How Much Protein Per Day On Keto

How Do I Eat All Of The Fat That The Keto Calculator Recommends

How Much Protein Should I Eat Per Day on Keto? | Staying In Ketosis | Health Coach Tara & Jeremy

When you are first starting the keto diet, eating so much fat may seem like a daunting task.

How are you supposed to consume all of that fat and enjoy it at the same time? By knowing what keto-friendly options are available to you.

Here are some high-fat keto foods that you can eat to meet your fat needs:

  • Fatty Fish

For more high fat and/or high protein keto meal and snack ideas, check out our keto recipes.

How Do I Use Your Calculator To Get My Macros

While inputting your information, you may find that some of the sections and terms are confusing. If this is the case for you, simply click the lower case i logo located near the title of each section of our keto calculator. After you click the lower case i logo, you will be directed to a brief explanation that should answer your questions.

If you are still unsure of how to use the keto calculator or if you think you arent getting the right keto macro numbers, read through the other Q& As and comments below, you will probably find the answer there.

If you still dont find the answer, please submit a comment with the question and we will address it as soon as possible.

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

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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Will Extra Protein Increase Sugar Level

One big concern with a protein-rich diet is that the amino acids in protein may be converted into glucose through gluconeogenesis. However, physiological studies have shown that protein does not contribute significantly to blood sugar levels in healthy individuals or those with type II diabetes.

Even a meal containing 50 grams of protein will not bring about a significant increase in blood glucose. Dr. Benjamin Bikman, a professor of pathophysiology and biomedical scientist, recently proposed that your bodys ability to control blood glucose and insulin levels depends on the amount of carbohydrates you take and your metabolic health. He found that people on keto or low-carb diets are not impacted by high protein consumption as those on carbohydrate-rich diets are. Hence, while protein may induce a sugar and insulin response in the body, this is not likely to be a big concern for most individuals.

If you realize that your blood sugar rises after consuming a low-carb, moderate-protein meal, you first have to confirm that it does not have any hidden sugars or carbohydrates. If the meal is indeed low carb, you may then decide to cut down your protein intake to see if there will be a difference.

Aim For At Least 20 Grams Of Protein At Each Meal

How much fat should you eat on a ketogenic diet?

Research has suggested that your body needs about 20-30 grams of protein at each meal to ensure that amino acids get incorporated into your muscles.14 Therefore, it may be best to spread out your protein intake evenly among two or three feedings rather than consuming most of it at one meal at least if you want to increase your muscle mass.

Can you eat too much protein in one meal? This is controversial, with surprisingly little research to answer the question. Two studies in 2009 showed that consuming 20 or 30 grams of protein at a meal maximally stimulate muscle growth.15

Adding more in a meal did not increase immediate muscle growth. Some have interpreted this to mean that anything above 30 grams in a single meal was wasted. However, this isnt what the studies showed.

Since there are other potential benefits to protein intake beyond immediate muscle synthesis, these studies dont prove that the extra protein is wasted.

In addition, how does eating just once or twice a day affect the way protein is used? Do low-carb diets change this? Since we dont have answers to these questions, at this time we dont recommend limiting protein to a maximum of 30 grams per meal.

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Your Breath Smells Like Ammonia

While stanky breath that reminisces of nail polish remover is a normal side-effect on keto, breath that smells like ammonia is not.

Interestingly enough, ammonia is produced by the body when it digests and breaks down protein, Long explains. When you ingest large amounts of protein, ammonia production can make your breath smell.

So, if your breath smells like Windex, your protein intake may be high enough that its pulling you out of ketosis.

Youre Having Too Many Cheat Meals

Unfortunately, on a keto diet, you cant really have a cheat meal like you may be able to do on other diets.

This is because a cheat meal will typically be high in carbs. This will take you out of ketosis and then you will have to start all over again to get your body back into it.

However, it is impossible to completely ignore your cravings. This will make you most likely to binge. So if you do want to have a cheat meal, be smart about it.

You can try having low-carb versions of your favorite meal, such as cauliflower crust pizza. Or, if you want to order it from your local pizza store, choose thin crust over thick or deep pan. This way, you can indulge, while still staying as low-carb as possible.

If you do cheat, keep in mind that just a single transgression is likely to throw you out of ketosis, and youll have to begin the process again. It can take a minimum of two to four days to get back on track , so ask yourself if the pizza is worth it before you indulge.

For different ideas, try looking online for some keto recipes. Youd be surprised which foods have keto-friendly recipe adaptations. Theres even a way to make Reeses Peanut Butter Cups compliant with keto!

If youre up for a challenge, see how much weight you can lose on the 28-Day Keto Challenge.

Another way to have a cheat meal on the ketogenic diet is to actually make the meal is worthwhile. Dont just mindlessly snack, but really just eat something that youre craving and enjoy every bite of it.

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Different Experts Views On Protein Consumption

If you are unsure or overwhelmed about the right amount of protein to take on a low-carb or keto diet, know that many people feel the same way too.

Protein consumption is a controversial subject in the world of low-carb and keto diets. And it is not uncommon to see contrasting information about this in books or on the internet, especially with the increasing popularity of this lifestyle.

This is the reason why we provided some simple tips earlier in this article as a guide. But if you want to know the different opinions of low-carb and keto experts regarding protein intake, continue reading for a summary.

The point is nutrition experts dont agree on the amount of protein that is optimal when on low-carb or keto diets.

Why Do You Need My Body Fat Percentage

How Much Protein On Keto & Intermittent Fasting Plan Is Good? Dr.Berg

Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, were able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Eating too little or too much protein on a ketogenic diet can lead to dangerous or unwanted results.

DEXA scans are proven to be the most accurate measurement of body fat. Theyre commonly available at gyms and some doctor offices when requested. If you dont have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage.

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

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 Its Best ForThis 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.

How Much Protein Do You Need For Keto

The Recommended Dietary Allowance for protein is 0.8 grams/kg , according to the 2015-2020 US Dietary Guidelines. The RDA recommends 46 grams per day for women and 56 grams per day for men.

The RDA recommendations are problematic because it uses a reference man and woman for its macronutrient calculations, and these metrics dont reflect the average American. This reference man weighs 154 lbs, and the reference woman weighs 125 lbs.

According to the National Center for Health Statistics, the average woman weighs 168 lbs and the average man 195 lbs. This means the RDA guidelines are simply too low for most people.

Additionally, RDA is calculated based on the amount of protein required to prevent muscle loss in a sedentary person It doesnt account for physical activity, age, metabolism, illness, or any other factors that may increase protein needs.

The RDA is not a practical guide for maintaining optimal muscle mass or support an active lifestyle. The bottom line is that the RDA is simply too low for most people.

How much protein you need to eat should be individualized and based on your personal goals, whether you are on keto or not.

On the keto diet, protein can be extremely beneficial for weight loss and increasing muscle mass. Therefore, it is best to eat more, not less protein on keto.

There is no specific protein requirement for keto. The amount recommended is based on a percentage of your total calorie intake Aim for 15-25% of your calories to come from protein.

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Different Experts Views On Protein Intake 23

If youre feeling overwhelmed or confused about how much protein you need on a keto or low-carb diet, youre not alone.

Protein intake can be a controversial topic in the low-carb world, and its very common to find conflicting information about this online and in books, especially with the growing popularity of this lifestyle.

This is why we included our simple recommendations earlier in this guide, as a good guideline for most people. However, if youre interested in the different views among experts working in the field of low carb, read on for a summary.

One of the reasons is the lack of universal agreement among keto and low-carb experts about whats optimal when it comes to protein intake:

Adding to the confusion, other doctors and scientists believe protein restriction is a key to longevity, and therefore we should aim for less protein than even the RDA suggests. The general concern is that protein promotes growth, and as we age we need to prevent abnormal growth, such as cancer cells or amyloid plaques in the brain.

While there is preliminary evidence in worms, rodents and other animals that protein restriction can promote longevity, data in humans and specifically humans eating a low-carb diet is lacking.24

Therefore, we feel it is too premature to draw any conclusions about the potential risks of consuming too much protein on a low-carb diet, especially given the risks of eating too little protein.

Keto Isnt Without Its Drawbacks Health

How Much Protein Should You Eat To Stay in Ketosis

But not everyones a fan. For most people, going keto means jumping on the diet-of-the-moment bandwagon, says Jackie Newgent, RDN, a culinary nutritionist in New York City and the author of The All-Natural Diabetes Cookbook. For most, its a fad diet that will offer temporary results. That runs counter to Newgents usual advice to find an eating plan you can follow for a lifetime. She also worries that reducing carbs as much as the original keto diet calls for will cut out nutrient-rich foods, like whole grains, certain veggies, and fruits.

Read Also: Fat And Protein Efficient Metabolism Diet

Differences In Protein Needs Between Men And Women

Protein metabolism in both men and women throughout the life cycle remain fairly similar. There are several factors that come into play that diversify individual needs, but these dont necessarily differ between men and women. Some examples are:

  • Age
  • Activity level
  • Fitness goals

However, during times of significant hormonal changes, the protein needs of men and women can look quite different. During menopause and puberty, for instance, protein needs may vary.

Lets take a look at mens vs. womens protein needs during the life cycle.

How The Keto Diet For Beginners Works

The keto diet is a so-called low-carb healthy-fat or low-carb high-fat diet.

Accordingly, it reduces carbohydrates and maximizes healthy fats while keeping protein consumption moderate.

However, few people are aware that this composition lowers insulin, setting the hormonal course in the body to lose weight.

On the other hand, when you feed your body carbohydrates, it converts them into glucose. Consequently, blood sugar and the level of the storage hormone insulin rise.

As the name suggests, insulin has the task of storing excess glucose in the form of glycogen and fat.

As long as stored carbohydrates are present, the body uses them preferentially for energy production.

When glycogen stores are empty, the body must break down stored fat and convert it into ketones.

As soon as these fat energy bodies predominantly feed the energy supply, the metabolic state of ketosis is reached.

In contrast, insulin blocks the enzyme that breaks down body fat .

In light of this, researchers can now predict up to 75% of gains and losses in overweight individuals based on insulin levels .

However, it is not only carbohydrates that increase insulin levels.

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Can You Overeat Protein On Keto

The answer is probably not.

Many people believe that gluconeogenesis can kick you out of ketosis, but this is unlikely to happen for several reasons.

Even if you never ate another carbohydrate again, the body needs small amounts of glucose to function.

Specific organs, like the liver, do not use anything other than glucose to fuel various metabolic functions.

The main goal of the body is to maintain homeostasis. Too little sugar is just as harmful as too much sugar . The body needs some sugar to stabilize blood sugar.

That being said, the body doesnt like to rely on gluconeogenesis unless it has to. It takes a lot of energy to make glucose from protein or other compounds, so the body readily switches over to ketones for energy when it can.

A 2013 study found that during a low-carb fast, it took approximately 8 hours for the body to produce 50 grams of carbs through gluconeogenesis. Of those 50 grams of carbs, only 3 grams came from the protein that had been consumed during that 8-hour window.

If youre afraid that gluconeogenesis from protein will produce too many carbs and kick you out of ketosis, you can see that it is pretty unlikely to happen.

Unless youre insulin-sensitive or are an insulin-dependent diabetic, you shouldnt run into any issues with protein affecting your blood sugar.

However, there is some evidence that a high protein diet may be harmful to health.

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