What exactly is protein?
Amino acids are the building blocks of proteins. Protein is a macronutrient and has 4 grs of calories per gram. It is made up of 20 amino acids out of which 8-10 are essential for you. (information varies)
Proteins are the main tissue builders in the body. They are part of every cell in the body. Proteins help in cell structure, functions, hemoglobin formation to carry oxygen, enzymes to carry out vital reactions and a myriad of other functions in the body. Proteins are also vital in supplying nitrogen for DNA and energy production.
Some amino acids can turn into either glucose or fat. This is made up of glucogenic and ketogenic amino acids. Amino acids make up 75% of the human body. They are essential to nearly every bodily function, and every chemical reaction that takes place in the body depends on them and the proteins that they build.
The 10 amino acids that humans can produce are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. Tyrosine is produced from phenylalanine, so if the diet is deficient in phenylalanine, tyrosine will be required as well.
The essential amino acids (that we cannot produce internally) are arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids are required either from the diet or supplements.
Some proteins contain all the essential amino acids and are called complete proteins. Examples are milk, cream, cheese, eggs, and meat. Complete proteins also raise HDL, the so called good cholesterol. You will find that quinoa also has complete proteins, however very high in carbs (inflammatory) and is not recommended.
Proteins that do not contain all the essential amino acids are called incomplete proteins. Examples are vegetables, grains and and somewhat soya. (Soya is 99% Genetically MOdified - GMO, it's incredibly inflammatory and not real food), although it has got the necessary complete proteins. It is NOT a part of the Hart Keto Plan, unless it's fermented, like soya sauce. However the original dark soya sauce has a very high carb content. You need to use the less salt version which has some 85% fewer carbs. There is a soya sauce available which only has 1,5 carbs per 100grams.
Incomplete protein means it is incapable of replacing or building new tissue and therefore cannot support human life.
Foods high in protein
Don't forget to take into account the protein from vegetables when working out your macros (macronutrients). However these proteins are incomplete. When you contact our Clinic, we'll advise you on amounts of macros you need in order to achieve your goals. In your personal pack we'll include a list of what proteins you should eat as well as the amount of protein in meats, fish and dairy products. These are the complete proteins, some people call it high quality proteins.