How Many Grams Of Protein To Eat On Keto

Dirty Keto Is Similar To The Standard Diet But Expands The Menu

Do You Have to Limit Protein on Keto? #ListenToTheSisson

How It Works Is this diet as fun as it sounds? 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 doesnt 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.

Nieves advises those with preexisting health conditions like diabetes and cardiovascular disease to tread with caution, but even if you dont 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.

Tips For Eating Less Protein On A Keto Diet

Since increasing carbs too much might kick you out of ketosis, your main option is to increase fat.

Consider eating more low-carb nuts, like pecans or macadamia nuts. Coconut products can also be added to bump up your calories from fat, without adding too much protein.

Alternatively, you can opt for a vegetarian-based keto diet, which will decrease your protein consumption but may increase your carbs.

Unless you have a serious reason for limiting your protein intake while on keto, you would probably actually benefit from eating more protein, not less.

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Protein Always Comes First

The first step for successfully tracking your keto diet macros is to calculate your protein intake.

The amount will differ depending on the activity level per person.

If youre sedentary, consume 0.8 grams of protein per pound of lean body mass at a minimum.

Lean body mass is the amount of weight you carry that isnt fat. Use a bioelectrical impedance scale, calipers, or get a DEXA scan to find your lean body mass. Then take that weight and multiply it by 0.8. This is the amount of protein you should eat every day.

If youre an athlete or looking to build muscle, consume 1-1.2 grams of protein per pound of bodyweight.

This is the absolute minimum you should be eating. You can eat more if needed, and you shouldnt worry about creating excess glucose. Its more problematic to get less protein than it is to eat more.

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To Begin With What Is Protein

Protein is composed of several tiny units known as amino acids. While the human body can make nearly all the twenty necessary amino acids, there are nine that it cannot produce. These are referred to as essential amino acids, and they need to be consumed through food every day.

Since animal foods contain all the essential amino acids in approximately equal amounts, they are referred to as complete proteins. On the other hand, most plants do not have one or more of these essential amino acids and are therefore called incomplete proteins.

Keto-friendly sources of animal protein are meat, cheese, eggs, and seafood, and keto-friendly plant protein sources are tofu, nuts, seeds, soy-based products, etc.

How To Know If You’re Eating Too Much Protein For Ketosis

How Much Protein Can You Eat on a Ketogenic Diet ...

While you can consume at least 1.2 grams of protein each day, its also important to note that each person tolerates protein differently. So, how can you tell that youve been eating too much protein on keto?

Check out for these signs and symptoms:

  • Foamy or bubbly urine Too much protein in your diet will spill off into your urine and make it foamy. Albumin in your urine reacts with air. This is what creates bubbles 7.
  • Diarrhea Another side effect of eating more protein than needed is diarrhea, according to Livestrong and a 2006 study. Diarrhea happens for a few reasons. One is that a person may consume more dairy to meet his or her protein target. The second reason is that eating more protein can sacrifice other nutrients that lead to deficiencies 8, 9.
  • Pay attention to your blood ketone levels. If it drops below 0.5 mM, slowly reduce your protein intake. Ketones are sensitive to your diet. If you get a reading of 0.0-0.2 mM, it means that you are out of nutritional ketosis 3.

Protein intake on a ketogenic diet ought to be moderate and not excessive.

Heres another useful piece of advice:

Even if you know how much protein you should eat on keto to maintain protein balance, test your personal protein limit. Doing that will help you understand your bodys reaction to protein better.

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Do You Have To Track Macros On Keto

It is possible to go into ketosis without tracking macros, but tracking macros ensures the following three things:

  • You arent eating too many carbs.
  • You are eating the right amount of protein.
  • You are eating the right amount of calories for weight loss.
  • Transitioning From the Keto Diet

    You should then transition to a normalized set of macros. While keto dieting can be good for short term fat loss, its important that it not brainwash you into thinking that certain foods or macros are bad. Eating a balanced diet with an understanding of your total daily energy expenditure is the healthiest way to eat and the most sustainable way to lose weight long term.


    • Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. . A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. A randomized, controlled trial. Annals of internal medicine, 140, 769-777. Ref
    • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. . A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 , 241-247. URL
    • Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., & Westman, E. C. . A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism, 2, 34. Study link

    Best Answer: What If I Eat More Protein Than Fat On Keto

    When you eat more protein than your body needs, some of its amino acids will be turned into glucose via a process called gluconeogenesis . This can become a problem on very-low-carb, ketogenic diets and prevent your body from going into full-blown ketosis.When you eat more protein than your body needs, some of its amino acids will be turned into glucose via a process called gluconeogenesis . This can become a problem on very-low-carblow-carbIn the first 1-2 weeks of low carb eating, people tend to lose weight very quickly. The main reason for this is reduction in water weight. The mechanism behind it is two-fold: Insulin: When insulin goes down, the kidneys start shedding excess sodium from the body. why-do-low-carb-diets-workWhy do Low Carb Diets Work? The Mechanism Explained Healthline, ketogenic diets and prevent your body from going into full-blown ketosis.

    Also the question is, what happens if u eat more protein than fat on keto? Related: What A Day Of Healthy Keto Eating Looks Like Thus, if you consume excess protein, your body will use those amino acids to produce glucose before starting to break down fat into ketones. The result: You get stuck in sugar-burning mode and cant shift into ketosis.

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    How Much Protein Will You Eat On The Keto Diet

    A typical keto diet may include 20 to 25 percent of calories coming from protein, says Keene. One common misconception is that this is a high-protein diet, when in reality, its moderate in protein. Too much protein can be converted and broken down as sugar to be utilized as an energy source, she says.

    That said, you dont want to go too low in protein. You want to be able to stay in ketosis without sacrificing lean body mass if you lose weight, says Whitmire. This can loosely equate to 1.2 to 1.5 g of protein per kilogram of body weight. Therefore, a 140-lb woman may aim for 76 to 95 g per day. For reference, one 3.5-ounce skinless chicken breast offers 31 g of protein.

    One of the best on a keto diet is fatty fish , says Keene, as it offers a source of heart-healthy protein and omega-3 fatty acids. Eggs are another good choice one large egg contains 6 g of protein and 5 g of fat.

    While a keto diet may focus on fat, that doesnt mean you have to eat bacon and sausages all day. There is room for leaner proteins, like chicken or cod just remember to add fat to these lower-in-fat sources, she says. Many cuts of beef are also considered lean or extra lean, as they contain 10 g or less of total fat, as well as a modest amount of saturated fat . These include eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak, notes the Mayo Clinic.

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    Ways To Increase Protein In Your Diet Without Meat

    Protein and Ketosis (How Many Grams Of Protein For The Keto Diet?)

    If youre looking for recipes that will help increase your protein check out these recipes:

    Use protein powders that are keto-friendly ie. low in carbohydrate such as Isopure or Jay Robb.

    Note that while collagen powders are great for skin, hair and connective tissue, they are not a complete protein so they should not be counted towards your daily protein goal.

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    How To Avoid Gluconeogenesis

    As we know the purpose of a keto diet is to get, the body to break down fats and generate ketone bodies for energy, in a process called ketosis. To ensure that we arrive at that happy place we should take particular measures.

    Instead of using whey protein in your pre or post workout shakes use a collagen protein / MCT Powder blend.

    These collagen protein blends have a more keto-friendly protein to fat ratio. Your body will use the protein as it is intended and use the fat from MCT Powder as its energy source.

    Or blend your favorite protein at half the dose with straight MCT Powder to keep your fats up.

    Example Of Three Levels Of Protein Intake Per Day Using The Same Foods

    1. About 70g of Protein

    In breakfast
    • 30 g of cheese

    Serving suggestion

    • 85g of salmon

    Serving suggestion

    • 2 cups of mixed salad
    • 1 half avocado
    • 2 tablespoons of olive oil
    • 100 g of chicken

    Serving suggestion

    2. About 100g of protein

    • 30 g of cheese

    Serving suggestion

    • 130 g of salmon

    Serving suggestion

    • 2 cups of mixed salad
    • 1 half avocado
    • 2 tablespoons of olive oil
    • 140 g of chicken

    Serving suggestion

    3. About 130g of protein

    • 60 g of cheese

    Serving suggestion

    • 150 g of salmon

    Serving suggestion

    • 2 cups of mixed salad
    • 1 half avocado
    • 2 tablespoons of olive oil
    • 180 g of chicken

    Serving suggestion

    • 2 tablespoons of butter

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    How Much Protein Should I Eat Every Day

    Getting the right amount of protein neednt be complicated or stressful. Most of the time, youll end up within your target range by simply eating an amount that is satisfying and paying attention to when you begin to feel full.

    Here are the amounts of food you need to eat to get 20-25 grams of protein:

    • 100 grams of meat, poultry or fish
    • 4 large eggs
    • 240 grams of plain Greek yogurt
    • 210 grams of cottage cheese
    • 100 grams of hard cheese
    • 100 grams of almonds, peanuts, or pumpkin seeds

    Other nuts, seeds, and vegetables provide a small amount of protein, roughly 2-6 grams per average serving. You can see a more detailed list in our guide on the top 10 high-protein foods.

    The image above shows 20 grams of protein in four different ways. Almonds, salmon, eggs and chicken thighs.

    Below youll find examples of three different levels of daily protein intake using the same foods:

    Can The Keto Diet Reverse Type 2 Diabetes

    How Many Grams Of Food To Eat On Keto Diet # ...

    Though this isnt the first tool Id use to help someone control their insulin carb counting, evenly distributing carbs throughout the day, may be easier to commit to its not off the table, especially with stronger emerging research, says Keene.

    Its true: Some preliminary research suggests keto may be a good approach for some people with type 2 diabetes. For example, one small February 2017 study in the Journal of Medical Internet Research randomized overweight adults with type 2 diabetes into two groups: one that consumed a keto diet, and a control group that ate a low-fat diet recommended by the American Diabetes Association. After 32 weeks, the keto group saw their A1C fall more compared with the control group, and half lowered their A1C to less than 6.5 percent . The keto group also lost 28 lb compared with about 7 lb for the control group.

    But long-term studies are needed, and keto can pose health risks to people with diabetes, especially if youre following it without supervision from a medical professional. Importantly, anyone who is on medication to lower blood sugar or who is using insulin should be aware that drastically cutting carbs, as you must do on keto, can lead to dangerously low blood sugar, research shows. Unaddressed, this condition, called hypoglycemia, may lead to seizures, loss of consciousness, and blurred vision, according to the Mayo Clinic.

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    Will The Keto Diet Give Me Kidney Stones

    The development of kidney stones is certainly a concern if youre switching to a diet in which youre eating more protein. Consuming high levels of red meat and not drinking a lot of water may make stones more likely, says Whitmire. She adds that on a keto diet, you need to stay hydrated and replenish electrolytes . If not, this can increase your risk of side effects like stones, she says. Past research gives a small glimpse into how likely stones may be. A study published in the Journal of Child Neurology on children using the keto diet to control epilepsy found that about 1 in 15 developed kidney stones, though supplements of oral potassium citrate reduced this risk. Talk to your doctor if you have risk factors, like a family or personal history of stones, about any precautions you should take when on the keto diet.

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    How Much Protein Should I Eat To Build Muscle

    Your muscles are largely made up of protein and your body must synthesize more muscle protein than it breaks down to gain muscle. Higher protein consumption can help build muscle and strength. Eating enough protein also helps you prevent the muscle loss that typically occurs with dieting and the loss of body fat.

    If you want to build muscle, a common recommendation is 1 gram of protein per pound of body weight. Some scientists estimate protein should be a minimum of 0.7 grams per pound of body weight. With varying conclusions, it isnt exactly clear how much protein you should consume for muscle building. A reasonable estimate seems to be 0.7-1 grams of protein per pound of body weight.

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    Measure Results Not Ketones

    If your goal is to maintain optimal energy levels and achieve a lean physique, you should not worry about continually tracking your ketone levels.

    Instead, focus on long-term lean tissue growth.

    Ketone production is not the only metric to track when gauging your success on the ketogenic diet.

    Looking at the mirror, measuring your lean body mass, and assessing your energy levels are excellent ways to determine the effectiveness of your diet because producing ketones doesnt always mean youre burning them for energy.

    When you first start the ketogenic diet, your body may be excreting excess ketones through your breath and urine. Often, these ketones arent being used for energy because your mitochondria havent adapted to processing ketones effectively.

    The longer you follow the keto diet, the more efficient your body becomes at using ketones as its primary fuel source.

    This is why many keto-adapted people will have slightly lower ketone levels . Their body isnt flushing out excess ketones its using them.

    Building lean mass over time is a better indicator of keto success because it proves that youre burning off your bodys fat storages for energy.

    The bottom line is that unless youre following the keto diet to help with severe health conditions like cancer or Alzheimers disease, maintaining high ketone levels should not be a priority for you. Instead, track your overall body composition, lean tissue growth, and energy levels.

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