Protein is one of the most confusing and controversial topics in the keto and low carb space.

And there's a few reasons for that.

Basically, the main reason is because a traditional ketogenic diet, which takes carbohydrate down from around 250 to 300 grams per day, which is the recommended amount,

down to 20 grams of protein, also moderates protein. And it moderates protein at about the

range of the recommended daily amount, which was actually set as a minimum, and that is 0.8 grams of protein per kilogram of body weight.

And for most people that I've worked with and when I was writing my book,

that range tends to be around 40 grams of protein to 60, all the way up to about 70 at the

upper end. So it's a moderated protein diet where most of the energy is coming from healthy fats.

Carbohydrates are restricted to around 20 grams per day.

And protein is moderated.

And the reason that protein is moderated is because keto effectively is designed to restore hormonal homeostasis in the body.

And it does that by regulating the main hormone, which is insulin. And insulin is our master

hormone when it comes to energy regulation. It controls fat storage and it controls fat utilization.

And as well, it also controls glucose, usage, storage, and utilization.

So insulin can become dysregulated on a high carbohydrate diet for a few reasons.

The main one is that a high carb diet of 250 to 300 grams per day

tends to elevate blood glucose because carbohydrates are very rapidly absorbed and someone doing a

high carb diet eating that much carb in a day, it's usually going to be consumed quite frequently.

Carbohydrates tend to be more refined and processed in our modern diets.

And these factors contribute to blood glucose being elevated and raised and absorbed very

quickly from eating processed carbohydrates.

So that means blood sugar goes up,

...