The KETO diet and collagen protein might just be 2 of the most popular patterns in the health and wellness world right now-- but should you be combining them? According to some specialists, yes. Here's how packing up on collagen can improve your keto lifestyle.
Initially, A Quick Keto Refresher
The subject of an endless variety of Instagram posts, cookbooks, and more, the high-fat keto diet continues to charm with its pledges of weight loss, decreased swelling, lower blood sugar level and insulin levels, increased energy, and lessened yearnings.
By consuming 60 to 70 percent of your calories from fat, 15 to 30 percent from protein, and just 5 to 10 from carbs, you transition your body from burning glucose (which originates from carbohydrates and sugar) to burning ketones (which originate from fat).
Though eating excessive protein on a keto diet plan can impact your body's fat-burning capabilities (we can turn excess into glucose), it's still important for your overall health and well-being that you eat enough.
And when it pertains to what kind of protein to emphasize while on keto, we suggest collagen.
So, Why Collagen?
The most abundant kind of structural protein in the human body, collagen can be discovered in our muscles, bones, skin, hair, nails, ligaments, tendons capillary, and organs. Like glue, it basically holds the body together, forming our connective tissues and fixing wounds.
As we age, our body produces less and less collagen, causing wrinkles, saggy skin, breakable nails, and joint problems.
For that reason, practically all of us can benefit from taking in more collagen. (In fact, doing so has actually been revealed to ease joint issues, assistance digestion health, and improve the appearance of our skin, hair, and nails.
Collagen, Meet Keto
Consuming more collagen-- and improving our body's own collagen production-- is especially useful when you're on a ketogenic diet.
Keto has been credited with warding off inflammation, relieving discomfort, promoting cognitive function, and supporting weight loss. However, the diet plan (particularly its limited protein consumption) can have some drawbacks for muscle mass and joint and gut health gradually.
That's why we advise focusing on collagen on a keto diet plan. Since this protein uses so many muscle, joint, and gut benefits, it can help you get the most 'value' from the protein you take in on keto.
3 Ways To Make The Most Of Collagen On Keto
What does that look like in daily keto consuming? Here are some tips for increase collagen without damaging ketosis.
- Prevent Collagen-Depleting Behaviors
The initial step in improving collagen and its advantages is to avoid specific way of life aspects calls 'collagen killers.'
Poor sleep, an inactive lifestyle, over-exercising, chronic tension, excess sun direct exposure, and cigarette smoking can have all been shown to reduce collagen synthesis in the body. Basically, anything that's bad for your long-term health is likewise bad for collagen production.
Eating a diet high in sugar is also collagen-depleting-- however fortunately sugar is currently off the table on keto.
- Include More Bone Broth
Due to the fact that collagen is plentiful in connective tissues like bones and cartilage, it's not exactly something most of us consume frequently. That's why drinking bone broth, which is made from those tissues and loaded with collagen, everyday is maybe the most convenient method to enhance your collagen consumption.
Due to the fact that there's only a lot meat-juice you can gulp down, however, a bone broth protein powder can likewise come in helpful. These supplements, which are made from powdered bone broth, normally consist of somewhere in between 12 and 20 grams of protein per serving and include several types of collagen. When mid-afternoon appetite strikes, just shake a scoop into some nut milk.
- Consume More Collagen-Boosting Nutrients
Aside from eating collagen itself, eating nutrients our body needs to produce collagen (and transform the protein into a type we can utilize) is also essential.
2 to focus on: vitamin A and vitamin C. Both vitamins are collagen co-factors, suggesting your body needs them to produce collagen.
You can get vitamin A and vitamin C in leafy green veggies (such as kale and chard), bell peppers, broccoli, organ meats (like beef or chicken liver), free-range egg yolks, grass-fed meat, wild-caught fish, tahini, nuts, and seeds. To increase your A and C consumption, include a minimum of one serving of these foods per day.
However, you can also take your go-to collagen supplement as our Perfotek Collagen along with vitamin C and A supplements.