Modulation of rat skeletal muscle branched-chain alpha-keto acid dehydrogenase in vivo. Effects of dietary protein and meal consumption. The effects of dietary protein on the activity of skeletal muscle branched-chain alpha-keto acid dehydrogenase (BCKAD) were investigated. BCKAD is rate-limiting for branched-chain amino acid (BCAA) catabolism by muscle; its activity is modulated by phosphorylation-dephosphorylation. In rats fed an adequate protein (25% casein) diet, BCKAD was approximately 2% active postabsorptively and increased to 10% or 16% active after a 25% or 50% protein meal, respectively. Prolonged feeding of a 50% protein diet increased postabsorptive BCKAD activity to 7% with further increases to 40% active postprandially. On a low protein (9% casein) diet BCKAD remained approximately 2% active regardless of meal-feeding. Dose-dependent activation of BCKAD by intravenous leucine in postabsorptive rats was blunted by a low protein diet. We conclude that excesses of dietary protein enhance the capacity of skeletal muscle to oxidize BCAA, muscle conserves BCAA when protein intake is inadequate, and skeletal muscle may play an important role in whole-body BCAA homeostasis.
Depends on whom you ask. The macronutrient distribution in the “dirty keto” approach is the same as in the standard keto plan, according to Melissa Nieves, RD, an advisor for HealthyMeals Supreme who is based in Puerto Rico. The big difference is that the source of these macros can come from any kind of food, including highly processed and prepackaged meals. For example, instead of getting healthy fats and low carbs from almonds, you can hit your macro amounts with BBQ pork rinds instead. “The main point of dirty keto is that, since the macronutrient amounts it follows support a ketogenic state, it doesn’t matter where those macros come from,” she says. Who It's Best For This variation is for those who need a high level of convenience and lack the time or interest for cooking and meal prep, Nieves says. This may also be the easiest route to follow for those just getting into keto, she adds, since you can stick to keto even when traveling or dealing with a busy schedule - you just need to read package labels carefully rather than going deep into meal planning.
Risks to Note Although it does sound fun to get dirty, Nieves cautions that too many ultraprocessed foods - which have additives like sugar, preservatives, and artificial flavors - can lead to nutritional deficiencies over time, and load you up with too much sodium and unhealthy fats. A diet high in convenience foods has also been associated with an increase in overall mortality, according to a May 2019 study published in BMJ. Nieves advises those with preexisting health conditions like diabetes and cardiovascular disease to tread with caution, but even if you don’t have those issues, be aware of the health drawbacks. In general, she adds, if you plan on going keto, consider the dirty version only when you need the convenience, and not as a long-term approach. How It Works Swinging in the opposite direction of the dirty keto approach is, naturally, clean keto. But it’s not a full 180, because you can still focus on convenience, says Raymore, Missouri-based Randy Evans, RD, consultant for Fresh n’ Lean, a meal delivery service specializing in keto foods. You also will still stick to the same macronutrient distribution as standard keto.
The difference is that clean keto is based on sourcing the healthiest versions of foods. That means you’ll look for terms like organic, grass-fed, pasture raised, and cold-pressed. You’ll also lean heavily towards whole plant foods, Evans says. Who It's Best For This approach is for those who focus on food quality just as much as they do on macro tracking. Also, clean keto may involve more financial investment, since grass-fed meats and cold-pressed extra-virgin olive oil tend to be pricier than lower-quality options, especially those packaged for convenience. Risks to Note Focusing on the healthiest possible foods - and bringing in a fridge-load worth of plants in the process - doesn’t include many cautionary notes, according to Evans. That said, because plant foods still contain carbs, you’ll need to keep your macros in mind. If you can, this can be a relatively healthier way to do the fad diet. It’s a good idea to meet with your doctor or a registered dietitian any time you switch up your diet - whether you’re on keto or another eating plan. And above all, Torchia says to listen to your body and assess your energy level and how you’re feeling on the diet. “You will be your best teacher,” she says.
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