Don’t make it a habit and get straight back to Keto the day after. As an example, weighing in at 10 stone will equate to needing 64g of protein a day. As with any diet, you might lose muscle but because Keto is high protein you shouldn’t lose too much. Keep reading to learn more about the keto diet, including how it may cause constipation and how to treat it. You should keep your protein intake at a moderate level because if you over-eat protein you will spike your insulin levels. 3. What is the protein rule on Keto? So just like the Prime Vibe Boost Keto diet, your goal is to stick with the high-fat forms of dairy - including butter, ghee, full-fat yogurt, hard cheeses, sour cream and heavy cream - and avoid the low-fat versions like any form of milk, high-lactose cheeses or low-fat yogurt or sour cream. In a bowl, combine the water, peanut butter, and sugar substitute. In a medium bowl, whisk together the mayonnaise, sour cream, and garlic powder. 3. Mix the almond flour, protein powder, sugar substitute, and baking powder in a large bowl. It helps you meet your fat and protein needs or you can meet your macros with that food in your diet.