Protein Reduction On Keto: How Much Is Too Much?

The keto diet is a low-carb, high-fat diet that is known for its ability to induce weight loss and improve health. However, the diet also requires careful monitoring of protein intake, as it is one of the three essential macronutrients. While controlling carb intake is crucial for achieving ketosis, consuming adequate protein is equally important for overall health and well-being.

Protein is made up of amino acids, which are the building blocks of muscles, hormones, enzymes, and other vital structures in the body. It plays a crucial role in muscle repair and growth, maintaining healthy skin, hair, nails, and bones, as well as creating hormones and enzymes. Additionally, protein helps to slow down digestion, keeping you fuller for longer, and aiding in weight loss.

The recommended protein intake on a keto diet varies depending on individual factors such as activity level, current body composition, and health status. For sedentary individuals, consuming 0.6-0.8 grams of protein per pound of lean body mass is generally recommended. For those who are regularly active, the range is 0.8-1.0 grams, and for weight lifters, it is suggested to consume 1.0-1.2 grams.

It is important to note that excessive protein intake may impair ketone production and potentially kick you out of ketosis, especially for individuals with type 2 diabetes. However, keeping protein consumption too low can also lead to muscle mass loss, appetite changes, weight gain, and fatigue. Therefore, finding the right balance is crucial for maintaining ketosis and overall health.

In conclusion, while the keto diet primarily focuses on restricting carbs and increasing fat intake, protein plays a crucial yet nuanced role in the diet's success and should not be overlooked.

The role of protein in the ketogenic diet

Protein is one of three macronutrients, along with carbohydrates and fat, that the body needs in large quantities to function. It is made up of amino acids, which are the building blocks of protein, and are used by the body to build new tissues. This makes protein essential for wound healing, injury recovery, and muscle growth.

Protein also helps to slow down digestion, so it keeps you feeling fuller for longer. Because it takes longer to digest, it burns more calories during the digestion process. This is known as the thermic effect of food.

On the ketogenic diet, it is important to eat adequate amounts of protein. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis. However, keeping protein consumption too low is also not ideal. The ideal amount of protein to eat on the keto diet depends on several factors, including genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, and current body composition.

For sedentary individuals, it is recommended to consume 0.6-0.8 grams of protein per pound of lean body mass. For those who are regularly active, the recommendation is 0.8-1.0 grams per pound of lean body mass, and for those who lift weights, it is recommended to eat 1.0-1.2 grams per pound of lean body mass.

It is important to note that eating too much protein may kick you out of ketosis by increasing blood sugar and insulin levels, especially in people with type 1 diabetes. However, this is unlikely to occur if you are sticking to the recommended protein guidelines.

In summary, protein plays a crucial role in the ketogenic diet by supporting various bodily functions and processes. It is important to consume adequate amounts of protein while on the keto diet to support overall health and maintain ketosis.

How much protein should you eat on a ketogenic diet?

Protein is one of the three macronutrients (alongside carbohydrates and fat) that the body needs in large quantities. It is essential for several bodily functions, including the creation of hormones and enzymes, muscle growth and repair, supporting healthy skin, hair, and nails, and maintaining the body's pH levels.

The amount of protein you should eat on a ketogenic diet depends on several factors, including your lifestyle, body weight, and fitness goals.

According to ketogenic diet experts Stephen Phinney and Jeff Volek, the ideal 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. For example, if you are a male who lifts heavy weights, you may want to eat at the higher end of this range, whereas a smaller female who doesn't do much weight lifting may want to eat at the lower end.

To calculate your protein needs, first, convert your target weight to kilograms by dividing it by 2.2. Then, multiply that weight in kilograms by 1.2 to get the lower end of your target protein range and by 2.0 to get the higher end.

While it is theoretically possible to be knocked out of ketosis by consuming too much protein, this is unlikely. This effect may be more common in people with type 1 diabetes. Sticking to the recommended protein guidelines of 1.2-2.0 grams per kilogram of target body weight should support ketosis without the risk of knocking you out of it.

On a ketogenic diet, it is important not to slip into a pattern of low protein intake, as high-fat foods can be filling on their own. An inadequate protein intake can lead to several problems, including muscle mass loss, appetite changes, weight gain, delayed wound healing, and fatigue. It is also linked to a higher risk of death from all causes.

Keto-Friendly Protein Sources

When following a ketogenic diet, it is important to choose protein sources that are not high in carbohydrates. Some keto-friendly protein sources include:

• Meats: beef, chicken, pork, fish/shellfish, etc.
• Eggs: chicken, quail, duck, etc.
• Dairy: cheese, plain Greek yogurt, cottage cheese
• Nuts and seeds: peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, etc.
• Protein supplements: protein powders, shakes

Tips for Getting Enough Protein on Keto

• A piece of meat the size of a deck of cards contains roughly 20 grams of protein. Most people will need at least 60 grams of protein per day, so aim to include at least this amount of meat at each meal.
• Spread your protein intake evenly throughout the day. Protein is very filling, so it can be difficult to meet your goals if you try to consume it all in one meal.
• Nuts, seeds, and cheese can help boost your protein intake. However, if you're trying to lose weight, you may want to avoid relying on these foods as your primary protein sources due to their high-calorie content.
• To significantly increase your protein intake, add an extra serving of meat to your meals or have a protein shake as a snack.
• Consider investing in a food scale to track your protein intake more accurately.

Can too much protein break ketosis?

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 you burn 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, offering a range of health benefits, including supporting healthy brain function, skin, bone, and muscle health, building muscle mass, and aiding workout recovery. However, there is a common misconception that overeating protein might kick people out of ketosis.

Gluconeogenesis

Many low-carb, high-fat advocates believe that excess protein can turn into sugar in the bloodstream through a process called gluconeogenesis, which could potentially reduce ketone levels and kick someone out of ketosis. However, this claim has been disproven. Gluconeogenesis is a necessary process that occurs in the body, and it is vital for preventing hypoglycemia, fuelling tissues that can't use ketones, and resupplying glycogen stores.

Protein and Ketosis

While it is theoretically possible to be kicked out of ketosis by eating large amounts of protein, it is unlikely to happen. Sticking to recommended protein guidelines of 1.2-2.0 grams per kilogram of body weight should be sufficient to support ketosis without the risk of being kicked out. Additionally, it would be challenging for the average person to consume enough protein in one sitting to reverse ketosis.

The Benefits of Protein on Keto

Protein plays a key role in weight loss on the keto diet. It helps to slow down digestion, keeping you feeling fuller for longer, and burns more calories during the digestion process due to its higher thermic effect. Adequate protein intake can also help prevent muscle loss, which is common during weight loss, and maintain a higher metabolic rate, making it easier to lose weight.

Generally, people on the keto diet should aim for 20-30% of their calories from protein. However, experts recommend calculating protein needs based on grams per kilogram of body weight, with a target range of 1.2-2.0 g/kg depending on lifestyle and activity level. For example, a male who lifts heavy weights regularly would be at the higher end of the protein range, while a smaller, less active female might be at the lower end.

While it is important to monitor protein intake on the keto diet, there is no need to keep it excessively low. Eating adequate amounts of protein offers several benefits and can help support ketosis and weight loss goals.

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

Protein is an essential macronutrient, a nutrient that the body needs in large amounts. It provides structure and support to cells, helps cells communicate, and protects the body from viruses and bacteria. It also helps with growth and development, and it helps repair cells and make new ones.

Protein deficiency is not very common in the United States, but some people are at a higher risk, including older adults, children who are abused or severely neglected, and people who follow diets that cut out sources of protein-rich foods.

If you don't eat enough protein on keto, you may experience the following:

• Muscle loss and weakness: Your body breaks down skeletal muscle tissue for energy when there's not enough protein, leading to muscle atrophy (decrease in muscle mass). Even minor muscle loss can affect your movement and strength.
• Skin and hair changes: Protein is a major component of skin and hair. A lack of protein can cause your skin to appear paler, drier, or flakier, and your hair may appear more brittle and break more easily. You may also experience hair loss or greying.
• Increased risk of getting sick: A severe protein deficiency can impair your immune system by reducing the number of antibodies that protect you from infection and illness.
• Decreased bone development and density: Protein is an essential component of bones, which are made primarily of a type of protein called collagen. A protein deficiency can decrease bone mass, leading to feelings of tiredness and weakness.
• Weight changes: Eating a lower-protein diet can lead to both weight loss and weight gain. Protein is often more satiating than carbohydrates, so eating more protein might lead to lower calorie intake overall.
• Swelling: One of the main signs of kwashiorkor, a severe protein deficiency, is swelling on both sides of the body. This is caused by low levels of albumin, a substance that helps keep fluid inside the blood vessels.
• Changes in mood: The brain uses chemicals called neurotransmitters, which are made of amino acids (the building blocks of protein), to relay information between cells. With low levels of certain neurotransmitters, such as dopamine and serotonin, you may experience changes in mood, such as feeling depressed or overly aggressive.
• Fatigue: Research shows that just a week of not eating enough protein can affect the muscles responsible for posture and movement, especially in older adults. Over time, a lack of protein can lead to a loss of muscle mass, reduced strength, and feelings of fatigue.
• Slow-healing injuries: People who are low on protein often find that their cuts, scrapes, and sprains take longer to heal. This could be due to a lack of collagen, a protein found in connective tissues and the skin.
• Cravings for protein: If you're not eating enough protein, your body may tell you by craving it.

To ensure you're getting enough protein on keto, aim for a range of 1.2 to 2.0 grams of protein per kilogram of target body weight. This is the recommended protein intake to support ketosis and prevent potential side effects of low protein intake.

How to get enough protein on keto

Protein is one of the three macronutrients that provide calories and is needed in large quantities. It is essential for wound healing, injury recovery, and muscle growth. There are nine essential amino acids that we must get through food.

On a keto diet, it is recommended that people need 20 to 30 percent of their calories from protein. This equates to a range of 1.2 to 2.0 grams per kilogram of body weight. For example, a male who lifts heavy weights often should eat at the higher end of the protein range, while a smaller female who doesn't do much weight lifting may do better at the lower end.

• Watch out for protein sources that contain carbs – While whole foods like meat, fish, poultry, nuts, eggs, and cheese are quality sources of protein, some foods such as nuts, processed meats, tofu, and vegetarian/vegan meat substitutes contain carbohydrates that can add up quickly.
• Make sure you're getting enough protein – Too little protein can compromise your lean tissue mass. It is easy to get your protein needs met through meat consumption, but vegetarians, vegans, and pescetarians can also meet their protein needs on a keto diet.
• Space out your protein, and eat it with fat – Spread your protein intake out throughout the day as proteins are constantly being remodeled, and eat it with fat to ensure you are satiated and don't overeat.
• Meats: beef, chicken, pork, fish/shellfish, etc.
• Eggs: chicken eggs, quail eggs, duck eggs, etc.
• Dairy: cheese, plain Greek yogurt, cottage cheese
• Nuts and seeds: peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, sesame seeds, nut/seed butters
• Protein supplements: protein powders, protein shakes

Some argue that because protein can be metabolized into glucose, eating too much protein can interfere with your body's ability to enter ketosis. However, this theory is not well-supported by research. In fact, protein is one of the most beneficial macros when looking to lose weight. Higher intakes of protein are linked to better appetite control, decreased cravings, and improved body composition.

To ensure you are not consuming too much protein, aim for about 30 grams of protein per meal. This will allow you to grab the benefits of this fat-loss macro without overdoing it.

Frequently asked questions