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Starting fresh with a new diet can be intimidating, especially when you are considering the ketogenic diet. It is known for being high-fat, low-carb, and moderate in protein. But did you know that the type of amino acids you consume plays a crucial role in the success of the ketogenic diet? Today, we will discuss two types of amino acids and their functions in the ketogenic diet: glucogenic and ketogenic amino acids. Glucogenic amino acids are crucial in the production of glucose as they help create pyruvate, which is a precursor to glucose. These amino acids are also the building blocks of proteins. Some of the examples of glucogenic amino acids include valine, serine, glycine, and alanine. However, consuming too much of these amino acids can be counterintuitive for the ketogenic diet because their breakdown could interfere with maintaining a state of ketosis. On the other hand, ketogenic amino acids are the building blocks of ketone bodies, and include leucine and lysine. Ketone bodies are essential in the production of fuel that the body uses when glucose levels are low. Consuming an adequate amount of these amino acids can promote ketosis, which is the ultimate goal of the ketogenic diet. Now that you understand what glucogenic and ketogenic amino acids are, let’s look at some of the best amino acids to consume on the ketogenic diet. These include: 1. Leucine: Found in foods such as eggs, beef, and chicken, leucine is a top amino acid for the ketogenic diet. It is ketogenic and promotes the development of muscles. 2. Lysine: This amino acid is essential for the production of carnitine, which helps transport fats to be used as fuel. It is found in foods like beef, pork, and poultry. 3. Methionine: This amino acid is ketogenic and is present in foods such as fish, eggs, and cheese. Along with other health benefits, it aids in fat loss and liver health. 4. Phenylalanine: It is a vital amino acid for muscle growth and development and is present in foods like chicken, beef, and soy. Now that you know which amino acids to consume, you might be wondering how much. Keep in mind that protein consumption must be moderate, and it should not exceed 20 percent of your total calorie intake. Consuming an excess amount of protein can lead to gluconeogenesis, which is the process of creating glucose from non-carbohydrate sources, and can impact ketone levels. In conclusion, consuming the appropriate amount of glucogenic and ketogenic amino acids can promote the success of the ketogenic diet. Incorporating food items rich in these amino acids promotes the production of ketone bodies, leading to the state of ketosis, which is the ultimate goal. Remember, it is essential to consume an adequate amount of protein and to stay in moderate limits to prevent glycogenesis.

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