Managing Protein Intake While On A Keto Diet

Protein is one of the three macronutrients that the body needs in large quantities. The other two are carbohydrates and fat. Protein is essential for muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair, and nails, and maintaining the pH of blood and bodily fluids. It also helps with weight loss by slowing down digestion and increasing the number of calories burnt during the digestion process.

The keto diet is a low-carb, high-fat, and moderate-protein diet. The general guidelines for following the keto diet include consuming an average of 70 to 80 percent of your daily calories from fat, 10 to 20 percent of your daily calories from protein, and 5 to 10 percent of your daily calories from carbohydrates.

The ideal protein consumption on keto varies from person to person and depends on factors such as age, weight, lifestyle, and health conditions. For most people, a daily protein intake of 1.2 to 2 grams per kilogram of body weight is recommended. However, some people may require a higher protein intake, such as those looking to maintain muscle mass while losing weight, those at risk of slow wound healing, older adults aiming to stay active, and individuals with type 2 diabetes or cardiovascular risk factors.

It is important to note that consuming too much protein on a keto diet may lead to gluconeogenesis, a process where the body converts amino acids from excess protein into glucose. This can potentially kick you out of ketosis and sabotage your weight loss efforts. Therefore, it is crucial to calculate your protein needs based on your individual goals and health status to ensure you are getting the right amount of protein while following a keto diet.

How much protein is too much?

The idea that too much protein will kick you out of ketosis is largely a myth. However, it is important to monitor your protein intake to ensure you are getting enough, but not too much.

According to ketogenic diet experts Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD, the best way to calculate your protein needs is in grams per kilogram of body weight (g/kg body weight). They recommend a target range of 1.2-2.0 g/kg body weight, depending on your lifestyle. For example, if you are a male who lifts heavy weights, you may want to eat at the higher end of the protein range, whereas a smaller female who doesn't do much weight lifting may be better off at the lower end.

While it is unlikely that eating too much protein will kick you out of ketosis, it is possible, especially for people with type 1 diabetes. However, sticking to the recommended guidelines of 1.2-2.0 grams per kilogram of body weight should be enough to support ketosis without the risk of breaking it.

On a short-term basis, you may not notice any side effects or complications from low protein intake. However, over time, inadequate protein intake could lead to several problems, including muscle mass loss, appetite changes, weight gain, delayed wound healing or injury recovery, and fatigue.

How to Get Enough Protein on Keto

• A piece of meat the size of a deck of cards is roughly 20 grams of protein. Most people will need at least 60 grams of protein per day, so aim to include at least a "deck of cards" worth of meat at each meal.
• Spreading protein intake evenly throughout the day is the easiest way to meet your goals.
• Nuts, seeds, and cheese can easily boost your protein intake.
• Meat and protein powder are the easiest ways to significantly increase your protein intake.

In certain cases, such as on keto or as part of a low-carb meal, protein may slightly increase blood sugar levels through a process called gluconeogenesis. However, this doesn't usually cause any significant changes to blood sugar levels.

Recommended Daily Intake

As a general guideline, stay within your recommended protein range (30% of your daily calories if you're following a standard keto diet) or between 0.73 and 1 gram of protein per pound of body weight. You may need more protein if you're older, recovering from an injury or illness, are an athlete, or live an active lifestyle.

What are the benefits of protein?

Protein is a macronutrient and one of the essential building blocks for good health. It is the foundation for organs, bones, muscles, hair, skin, nails, and enzymes and hormones like insulin and growth hormone. Consuming the right amount of protein can have many health benefits. Here are some of the advantages of eating a protein-rich diet:

• Reduces Appetite and Hunger Levels: Protein is the most filling of the three macronutrients and helps you feel full for longer. It reduces the hunger hormone ghrelin and boosts peptide YY, a hormone that makes you feel full.
• Increases Muscle Mass and Strength: Eating enough protein helps maintain muscle mass and promotes muscle growth, especially when combined with strength training. It can also help prevent muscle loss during weight loss.
• Good for Your Bones: Contrary to a common myth, protein, including animal protein, has been shown in long-term studies to benefit bone health. People who consume more protein tend to maintain bone mass better as they age and have a lower risk of osteoporosis and fractures.
• Reduces Cravings and Late-Night Snacking: Increasing protein intake can help reduce cravings and the desire for late-night snacks by improving the function of dopamine, a brain hormone involved in cravings and addiction.
• Boosts Metabolism and Fat Burning: Protein has a higher thermic effect than fat or carbs, meaning it boosts metabolism and increases calorie-burning. This can lead to an automatic reduction in calorie intake and cravings.
• Lowers Blood Pressure: Higher protein intake has been linked to lower blood pressure and improvements in other risk factors for heart disease, such as reduced LDL (bad) cholesterol and triglycerides.
• Helps Maintain Weight Loss: A high-protein diet can aid in weight loss by boosting metabolism, reducing calorie intake, and curbing cravings. It can also help prevent weight regain by making you feel fuller for longer.
• Benefits Healthy Kidneys: While restricting protein can benefit those with kidney disease, high protein intake does not harm individuals with healthy kidneys.
• Aids in Injury Recovery: Protein helps your body repair itself after an injury by providing the building blocks for tissues and organs.
• Promotes Healthy Ageing: Eating more protein can reduce age-related muscle loss and prevent sarcopenia, one of the main causes of frailty and reduced quality of life in older adults.

What are the risks of not eating enough protein?

Protein is an essential macronutrient that plays a crucial role in several bodily functions. It is responsible for creating key enzymes and hormones, repairing and building muscles, supporting healthy bones and joints, promoting healthy skin, hair, and nails, maintaining the pH of blood and bodily fluids, and supporting immune function. Therefore, not consuming enough protein can have several negative consequences on your health. Here are some of the risks associated with not getting enough protein:

• Decreased muscle mass and strength: Protein is essential for muscle repair and growth. When there is insufficient protein, the body breaks down skeletal muscle tissue for energy, leading to muscle atrophy and a decrease in overall strength. This can affect movement and increase the risk of falls and fractures, especially in older adults.
• Weakened immune system: Protein helps produce antibodies that protect the body from infections and illnesses. A protein deficiency can lead to a lower number of antibodies, making individuals more susceptible to infections and increasing the severity of infections.
• Skin, hair, and nail problems: Protein is a major component of skin, hair, and nails. A lack of protein can lead to dry and flaky skin, hair loss, brittle hair, and ridges in nails.
• Stunted growth in children: Protein is crucial for the growth and development of children and adolescents. Insufficient protein intake can delay or prevent growth, affecting their health and well-being.
• Weight loss or gain: Protein helps regulate appetite and keeps you feeling fuller for longer. A low protein diet can lead to either weight loss or weight gain, depending on various factors.
• Nutrient malabsorption: Not consuming enough protein can lead to difficulty in absorbing other essential nutrients such as niacin, iron, zinc, and calcium.
• Slow recovery from injuries: Protein is necessary for the body's ability to heal and rebuild new cells, tissues, and skin. A lack of protein can slow down the recovery process.
• Low blood pressure and heart rate: Protein deficiency can cause a decrease in blood proteins, leading to a drop in blood pressure and heart rate. This can result in shortness of breath, lightheadedness, and fatigue.

It is important to note that these risks may vary depending on individual factors such as age, weight, physical activity levels, and overall health. Consulting with a healthcare professional or a registered dietitian can help determine the right amount of protein for your specific needs.

How do you calculate your protein intake?

Protein is an essential macronutrient with a wide range of functions in the body, from muscle growth and repair to supporting healthy skin, hair, and nails. While there is no one-size-fits-all answer for calculating protein intake, as it depends on various factors such as body composition, activity level, and health status, here are some guidelines and methods to help you determine your ideal daily protein intake.

Recommended Daily Protein Intake

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This value is the minimum recommended to maintain basic nutritional requirements and may not be sufficient for everyone. For instance, pregnant women are advised to consume 75-100 grams of protein per day to support the developing fetus and their own bodily changes.

Calculating Protein Intake Based on Body Weight

A commonly recommended range for protein intake is between 1.2 to 2.0 grams of protein per kilogram of body weight. To calculate this, you can divide your weight in pounds by 2.2 to get your weight in kilograms, and then multiply it by 1.2 and 2.0 to get the range of protein intake in grams. For example, a person weighing 165 pounds (75 kg) would need about 60-120 grams of protein per day.

Calculating Protein Intake Based on Calorie Percentage

Another approach is to determine your protein intake as a percentage of your total daily calorie intake. The current U.S. Department of Agriculture (USDA) guidelines suggest that adults should derive 10% to 35% of their calories from protein sources. To apply this method, you need to first calculate your daily calorie intake, then multiply it by 0.1 (10%) and 0.35 (35%) to get the range of calories that should come from protein. For instance, if you consume 2,000 calories per day, you should aim for 200 to 700 calories from protein sources.

Calculating Protein Intake Based on Grams per Day

You can also set a specific protein gram range as a target. To do this, divide your calorie range numbers by 4, as each gram of protein contains 4 calories. Following the previous example, a person consuming 2,000 calories per day should aim for 50 to 175 grams of protein per day.

Adjusting Protein Intake Based on Activity Level and Goals

It's important to note that these calculations provide a starting point, and adjustments may be necessary based on your activity level and specific goals. If you are highly active, engaged in endurance or strength training, or aiming to build muscle mass, you may require a higher protein intake. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day, with endurance athletes towards the lower end and strength athletes towards the higher end.

On the other hand, if you are aiming for weight loss, a higher protein intake may support muscle maintenance while losing body fat. Additionally, older adults may benefit from a higher protein intake to preserve muscle mass and physical function as age-related muscle loss occurs.

In summary, calculating your ideal protein intake involves considering your body weight, activity level, health status, and individual goals. It's always a good idea to consult a specialist, such as a dietitian or doctor, to fine-tune your protein intake based on your specific needs and ensure it aligns with your overall nutritional goals.

What are the best sources of protein?

Protein is an essential macronutrient with a wide range of functions in the body. It is made up of amino acids, some of which our bodies cannot produce, so we need to get them from food. Animal proteins are considered "complete proteins" because they contain all nine essential amino acids.

Meat, Poultry and Fish

Meat, poultry and fish are staple foods on the keto diet. They are very low in carbohydrates and appropriate for the keto diet. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium and selenium. Shellfish is also keto-friendly, but it's important to track the carb counts to stay within your range.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbohydrates and about 6 grams of protein. They can also help you feel full for longer. It's important to eat the whole egg, as most of the egg's nutrients are found in the yolk, including antioxidants that protect eye health.

Dairy

Cheese is a great source of protein and fat and is very low in carbohydrates. Greek yoghurt and cottage cheese are also nutritious, high-protein foods. While they do contain some carbohydrates, they can be eaten in moderation on keto.

Nuts and Seeds

Nuts and seeds are healthy, high in fat and low in carbohydrates. They are also a good source of fibre, which can help you feel full and lower your calorie intake.

Plant-Based Proteins

Tofu and soy-based products are keto-friendly plant-based proteins.

Protein Supplements

If you struggle to get enough protein from whole foods, you could consider supplementing with collagen or whey protein.

Frequently asked questions