How Much Protein Should I Eat On The Keto Diet

Do You Eat Enough Protein In Your Ketogenic Diet

How Much Protein Should You Eat on Keto? (Protein and the Ketogenic Diet)

So as you now know, you might experience some gluconeogenesis if you are just starting a keto diet.

But it will happen on a much smaller scale once you are fat adjusted.

It is much more likely that you will not eat enough protein when on a keto diet. And this common mistake could sabotage your energy and weight loss goals.

The thing is, you may not even notice that youre not eating enough protein. Thats because when you switch to Keto, you eat more satisfying fat and your hunger will automatically decrease a little with Keto.

Thats why its important to calculate your ideal protein intake and make sure you get enough every day to support your goals and activity level.

Is The Keto Diet A High

The ketogenic diet is often thought of as a high protein diet. However, keto is traditionally more moderate protein as it focuses on carb restriction and high fat to train your body to burn fat for energy instead of carbs.

People that eat high protein meals also avoid high carb foods such as potatoes, rice, wheat bread, pasta, and corn.

It isn’t so much about calorie intake as it’s about eating nutrient-rich foods that train your body to use protein and fat stores for energy.

The Truth About Gluconeogenesis And Keto

In the same way that you cannot claim to be in ketosis just because you eat a lot of fat you are not thrown out of ketosis by gluconeogenesis just because you consume a lot of protein in keto.

Gluconeogenesis is a slow, steady process at a constant rate.

An increase in blood glucose after eating a high-protein meal does not automatically mean GNG, because it usually takes longer for your body to release glucose from protein.

Any increase in your blood sugar level is most likely due to your liver releasing hormones to digest this protein.

One of the most important facts to keep in mind is that GNG does not happen just because it can GNG only occurs when it is necessary.

Studies show that more protein in the diet does not increase the rate at which GNG occurs.

If gluconeogenesis were a supply-driven process, an excess of protein would trigger the onset of gluconeogenesis each time.

But just because your body has too many amino acids doesnt mean they are actually converted to glucose.

If your body doesnt need that glucose, your body wont look for it or make it from something else.

Studies show that over 90 % of all cases of GNGs are caused by the following:

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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 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.

Best Whey Protein For Keto

How Much Calories Should I Eat Keto

Below there are several vital elements to consider when choosing the best whey protein powder to ensure you meet your keto goals:

  • Low Carbohydrate This should be priority #1. Always choose a whey protein isolate , which is low in carbohydrates and high in protein content.
  • Grass-Fed Sourcing Keto guidelines do not differentiate between healthy and unhealthy protein however, for the health-conscious, it’s essential to choose a grass-fed protein over grain-fed protein. Grass-fed protein is free of GMOs, hormones, additives, heavy metals, etc. It’s equally important to consider the sourcing of the grass-fed whey protein. For the highest quality whey, cows should be grassfed year-round on open pastures .
  • Protein Content To maximize the benefits of your protein shake, choose a whey protein powder that has a robust amino acid profile, including BCAAs, and high protein content.
  • Unflavored Unflavored whey allows you to avoid hidden carbohydrates associated with conventional whey protein powders. Utilizing unflavored whey also will enable you to assess the whey protein quality adequately.
    • Grass-Fed Whey Protein Isolate

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    What About Resistance Training And The Keto Diet

    A more recent paper looked at the efficacy of ketogenic diet on body composition during resistance training in trained men.

    Researchers found that over an eight-week period, participants were able to lose body fat with no loss of muscle mass. This was achieved while consuming a Keto diet at a calorie surplus and ingesting 2 g protein per kg of body weight .

    Based on this and previous studies, anywhere between 1.6-3 g/kg would likely be sufficient for the most active individuals amongst you.

    Protein Requirements For Weight Gain Or Muscle Gain On A Ketogenic Diet

    If your goal is to gain a lean body mass, protein is the most critical macronutrient.

    Muscles are made from protein. Without adequate protein, there are no raw materials available to build new muscle. Additionally, research has found that a low-carb diet can help preserve muscle mass.

    To optimize muscle gain, aim to eat 1.2 – 1.7 g/kg of protein per day.

    With the help of a good meal plan, you can spread your protein out evenly throughout the day to give your muscles a steady dose of amino acids.

    After your workouts, be sure to get some protein in you to give your body the fuel it needs to recover and build new muscle.

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    How Much Protein Should I Be Eating

    Protein intake is imperative when it comes to keto. Too much and you can lower your ketone levels, too little and you can lose excess muscle. You want to be in the sweet spot.

    If youre sedentary, we recommend having between 0.6g and 0.8g protein per pound of lean body mass.If youre active, we recommend having between 0.8g and 1.0g protein per pound of lean body mass.If you want to gain muscle, we recommend having between 1.0g and 1.2g protein per pound of lean body mass. You should not need to consume more protein than that, according to thesestudies.

    It can seem complicated, but its honestly not! Its just a ratio of protein. If you are 100 lbs. of muscle and want to gain muscle , you eat 100g protein.

    If youre still confused, dont worry the keto calculator automatically sets your protein based on your activity level.

    Why Does Your Keto Calculator Only Calculate Net Carbs

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

    Total carbs is not a precise indicator of the carb content of a food. When you see total carbs on a food label, the number beside it represents the cumulative total of grams of dietary fiber, sugar, and sugar alcohol that are in that food item or beverage. Net carb content, on the other hand, relates to the carb content of the food that is digested at four calories per gram and impacts your ketones levels.

    For example, if we told you to eat 50 total carbs rather than 20-30 grams of net carbs, you could be eating anywhere between 0 and 50 grams of net carbs. At 0 grams of net carbs, most people will get into ketosis within the first week and experience deeper levels of ketosis as the weeks progress. On the other hand, while eating 50 grams of net carbs per day, many people will struggle to get into ketosis and sustain higher ketone levels.

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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.

    What Ive Learned From These Experiments

    to eat maximum 20 grams of carbs a day.

    A while back I found out Id been lying to myself for years I wasnt really in ketosis. To understand why, I did an experiment and learned that Id been eating too many carbs and possibly too much protein.

    I immediately reduced my carb and protein intake to maximum 20 and 60 grams per day respectively, and boom straight back into ketosis.

    But I didnt love eating just 60 grams of protein. To find out how much more I could eat AND remain in ketosis, I did the above protein experiment.

    From this latest experiment, Ive learned that I can likely eat 80-130 grams of protein a day for weeks, and possibly for way longer, without dropping out of ketosis.

    So, for me, the key to ketosis is to restrict the intake of carbs to less than 20 grams of carbs a day.

    Now, lets talk about you.

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    Can Excess Protein Increase Glucose From Gng

    GNG is an extremely stable process. Its not easy to increase it even with extra protein.

    Gluconeogenesis doesnt work at the same rate as carbohydrate metabolism .

    When you eat chocolate cake, your blood glucose quickly spikes in response to that sugar.

    When you eat extra protein, your blood glucose doesnt spike the same way. Studies have shown that GNG production doesnt increase even with extra amino acids.

    • Gluconeogenesis is the process of creating internal glucose from non-carb sources, including protein.
    • Gluconeogenesis is necessary for survival.
    • Gluconeogenesis makes ketosis possible.
    • Eating too much protein wont increase the rate of gluconeogenesis.

    But eating protein isnt just safe its necessary.

    Why Eating Too Much Protein On Keto Is A Myth

    Pin on Keto

    Many keto dieters beginners and experts alike believe that eating too much protein can increase the amount of blood sugar present in the blood through a metabolic pathway called gluconeogenesis.

    Gluconeogenesis is the creation of new glucose in the body from non-carbohydrate sources such as lactate, pyruvate, and protein.

    Its name has the following three components:

    Gluco: Meaning glucose.

    • Genesis: Meaning origin or creation.

    GNG is literally the creation of glucose from anything but carbohydrates.

    Take the keto quiz

    Your body uses compounds like lactate, amino acids , and glycerol to create glucose when no carbohydrates are present.

    By this very definition, its safe to assume that gluconeogenesis should be avoided at all costs. After all, when glucose is present, it means your body cant produce ketones and use it as the main fuel source.

    But some glucose is required for us to live.

    In fact, your cells use gluconeogenesis to ensure you dont die when there are no carbohydrates present in your system.

    The three main responsibilities of GNG include:

    • Preventing hypoglycemia
    • Fueling the tissues that cant use ketones
    • Replenishing glycogen stores

    Do not consume lower amounts of protein to avoid gluconeogenesis. Too little protein is worse for your health than too much.

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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.

    Tips For Further Personalization 22

    • Adjust the protein portions up or down as needed, but dont be concerned about hitting an exact target. Remember, your ideal protein range is pretty broad, and you should feel completely free to vary the amount you eat by 30 grams or even more from day to day. If you are lower in protein one day, try to add extra the following day.
    • If youre an intermittent faster, you may want to increase the protein portions at the two meals you eat somewhat. For instance, in the 70-gram example above, either eat larger portions of fish at lunch and chicken at dinner, or add hard-boiled eggs at lunch and have a piece of cheese after dinner.
    • If you eat one meal per day it may be a challenge to get adequate protein intake. Consider eating OMAD a few times per week, with higher protein intake on the other days. Or, if you prefer the consistency of OMAD every day, consider eating within a 2-hour time window. That allows you to eat your meal and still have time to snack on nuts, cheese, or meats to increase your protein.
    • Eat nuts and seeds at meals or as snacks. Keep in mind that they provide about 2-6 grams of protein per quarter cup or 30 grams . But beware, they contain some carbs and lots of fat calories, which can add up quickly. Therefore, being cautious with nut intake is a good idea for most people, especially if youre trying to lose weight.

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    Best Whey Protein Powder For Keto

    Whey Protein Isolate is a great, go-to option for the Keto diet! Unlike Collagen and plant-based protein, whey isolate is a “complete” protein and contains the lowest number of carbohydrates per serving of any whey protein. For added health benefits, choose a grass-fed whey protein isolate free of hormones, additives, and heavy metals.

    In this article, we explore the ways to incorporate whey protein into your keto diet and why whey is a better alternative than Collagen and plant-based proteins to achieve your health & fitness goals. Step one of this process is to define “Ketosis.”

    Aim For At Least 20 Grams Of Protein At Each Meal

    How much FAT should I 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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    The Best Sources Of Healthy Fats For The Keto Diet

    There are many foods that can provide you with healthy fats on the ketogenic diet. The best sources are whole foods like:

    • Egg yolks pasture-raised eggs are healthiest
    • Olives Any olives will do. Just make sure they have no added vegetable oils or sugars.
    • Healthy oils coconut oil*, olive oil, MCT oil, and avocado oil
    • High-fat nuts macadamias, pecans, almonds, etc.
    • Fatty fish salmon, sardines, etc.
    • Butter or ghee* 100% grass-fed butter and ghee are healthiest. Use ghee if you are sensitive to dairy proteins.
    • Coconut butter* make sure it has no added sugars.
    • Cocoa butter* Use it to make your own keto chocolate or fat bombs.
    • Low-carb chocolate If not sweetened with stevia or another low carb sweetener, make sure its at least 80% cocoa content or higher, as the carbs can add up quickly. Here is an example of low carb friendly chocolate that you can try.
    • High fat cheeses* mascarpone cheese, cream cheese, cheddar cheese, etc.
    • Full fat yogurt* be mindful of the net carbs in the yogurt or make your own keto coconut cream yogurt.
    • Fatty cuts of meat* pepperoni and bacon, for example, are some of the fattiest meats you can have.

    *Asterisked items contain fats that may increase cholesterol levels and heart disease risk in some people. If your cholesterol levels are unhealthy and heart disease runs in your family, then it may be best to limit these foods. For more information on the keto diet and cholesterol, feel free to check out this article.

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