Limited Outside North America
The Ideal Protein Diet is featured in over 3,500 clinics and centers across the world.
However, most of these sites are in North America, making the diet difficult to follow elsewhere.
Keep in mind that the diet cannot be followed without a supporting clinic.
There is a virtual support center for people in areas where clinics are unavailable. Still, if you go this route, you may need to import meals to your country.
Are You Getting Too Much Protein
Judging by all the protein bars, shakes and powders out there, you get the impression you need more protein. There are claims it curbs appetite, helps with weight loss and builds muscle. But whats the real story?
Contrary to all the hype that everyone needs more protein, most Americans get twice as much as they need. This is especially true for males 14-70 years of age, who the 2015 Dietary Guidelines for Americans advise to decrease meat, poultry and egg consumption. Even athletes are often getting more protein than they need, without supplements, because their calorie requirements are higher, and with more food, comes more protein.
True or False: Big steak = bigger muscles
False. Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth, not extra protein intake. You cant build muscle without the exercise to go with it.
The body cant store protein, so once needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.
Extra protein intake can also lead to elevated blood lipids and heart disease, because many high-protein foods you eat are high in total fat and saturated fat. Extra protein intake, which can be taxing on the kidneys, poses an additional risk to individuals pre-disposed to kidney disease.
How much protein do I need?
Excessive protein intake would be more than 2 g per kg of body weight each day.
Where does protein come from?
The Best Sources Of Keto Protein
Not all protein sources are healthy for you. The belief that your body utilizes macros the same way no matter what source it comes from has been debunked by science.
A meta-analysis conducted on over 450,000 men and women observed the difference between processed meats and red meat to evaluate which one has higher carcinogenicity. Based on this review, scientists concluded that processed meats can cause colorectal and stomach cancer whereas red meat did not.
Processed meats you should avoid on keto include:
- Supports skin health
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What If You’re Not Hungry
A challenge for many older adults is that as they age, their sense of taste begins to change. In addition, a diminished sense of smell can make even favorite foods taste different or less appealing. You may not feel like eating as much as you used to, putting you at risk of not getting enough nutrients.
“Most older adults just don’t have the appetite they used to have,” Greenwood says. “This is true even for healthy, community-dwelling older people they just can’t eat the quantities they did when they were 50. As their appetite declines, there’s less room for empty calories, so they have to be careful to eat more protein than they used to even if they don’t feel like it.”
Calculating Your Protein Needs
While the above guidelines give you a good sense of where your protein intake should fall, calculating the amount of daily protein that’s right for you can help you fine-tune this further.
To determine your protein needs in grams , first, calculate your weight in kilograms by dividing your weight in pounds by 2.2.
Next, decide how many grams of protein per kilogram of body weight is appropriate for you.
- Use the low end of the range if you are in good health and are sedentary: 0.8g per kg.
- Use a higher number if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Then multiply your weight in kg times the number of protein grams per day.
154-pound male who is a regular exerciser and lifts weights, but is not training at an elite level:
- 154 lb/2.2 = 70 kg
- 70 kg x 1.7 = 119 grams protein per day
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Choose The Healthiest Sources Of Protein
Just about every type of food has protein. Some have more than others. Whether you eat meat or not, you can get enough protein from your diet.
Apart from protein, you might also want to think about what else you’re getting from protein-rich foods.
For instance, to limit saturated fat, you’d want to choose lean cuts of meat over fattier cuts. And to cut back on sodium, skip the processed meats like hot dogs and sausage.
If you’re trying to get more omega-3s, you might choose salmon, tuna, or eggs fortified with omega-3s.
If you need to get more fiber, look to beans, vegetables, nuts, and legumes.
To help lower the chance of getting heart disease, it’s a good idea to limit the amount of red meat, especially processed red meat, and eat more fish, poultry, and beans, according to researchers at the Harvard School of Public Health. Most nutritionists agree the best approach is to choose from a variety of protein sources.
If you’re watching your weight, try including protein with every meal. It will help you feel full longer. Spreading protein evenly across your meals is also good for your muscles, which is especially important as you get older and start to lose muscle mass.
The Power Of Protein: How Much Should You Really Be Eating
Protein is a powerful tool for managing your hunger and weight. Of all the macronutrients , protein is the most filling. Not only does it help you feel full, it also boosts your metabolism, and ensures you hang onto healthy muscle while losing fat. Thats one good reason why high-protein diets have become so popular, although going paleo or trying Whole30 may not be the healthiest choice. Trendy diets take the notion too far, putting too much emphasis on meat alone, at the expense of other essential foods, like grains and dairy.
Its better to understand how much protein you really need, and try to balance it throughout the day. That doesnt mean you need to load your plate with meat . But you do need to pay attention to when you eat it. Most people make the mistake of saving it for the end of the dayyou know, cereal for breakfast, a sliver of ham on a sandwich for lunch, and a huge hunk of steak or chicken for dinner. So how can you harness the hunger-fighting power of protein? Its simple when you know your numbers.
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Required Protein In A Day
Its normal to be concerned about what youre eating and how it affects your body. Protein is one essential nutrient thats vital for growing and protecting muscles and bones, but sometimes it gets overhyped. While its important to meet minimum daily protein requirements, University of Iowa Health Care reports that most Americans actually get twice the amount of protein they need.
How Much Protein Should I Eat A Day
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Why We Need Protein
Before we get into the details of what protein is, let’s get motivated by appreciating what protein does. Our bodies use protein to build just about everything. Skin, hair, muscles, organs, even the hemoglobin in your blood is made of protein.
And the list goes on: The enzymes that break down food and spark chemical reactions in the body are proteins. Our immune systems depend on protein to make antibodies. Protein molecules aid the transfer of messages between the neurotransmitters in our brains. And many hormones, including insulin and other metabolism-regulating hormones, are proteins as well.
If you’re thinking, where’s the protein? Let me at it. But before we go there, we should sneak in a little bit of science about what protein actually is. Protein molecules are made of smaller molecules called amino acids. There are twenty naturally occurring amino acids. Some names you might be familiar with are lysine, glutamine, and tryptophan. When you eat foods that contain protein, your body breaks those proteins down and reassembles the amino acids to create the protein structures it wants to make.
The human body can synthesize eleven of the amino acids it needs. However, nine amino acids are called essential amino acids because they must be taken in from food.
When a single food provides all nine essential amino acids, it is called a complete protein.
Daily Protein Requirement For Athletes
For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.42.0 g protein/kg body weight/day is sufficient for most exercising individuals, according to a 2017 critical review performed by the International Society of Sports Nutrition . In the same statement they posit that “higher protein intakes may have positive effects on body composition in resistance-trained individuals “. Additionally, the report suggests an optimal intake schedule of several doses of protein spread 3-4h apart evenly during the day.
While previously there were concerns related to too high doses of daily protein intake, current research proves the safety and efficacy of protein in general and whey protein in particular .
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Calculate Your Protein Needs On Keto Using This:
- Figure out your body fat percentage.
- Multiply your body fat percentage by your weight. This gives the amount of your fat.
- Your lean body mass = Your weight Your fat amount .
- The amount of protein you should eat = 0.8 * Your lean body mass
If you use metric units and prefer Kg calculations, then multiply your lean body mass in Kg by 1.8.
And if youre having a hard time doing these calculations or estimating your body fat percentage, then weve created a Keto macros calculator to help you out. Enter the information it asks for and itll provide your total daily protein, calories, fat, and net carbs intake. But remember, these are just guidelines things will vary for your specific needs, health conditions, and activity level.
Bottom Line: Use our Keto macros calculator to easily estimate how much protein you should eat on Keto.
Grams Of Protein For Vegetarians
For vegetarians, 100 grams of protein might look like:
- Four eggs
- ½ cup of rolled oats
- Two tablespoons of peanut butter
- One tablespoon of hemp seeds
- ¼ cup of protein granola
- One scoop of plant-based protein powder
- Two snack cheeses
- A single-serve Greek yogurt
This actually comes out to 99 grams of protein, which is pretty dang close and still a great number to hit for a day.
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Beans Peas And Lentils
Both the high fiber and protein contents in pulses help make them more filling. Whats more, the fiber may lower your blood cholesterol if you eat pulses regularly .
In a review of 26 studies in 1,037 people, eating an average of 2/3 cup of cooked pulses daily for at least three weeks resulted in 7 mg/dL lower bad LDL cholesterol, compared to control diets that equaled a 5% reduction in LDL over time .
Notably, pulses are low in a few essential amino acids, the building blocks of protein in your body. However, by eating other plant protein sources over the course of a day, such as whole grains or nuts, youll fill in those gaps .
Summary Beans, peas and lentils are good sources of lean protein. Theyre also high in fiber and may help lower your cholesterol if you eat them regularly.
How Much Protein Should I Be Eating For Weight Loss
Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. Thatâs 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if youâre very active, and on the low end if youâre trying to lose weight. If both apply, shoot for an amount somewhere in the middlearound 130 grams.
Aim to get at least 30 of those grams at breakfast, says Donald Layman, PhD, a professor emeritus of nutrition at the University of Illinois. After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you donât replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.
But not all proteins are created equal. While nuts, whole grains, and veggies technically count, they donât contain all nine of the amino acids your body needs in order to build lean muscle. Those that doknown as complete proteinsare typically found in animal products. Your best bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving.
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What Percent Protein Is Beef
Protein constitutes the majority of the composition of meat, such as beef. The protein level of lean, cooked beef is between 26 and 27 percent, depending on the cut . Rich-quality animal protein is often high in amino acid content, having all nine necessary amino acids required for the growth and functioning of your body .
A Note On Serving Sizes
Its important to note that the recommended serving sizes, jointly determined by the USDA and the FDA, arent necessarily how we all eat in real time. A good example is that salmon fillet I previously mentioned. A serving size of meat or fish is three ounces take a look at the palm of your hand and thats roughly the equivalent size. Not only do most recipes rarely have you cooking that size serving, but also if you pick up a bag of frozen salmon fillets at the grocery store, the fillets are probably going to be double that size.
These images below arent meant to depict a days worth of calories. We used these recommended serving sizes simply as reference when calculating what a daily serving of protein looks like to keep things consistent, but its important to take these serving sizes as suggestions and then adjust accordingly based on what you know to be the amount of food thats good for you, your lifestyle, and your energy needs.
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Helps Squeeze In Extra Nutrients
Protein shakes can be a simple way to squeeze some extra vitamins and minerals into your daily diet.
Vegetables like spinach, kale, zucchini, and beets are all rich in nutrients and can be easily blended into a protein shake.
Fruits like strawberries, blueberries, bananas, and kiwis are also high in fiber, antioxidants, vitamins, and minerals and can help boost the flavor of your smoothie or shake.
Other nutritious ingredients that you can add to your protein shake include nuts, seeds, yogurt, milk, herbs, and spices.
Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full.
Leucine Benefits & Leucine Threshold
There are a lot of leucine benefits. Leucine is suspected to be the only amino acid that can stimulate muscle growth and help prevent the deterioration of muscle with age.
The leucine threshold is the amount of leucine thats been shown to trigger muscle protein synthesis. The amount of leucine required to do this is at least 3 grams but preferably closer to 4. This is the amount of leucine naturally found in 30 grams of many animal-based protein sources.
Studies in humans show that even in the presence of a high protein meal, adding leucine further augments protein synthesis. Because muscle protein synthesis is what creates new muscle tissue, optimizing your leucine amount per meal, even if your meal is high in protein, may further boost muscle gain.
In fact, recent studies suggest that the chief factor in determining how well a protein builds muscle is how much leucine the protein contains.
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Dont Stress About Protein Just Focus On Carbs At First
I know one of the main problems with a ketogenic diet is trying to figure out if youre doing it correctly.
Are you getting enough fat? Are you eating too many carbs or too much protein?
Thats why were trying to make things simple.
To get started on Keto, dont stress out about your protein or fat intake initially. Just focus on getting your net carb intake under 25 g daily.
If you need to eat more protein at first because youre unsure how to add healthy fats into your diet , then thats ok.
Theres time to tweak your Keto diet after you start.
And if you dont want to think about all the macro calculations, then check out our Keto Meal Plans for effortless keto.