FOCUS : ACIDES AMINÉS ESSENTIELS EN ALIMENTATION CÉTOGÈNE - Délices Low Carb
FOCUS : ACIDES AMINÉS ESSENTIELS EN ALIMENTATION CÉTOGÈNE - Délices Low Carb
FOCUS : ACIDES AMINÉS ESSENTIELS EN ALIMENTATION CÉTOGÈNE - Délices Low Carb
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FOCUS: ESSENTIAL AMINO ACIDS IN KETOGENIC DIET

The ketogenic diet, which focuses on eating healthy fats and drastically reducing carbohydrates, is gaining momentum due to its many health benefits. But a common concern is how to get adequate protein and, in particular, essential amino acids. Let’s take a look at the role of essential amino acids in this diet.

1. WHAT IS AN ESSENTIAL AMINO ACID?

Amino acids are the building blocks of proteins.

Of the 20 amino acids, 9 are considered essential , meaning that the body cannot synthesize them itself and therefore they must be obtained from food.

These amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

2. WHY ARE THEY ESSENTIAL IN A KETOGENIC DIET?

Although ketosis emphasizes fat, protein remains crucial.

They :

  • Support muscle growth and repair.
  • Helps in the production of enzymes and hormones.
  • Promotes the feeling of satiety, essential to avoid overeating.

In the context of ketosis, the conversion of protein to glucose (gluconeogenesis) can take the body out of ketosis. This is why it is vital to consume adequate but not excessive amounts of protein.

3. SOURCES OF AMINO ACIDS IN KETO DIET

ANIMAL SOURCES: Meats, fish, and dairy products are generally rich in essential amino acids. For example, chicken and beef are particularly rich in leucine, while fish, such as salmon, is an excellent source of lysine.

VEGETARIAN SOURCES : For those following a vegetarian ketogenic diet, foods like tofu, tempeh, chia seeds, and pumpkin seeds are excellent sources of essential amino acids.

4. TIPS FOR EFFECTIVELY ACTIVATING ESSENTIAL AMINO ACIDS

Diversify your sources: Combine different protein sources to ensure a full spectrum of amino acids.

Beware of overconsumption: Keep an eye on your protein intake to avoid getting out of ketosis.

Supplementation : If you have trouble getting all of your essential amino acids from food, consider amino acid supplements.

CONCLUSION :

While ketosis emphasizes fats, protein, and especially essential amino acids, remains an indispensable part of this diet. Being aware of their sources and role can help ensure a well-balanced and nutritious ketogenic experience.