Protein On Keto: Friend Or Foe?

The ketogenic diet is known for being low-carb and high-fat, but what about protein? It turns out that this is one of the most challenging macros to nail down when starting keto due to all the conflicting information out there. While it's true that controlling carb intake is essential on keto, monitoring protein intake is also important.

Protein is a building block of life and a necessary component of any diet. It is crucial for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts. These benefits promote longevity, prevent injuries, and boost your metabolism.

So, how much protein is optimal on keto? Eating too little protein can result in losing too much muscle when you lose weight. But eating too much could cause your body to turn that excess protein into glucose, potentially knocking you out of ketosis. However, this idea is highly debated, and there isn't conclusive evidence that protein can prevent ketosis.

According to some keto experts, the recommended daily protein intake for Americans should be between 90 and 125 grams of protein per day, or about 12oz-16oz of meat per day. This amount can vary depending on factors such as activity level, lifestyle, and body weight.

To determine your optimal protein intake on keto, you can use a keto macro calculator, which takes into account your body fat percentage, weight, and lean body mass. As a rough guide, most people should aim for around 90-120 grams of protein per day, which is equivalent to about 1.5 chicken breasts or two 6-8oz steaks.

In conclusion, while the exact amount of protein needed on a keto diet may vary depending on individual factors, it is clear that protein is an essential component of a healthy keto diet.

How much protein is too much on keto?

The ketogenic diet is a low-carb, high-fat diet that can boost ketone levels and help you enter nutritional ketosis, a metabolic state where your body burns fat for energy instead of glucose. While controlling carb intake is essential on keto, monitoring protein intake is also important.

Protein is a crucial component of any diet, as it is a building block of life and essential for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. However, there is conflicting information about how much protein is too much on keto, and many keto dieters worry that overeating protein might kick them out of ketosis.

The idea that too much protein will knock you out of ketosis is largely a myth. Gluconeogenesis (GNG), the process by which the body makes glucose from non-carb sources, is essential for overall health and does not increase significantly with extra protein intake. In fact, GNG is necessary for maintaining ketosis, as certain tissues in the body rely exclusively on glucose to function. These include red blood cells, the renal medulla, and testes.

While it is not easy to increase GNG even with extra protein, it is important to note that too much protein may decrease ketone levels, as protein has a moderate insulin-stimulating effect, and fatty oxidation decreases when insulin increases. Additionally, research suggests that the amino acid alanine may suppress ketone production.

So, how much protein is too much on keto? The answer may vary depending on individual factors such as activity level, age, and health status. As a general guideline, it is recommended to consume between 0.73 and 1 gram of protein per pound of body weight, or 30% of your daily calories if following a standard keto diet. However, individuals who are highly active, heavy exercisers, athletes, older adults, or recovering from an illness or injury may require more protein. On the other hand, those who are diabetic or prediabetic may benefit from slightly lower protein levels.

To find your ideal protein intake on keto, you can use a keto calculator or manually calculate your keto macros. Start by reducing your carb intake to below 20 grams per day for 7-10 days and then measure your ketone levels. If you are already in ketosis (above 0.5 mmol/L), gradually increase your protein intake until it knocks you out of ketosis. That number is your upper limit for keto, so aim to eat slightly less than that. If you are not in ketosis after 7-10 days, gradually reduce your protein intake to find your ideal range.

It is important to remember that protein intake is crucial on keto, and undereating protein can lead to negative consequences such as muscle loss, hair loss, increased hunger, and accelerated sarcopenia. As long as you are not undereating protein, you can experiment with varying your protein intake and measuring your ketone levels to find your personal limit.

Does protein affect blood sugar?

Protein has a minimal effect on blood glucose levels when insulin levels are adequate. However, when the body is insulin deficient, gluconeogenesis occurs rapidly and contributes to elevated blood glucose levels.

Protein is one of the three main macronutrients that provide the body with energy, along with carbohydrates and fats. Protein helps the body grow new tissue and build and repair muscles. It is also a constituent part of each cell in our bodies and makes up approximately one-sixth of our body weight.

Protein can be broken down into glucose by the body through a process called gluconeogenesis. However, this process is less efficient than the breakdown of carbohydrates, and the effects of protein on blood glucose levels tend to occur a few to several hours after eating.

For people with type 1 or type 2 diabetes who are on insulin, it is important to consider the effects of protein on blood glucose levels, especially when consuming a protein-heavy meal. Monitoring how blood sugar levels react to such meals can help determine the right insulin requirements.

Additionally, a diet high in red meat, particularly processed red meat, has been linked to an increased risk of developing type 2 diabetes and certain cancers. Therefore, it is recommended to opt for fresh and unprocessed meat cuts and include other sources of protein such as vegetable protein from beans and legumes, as well as nuts.

What foods are good sources of protein on keto?

Protein is one of the three macronutrients and plays a unique and important role in the body. It is a major component of every cell in the body and is necessary for building and repairing muscles, skin, hair, nails, bones, and organs. It is also important for weight control, as it reduces appetite and prevents overeating by triggering hormones that promote feelings of fullness and satisfaction.

When following a keto diet, it is recommended to consume 1.2 to 2.0 grams of protein per kg of reference body weight. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits.

Animal Proteins

• Meat: Beef, preferably fattier cuts like steak, veal, roast, ground beef, and stews.
• Poultry: Chicken breasts, quail, duck, turkey, and wild game. Focus on darker, fattier meats.
• Pork: Pork loin, tenderloin, chops, ham, bacon, and ground pork.
• Fish: Mackerel, tuna, salmon, trout, halibut, cod, catfish, and mahi-mahi.
• Shellfish: Oysters, clams, crab, mussels, and lobster.
• Organ Meats: Heart, liver, tongue, kidney, and offal.
• Eggs: Deviled, fried, scrambled, and boiled. Use the whole egg.

Dairy and Dairy Alternatives

• Cheese: Most types of cheese are very low in carbs and high in fat, making them keto-friendly.
• Plain Greek Yogurt and Cottage Cheese: Nutritious, high-protein foods that can be eaten in moderation on keto.
• Cream and Half-and-Half: Very low in carbs and high in fat, making them ideal for keto.
• Unsweetened Plant-Based Milk: Soy, almond, and coconut milk are keto-friendly options. Avoid oat milk as it is too high in carbs.

Plant-Based Proteins

• Tofu and Soy-Based Products: Good plant-based sources of protein that are keto-friendly.
• Nuts and Seeds: Most nuts and seeds are high in fat and low in carbs, making them suitable for keto. Examples include almonds, macadamia nuts, and pumpkin seeds. However, be cautious with nut intake as they can contain some carbs and the fat calories can add up quickly.

It is important to note that the amount of protein needed may vary depending on individual factors such as activity level, age, and health status. It is always recommended to consult with a healthcare professional or dietitian before making any significant dietary changes.

What happens if you don't eat enough protein on keto?

Protein is one of the three macronutrients that provide calories and is essential for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. Not eating enough protein on a keto diet can lead to several health issues, including:

• Worsened workout performance: Without enough protein, you won't be able to maintain or build muscle mass.
• Neuron atrophy: Research shows that a protein-deficient diet can lead to atrophy and neuron loss.
• Weaker immune system: A deficiency in the amino acid arginine can lead to T-cell dysfunction, which regulates immunity.
• Increased risk of diseases: A lack of amino acids is linked to an increased risk of developing certain diseases, including sickle cell disease, acute asthma, cystic fibrosis, cardiovascular disease, and certain cancers.
• Muscle mass loss: Over time, inadequate protein intake can lead to muscle mass loss.
• Appetite changes: You may experience changes in your appetite and cravings due to insufficient protein intake.
• Weight gain: In addition to muscle loss, low protein intake can also lead to weight gain.
• Delayed wound healing: Protein is crucial for wound healing and injury recovery, and insufficient intake can delay these processes.
• Fatigue: Not consuming enough protein can result in fatigue and decreased energy levels.

It is important to note that these issues may not be apparent in the short term, but they can develop over time if protein intake remains inadequate. Additionally, in children and adolescents, extremely low protein intake can lead to stunted growth and malnutrition-related diseases, although these conditions are rare in developed countries.

How much protein should you eat on keto?

The amount of protein you should eat on a keto diet depends on a number of factors, including your weight, body composition goals, and activity level.

The general guideline for protein intake on a keto diet is to consume 10-20% of your daily calories from protein. For a 2,000-calorie diet, this equates to about 75 grams of protein. However, this may vary depending on your individual needs and goals.

Factors that affect protein intake on keto:

Weight and body composition:

The amount of protein you need may vary depending on your weight and body composition goals. A good rule of thumb is to consume between 1.5 and 2.0 grams of protein per kilogram of body weight, or about 0.7 to 0.9 grams per pound. This will help maintain muscle mass and improve body composition without causing weight gain.

Activity level:

If you are sedentary, a minimum protein intake of 0.8 grams of protein per pound of lean body mass is recommended. For athletes or those looking to build muscle, a higher intake of 1-1.2 grams of protein per pound of body weight is suggested.

Health conditions:

For individuals with type 2 diabetes or cardiovascular risk factors, a higher protein intake of up to 30% of calories from protein may be beneficial for improving glucose control and insulin sensitivity.

Age:

Older adults aiming to maintain muscle mass and physical function may also require a higher protein intake, with some sources recommending more than 20% of calories from protein.

How to calculate your protein intake on keto:

To determine your personalised protein intake on a keto diet, it is recommended to calculate your protein needs first and then adjust your carbohydrate and fat intake accordingly.

One method is to use a keto calculator, which takes into account your weight, height, activity level, and goals to determine your ideal macro breakdown.

Another approach is to use a ketone meter to test your ketone levels. Start by reducing your carbohydrate intake to below 20 grams per day for 7-10 days to enter ketosis. Then, gradually increase your protein intake until it knocks you out of ketosis (ketone levels above 0.5 mmol/L). This number is your upper limit for keto, so you should aim to eat slightly below this amount.

Common mistakes to avoid:

It is important to note that eating too much protein can be detrimental to a keto diet as it may hinder weight loss and prevent the body from entering ketosis. On the other hand, consuming too little protein can also be harmful, leading to decreased muscle mass, worsened workout performance, and a weaker immune system.

Therefore, it is crucial to find the right balance and prioritise protein intake on a keto diet to ensure optimal health and weight loss results.

Frequently asked questions