How To Know If You Are Eating Too Much Protein On Keto: Finding Your Ketosis Protein Limit
To find out your personal keto protein limit, follow these steps:
How many grams of protein can you eat per day before your ketone levels drop below 1.5 mmol/L? Eat a little less protein than that.
On the other hand, if your blood ketone levels are below 1.5 mmol/L, make sure you are eating fewer than 35 grams of carbs. Once your carbs are under control, start reducing your protein intake little by little until your ketone levels are in the optimal range.
Keep measuring your ketones for a few days, and if youre always in optimal ketosis, you have found your ketosis protein limit. Measure your ketones just once a week after that to make sure you are still on the right track.
As you can see, this process is pretty intricate and requires a great deal of awareness and experimentation. If you find this to be too much of an inconvenience, there is another method you can use to determine when your diet is too high in protein for maintaining ketosis.
Nuts Seeds And Healthy Oils
Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides , which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.
Carb counts for 1 oz. of nuts and seeds :
- Almonds: 3 g net carbs
- Brazil nuts: 1 g net carbs
- Cashews: 8 g net carbs
- Macadamia nuts: 2 g net carbs
- Pecans: 1 g net carbs
- Pistachios: 5 g net carbs
- Walnuts: 2 g net carbs
- Chia seeds: 2 g net carbs
- Flaxseeds: 0 g net carbs
- Pumpkin seeds: 2 g net carbs
- Sesame seeds: 4 g net carbs
Keto Spices Seasonings And Condiments List
Need to add some flavor to your recipes? Here are the best keto-friendly spices, seasonings and condiments:
- Apple cider vinegar
- High-quality herbs and spices
- Mayonnaise made with quality oils
- Sea salt
- Vanilla bean
Eat moderately: Balsamic vinegar, hot sauces that contain carbs and sugar, premade dressings and sauces
Avoid: Artificial flavors, artificial sweeteners, MSG, packaged sauce and spice mixes with added starches and sugars, soy products
You May Like: Protein Treatments For Natural Black Hair
Older Adults And Children Need More Protein
Children that are still developing have a much higher RDA for protein than adults , which in theory makes a lot of sense considering their higher growth rate.
As we become adolescents, our protein needs are not as high as childrens relative to our height and body weight. However, our protein needs go up again as we reach old age.
Health organizations in Europe, the United States, and many other countries recommend at least a daily protein intake of 0.8 g per kg for adults up to 19 years and above. Still, many protein experts think that people older than 65 need at least 1.2 g of protein per kg every day to prevent muscle loss and other age-induced changes.
In a new study conducted on older women, a daily intake of more than 1.1 g of protein per kilogram was associated with a lower risk of frailty, a condition characterized by weakness, lack of strength, and many other changes common in old age.
How Much Protein To Eat On Keto
The Standard American Diet is dense in carbs, with some protein and very little fat. On keto, you take a seemingly opposite approach, with the bulk of your calories coming from fat, some calories coming from protein, and very few from carbohydrates.
While every person has individual needs, most people follow these macronutrient guidelines to enter ketosis:
- 75-80% of calories should come from fat
- 20% of calories should come from protein
- 5% of calories should come from carbohydrates
This is a common way to break down your macros on the ketogenic diet. And while it may help you to start producing ketones, it may not be the most effective approach for overall body composition and weight loss.
Instead of setting up macronutrient percentages, theres a better alternative.
Also Check: Premier Protein Artificial Sweetener
How To Meet Your Protein Needs: Top Keto Protein Sources
Need help meeting your protein needs? Add one or more of these keto-approved protein sources to your meals:
For those of you who are trying to cut down on any animal products, please check out our guide to vegan keto dieting. There youll find plenty of vegan-friendly protein sources.
To meet your needs with these protein sources, I recommend researching their nutrition info online or on a calorie tracking app and splitting your servings evenly throughout your meals. However, if you are weight training or doing any form of rigorous exercise, feel free to have your highest protein meal post-workout to make it easier to meet your protein needs without it impacting your ketone levels.
How Much Protein Is Optimal On Keto
Eating too little protein can mean you lose too much muscle when you lose weight. But eating too much could cause your body to turn that excess protein into glucose and thereby knock you out of ketosis.
Theres not a general consensus on this issue
But below are some good guidelines to follow when determining how much total daily protein you need on Keto.
Also Check: Can You Lose Weight Only Drinking Protein Shakes
Dark Chocolate And Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.
In fact, cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries .
Dark chocolate contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (
Clean Keto Calls For Eating Organic Versions Of Foods
How It Works Swinging in the opposite direction of the dirty keto approach is, naturally, clean keto. But its not a full 180, because you can still focus on convenience, says Raymore, Missouri-based Randy Evans, RD, consultant for Fresh n Lean, a meal delivery service specializing in keto foods. You also will still stick to the same macronutrient distribution as standard keto. The difference is that clean keto is based on sourcing the healthiest versions of foods. That means youll look for terms like organic, grass-fed, pasture raised, and cold-pressed. Youll also lean heavily towards whole plant foods, Evans says.
Who It’s Best For This approach is for those who focus on food quality just as much as they do on macro tracking. Also, clean keto may involve more financial investment, since grass-fed meats and cold-pressed extra-virgin olive oil tend to be pricier than lower-quality options, especially those packaged for convenience.
Risks to Note Focusing on the healthiest possible foods and bringing in a fridge-load worth of plants in the process doesnt include many cautionary notes, according to Evans. That said, because plant foods still contain carbs, youll need to keep your macros in mind. If you can, this can be a relatively healthier way to do the fad diet.
Read Also: Can Collagen Supplements Cause Headaches
Plain Greek Yogurt And Cottage Cheese
Plain Greek yogurt and cottage cheese are healthy, high protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle in moderation.
A half cup of plain Greek yogurt provides 4 grams of carbs and 9 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 11 grams of protein (
As a pure fat source, olive oil contains no carbs. Its an ideal base for salad dressings and healthy mayonnaise.
Because it isnt as stable as saturated fats at high temperatures, its best to use olive oil for low-heat cooking or add it to foods after theyve been cooked.
Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. Its ideal for salad dressings, mayonnaise, and adding to cooked foods.
Best Sources Of Protein On Keto
Most protein on keto should be high quality and whole foods-based. Here are some of the best keto protein sources:
- Organ meats
- Fatty fish and seafood like salmon, sardines, mackerel, cod, tuna, and sea bass
- Whole eggs
Dairy , and some low-carb nuts and seeds are also sources of protein you can include on your Keto Zone Diet.
Here are a few more tips for choosing protein on keto:
- In general, fattier cuts of meat will have slightly less protein, but they are also the best choice for a ketogenic diet since you want a higher proportion of fat. But try to choose grass-fed as much as possible with fatty meats.
- Steer clear of processed meats like salami, pepperoni, hot dogs, and sausage as much as possibleand have them no more than every 3-4 days.
- Consider what comes with the protein you choose. Does it have a lot of carbs like beans and lentils, or is it covered in a sugary sauce? If so, skip it.
Also Check: Best Protein Treatment For Natural Black Hair
Whey Protein For Keto
Whey protein is an animal-based protein found in cow’s milk and is a by-product of cheese production. It contains a significant amount of all nine essential amino acids and is considered one of the most readily available “complete” proteins.
In general, whey protein is the leading choice in the fitness community proven to build lean muscle mass and promote strength gain over all other isolated protein macro powders.
In general, keto enthusiasts try to limit their exposure to carbohydrates throughout each day. On average, in terms of carbohydrate intake, 50 grams per day tends to be the most popular consumption limit providing optimal balance.
The added benefits include weight loss acceleration, reduced inflammation, and decreased blood pressure. Whey protein is available in two forms, concentrate and isolate. Whey Protein Isolate is the best choice for keto dieters as it has fewer carbohydrates per serving than Whey Protein Concentrate .
The reason is the additional processing step for whey protein isolate, which yields a ~90-95% protein powder by volume .
Learn More Here: Whey Protein Isolate vs. Concentrate
Check The Carb Content
Look at the nutrition facts label or search for the information online. The best indicator of how much a food will impact ketosis is its net carb content.
You can find the net carbs in each serving by subtracting total dietary fiber from total carbs .
Is it possible to fit that food within your daily net carb limit ?
As a general rule of thumb, any food with 10 or more grams of net carbs per serving will be difficult to fit into a keto diet.
Read Also: How To Lose Weight With Premier Protein
Best Whey Protein For Keto
Below there are several vital elements to consider when choosing the best whey protein powder to ensure you meet your keto goals:
- Grass-Fed Whey Protein Isolate
How Could Eating Too Much Protein Prevent Ketosis
According to Sports Nutritionist Rudy Mawer, CISSN, Protein should be moderate, as a very high intake can spike insulin levels and lower ketones.
Theoretically, when you eat excess protein, it can trigger gluconeogenesis: the process which turns proteins into glycogen .
And the idea is that your body will use this glucose for fuel instead of using ketones, so you wont get the fat-burning benefits of ketosis.
Don’t Miss: G Plan Fat Protein Efficient Diet
What Protein Has No Carbs
Protein Dominant FoodsCod: In a 3 oz serving theres 15 grams of protein, 1 gram of fat, and no carbohydrates.Tilapia: In a 3 oz serving theres 21 grams of protein, 1 gram of fat and no carbohydrates.Shrimp: In a 3 oz serving theres 17 grams of protein, 1 gram of fat and no carbohydrates.More items
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.
You May Like: Should I Drink Protein If I Want To Lose Weight
However Not Everyone Agrees That Too Much Protein Can Prevent Ketosis
It looks like a lot more research needs to be done before we know for sure
- We havent found any solid evidence to support the idea that excess protein is turned into glucose. More experiments are needed to confirm that this still holds true in keto dieters.
- The key = less than 20 grams of carbs per day. The lesson = high protein intake doesnt erode glucose control or kill ketones in the context of carbohydrate-restriction.
Bottom Line: There isnt conclusive evidence that protein can prevent ketosis. So, our recommendation for Keto is to decrease your net carb intake first and then if youre not getting the results youre expecting, then look into your protein intake.
The Best Keto Protein Powder Top 5
Discover which Keto protein powder works best for you and your goals, and check out our favorite brands, flavors, and ways to cook with protein powder on a keto diet. It is definitely a staple to our keto diet for many of the following reasons.
We consider fatty cuts of meat and pasture raised eggs to be the best sources of protein out there, but protein powder comes in handy and its a healthy option!
Not every protein powder is keto-friendly. Just like with any product on a low-carb diet, you must read the label closely to ensure youre not accidentally consuming a bunch of added sugar and carbs.
While consuming mostly whole food sources of protein like chicken, beef, eggs, and wild caught fish are the healthiest sources of protein, keto protein powder provides a convenient and healthy protein option for people on the go.
TIP: Remember to consume healthy fats alongside your keto protein powder to ensure satiety and long-lasting energy. Just like with any keto meal, its best to keep the fat ratio higher than the protein.
Also Check: Shakeology Vs Protein Shake
How Much Protein On Keto
How much protein on keto is often debated amongst the keto-community, but as I stated earlier, too much is better than too little.
Protein is the most important macronutrient when it comes to:
- Enzymes, hormones, and other bodily functions
- Maintaining muscle
Based on how much work you want to put in to figure it out, Ill present you with two methods:
What Foods Are High In Protein But Low In Carbs
Here are eight low-carb, high-protein foods:Low-fat plain Greek yogurt. Top your Greek yogurt with some nuts for an added boost of protein. Almonds. Almonds are a quick and easy snack. Sunflower seeds. Make a healthy trail mix with nuts and seeds. Canned tuna. Salmon. Eggs. Cheese. Tofu.
Recommended Reading: Can I Lose Weight Drinking Protein Shakes Only
What Can You Eat And What Can’t You Eat On Hpkd
On a HPKD, you still eat the same types of foods that you would on a standard keto diet:
- Healthy Fats: Olive oil, coconut oil, MCT oil, avocados, butter, ghee, tallow, etc.
- Quality Protein: beef, poultry, pork, seafood, nuts, seeds
- Non-Starchy Veggies: leafy greens, cucumbers, broccoli, asparagus, onions, tomatoes, zucchini.
The key is just upping your protein intake to 120 grams each day .