This is because protein takes longer to digest and absorb compared to carbohydrates and fat, which helps to slow the release of glucose into the bloodstream and prevent spikes in insulin levels.

In addition, protein is known to be the most thermogenic macronutrient, meaning that it requires the most energy to digest and absorb. This means that consuming a diet high in protein can increase metabolic rate, further promoting weight loss.

The increased satiety associated with high-protein diets can also help to reduce cravings and prevent overeating, making it easier for individuals to stick to their weight loss goals.

Boost Athletic Performance with Lean Keto

Here’s why:

  1. Increased protein intake: Protein is essential for the growth and repair of muscle tissue, and the high-protein aspect of Lean Keto ensures that individuals are consuming enough to support muscle growth and repair. This is especially important for athletes and individuals who engage in regular physical activity, as their muscle tissue is constantly being damaged and requires repair.
  2. Improved insulin sensitivity: Lean Keto reduces carbohydrate intake and increases protein and fat, which can help improve insulin sensitivity. Insulin is an important hormone that regulates glucose levels in the blood and helps to transport glucose into muscle cells, where it can be used as energy. Improved insulin sensitivity means that glucose can be more efficiently transported into muscle cells, providing athletes with more energy for physical activity.
  3. Better nutrient partitioning: The low-fat, high-protein version of keto can help improve nutrient partitioning, which is the process by which the body directs nutrients toward different metabolic pathways. Improved nutrient partitioning means that glucose and other nutrients are more efficiently directed toward muscle cells, where they can be used to support growth and repair, rather than being stored as fat.
  4. Increased energy levels: The increased protein intake and improved insulin sensitivity associated with Lean Keto can also lead to increased energy levels, making it easier for athletes to engage in physical activity and perform at a higher level.

What to eat on Lean Keto?

  • Lean protein sources: Chicken, turkey, fish, shellfish, lean cuts of beef and pork, and eggs
  • Greek yogurt
  • Low-fat cheeses: Feta, ricotta, swiss, cottage cheese, and goat cheese
  • Nuts and seeds: Almonds, pecans, walnuts, chia seeds, flaxseeds, and pumpkin seeds
  • Leafy greens: Spinach, kale, lettuce, and other leafy greens
  • Healthy oils: Olive oil, avocado oil, and coconut oil
  • Vegetables: Broccoli, cauliflower, Brussels sprouts, asparagus, green beans, cabbage, and other low-carbohydrate vegetables
  • Berries: Raspberries, blackberries, blueberries, and strawberries are all low in carbohydrates and high in both fiber and antioxidants
  • Avocados: Avocados are rich in healthy monounsaturated fats and fiber

What to eat in moderation:

  • Processed meats such as bacon, sausage, and high-fat deli meats
  • Fattier cuts of beef and pork such as pork ribs and ribeye steaks
  • Butter and ghee

2-Day Lean Keto Meal Plan

Macronutrient ratio of 50% protein, 40% fat, and 10% carbohydrates (with a total of 20 carbs or less per day)

Day 1:

  • Breakfast: Scrambled eggs with spinach and feta cheese, served with avocado slices
  • Lunch: Grilled chicken breast roasted Brussels sprouts with lemon
  • Dinner: Baked salmon with a side of roasted asparagus and a mixed greens salad with vinaigrette

Day 2:

  • Breakfast: Greek yogurt with berries and almond butter
  • Lunch: Turkey burger with swiss in a lettuce wrap, served with a side of roasted broccoli
  • Dinner: Beef sirloin stir-fry with vegetables (e.g., broccoli, bell peppers, mushrooms) in coconut oil