Protein On Keto: How Much Is Too Much?

The keto diet is a low-carb, high-fat approach to eating that can boost ketone levels and help you enter nutritional ketosis, a metabolic state in which 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 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. However, a lot of ketogenic dieters worry that overeating protein might kick them out of ketosis.

So, do you have to limit protein on keto? The answer is yes and no. While it is important not to overconsume protein, it is also crucial not to underconsume it. Eating too much protein can cause your body to convert it into glucose through a process called gluconeogenesis, which can inhibit ketosis. Additionally, too much protein can strain the kidneys, especially for those with pre-existing kidney issues. On the other hand, keeping protein consumption too low is not ideal either, as it can hamper recovery, decrease lean muscle mass, and make it harder to lose weight.

Eating too much protein can kick you out of ketosis

While the keto diet is known for being low-carb and high-fat, it is also moderate-protein. It is recommended that 20% of your daily calories come from protein, which is about a gram of protein per kilogram of body weight. This is somewhere between 60 and 120 grams of protein a day, depending on your size.

When you eat protein, your body releases insulin and glucagon. Insulin stimulates the uptake of sugar into cells, while glucagon triggers glycogen breakdown, lipolysis, fat burning, and gluconeogenesis. The ratio of insulin to glucagon determines how protein intake will affect your ketone levels. If you secrete much more insulin than glucagon, ketone production will be reduced, and you may be kicked out of ketosis.

Gluconeogenesis

Some people worry that eating too much protein will cause their body to produce glucose through a process called gluconeogenesis, which will then remove them from the state of ketosis. However, this is only a myth. Gluconeogenesis is a necessary process that happens in your body regardless of your protein intake. It is how your body creates glucose from non-carb sources, such as amino acids, and it is what makes ketosis possible in the first place. Certain tissues in your body rely exclusively on glucose to survive, including red blood cells, the renal medulla, and testes.

How to know if you're eating too much protein

If you are eating too much protein, your body will use the amino acids from the protein to produce glucose before starting to break down fat into ketones. This will leave you stuck in sugar-burning mode, and you won't be able to shift into ketosis.

There are a few signs that you may be eating too much protein:

• Your breath smells like ammonia. This is because ammonia is produced when the body digests and breaks down protein.
• You have flu-like symptoms, such as low energy, irritability, headaches, muscle cramps, and digestive troubles. This is because your body is stuck in a metabolic limbo, similar to when you first start the keto diet.

How to get your protein intake on track

If you think you may be eating too much protein, you can track your food in an app to get a clearer picture of your intake. If you are eating more than 20% of your daily calories from protein, you will need to adjust your meals and snacks. You can also test your ketone levels using at-home strips to see if you are in the true ketosis range.

Protein is essential for muscle mass and overall health

Protein is an essential macronutrient with a wide range of functions in the body, including building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. It is particularly important when following a low-carb diet like keto, as it can help to prevent muscle loss during weight loss and aid in weight management by increasing satiety and boosting metabolism.

On the keto diet, it is recommended to consume around 0.8-1.5 grams of protein per pound of body weight per day. This will provide the body with the essential amino acids it needs for various functions. However, consuming too much protein can have some negative effects. Firstly, it can strain the kidneys, especially for those with pre-existing kidney issues. Secondly, excess protein can be converted into glucose through a process called gluconeogenesis, which can inhibit ketosis. This is because protein has a moderate insulin-stimulating effect, and increased insulin levels can decrease ketone production.

It is important to note that the impact of protein intake on ketone levels may depend on individual factors such as health status, activity levels, and body composition. For example, people with type 2 diabetes may be more likely to experience increased insulin levels after protein intake, which can impair ketone production. On the other hand, healthier and more active individuals may be able to consume more protein without it affecting their ketosis.

Overall, while protein is essential for muscle mass and overall health, it is crucial to find the right balance on the keto diet to maintain ketosis and prevent any negative effects.

Too much protein can strain the kidneys

While protein is an essential part of any diet, including keto, it is important to be mindful of how much protein you are consuming. Consuming too much protein can have some disadvantages and may even be detrimental to your health.

Gluconeogenesis

Protein can be converted into glucose through a process called gluconeogenesis. This process is stable and not easily influenced by increased protein intake. However, it can still be detrimental to ketosis as protein has a moderate insulin-stimulating effect. When insulin levels increase, fatty oxidation decreases, which inhibits ketone production. This can lead to a decrease in ketone levels and potentially kick you out of ketosis.

Kidney Health

Consuming too much protein can also strain the kidneys, especially for those with pre-existing kidney issues. The body breaks down protein into waste products, which are then filtered out by the kidneys. When you consume more protein than your body needs, it can put an extra load on your kidneys, forcing them to work harder to remove the waste. Over time, this can lead to kidney damage and increase the risk of kidney-related health issues.

Recommended Protein Intake

The recommended amount of protein intake on a keto diet depends on weight, age, activity level, and individual health considerations. As a general guideline, aim for about 0.8-1.5 grams of protein per pound of body weight per day. For example, if you weigh 150 pounds, aim for 120-225 grams of protein daily.

It is important to note that consuming too much protein can inhibit ketosis, so finding the right balance is crucial. If you are unsure about your ideal protein intake, it is recommended to consult a dietitian or use a keto macro calculator to determine your personalized needs.

You can calculate your keto macros manually or use a keto calculator

To calculate your keto macros manually, you can follow these steps:

• Determine your daily calorie allowance.
• Calculate how many calories should come from protein (around 20%).
• Divide the number of calories from protein by 4 (as there are 4 calories per gram of protein) to get the number of grams of protein you should consume per day.

For example, if your daily calorie allowance is 2,100 calories, you would calculate your protein intake as follows:

2,100 x 20% = 420 calories from protein

420 calories / 4 = 105 grams of protein per day

Alternatively, you can use a keto calculator, which will calculate your keto macros for you based on your individual goals, weight, height, and activity level. These tools can be found online or as apps on your phone.

It is important to note that the recommended amount of protein on a keto diet depends on several factors, including weight, age, and activity level. Therefore, it is crucial to find the right balance for your specific needs. Consuming too much protein can inhibit ketosis, while consuming too little can lead to health problems.

Protein deficiency is dangerous

Protein is an essential macronutrient with a wide range of functions in the body. It is a building block of life and a necessary component of any diet. A protein-deficient diet can lead to atrophy and neuron loss, as the brain needs amino acids to function optimally. Protein deficiency can also cause a weaker immune system, increased risk of diseases, and worsened workout performance.

The Dangers of Protein Deficiency

• Neuron Atrophy: Research has found that a protein-deficient diet can lead to atrophy and neuron loss, as the brain needs amino acids to function optimally.
• Weaker Immune System: A deficiency in the amino acid arginine can contribute to the dysfunction of T cells, which are the cells that regulate immunity.
• Increased Risk of Diseases: A deficiency in amino acids can increase the risk of developing certain diseases, including sickle cell disease, acute asthma, cystic fibrosis, pulmonary hypertension, cardiovascular disease, and certain cancers.
• Worsened Workout Performance: Without enough protein, it becomes difficult to maintain or build muscle mass, leading to worsened workout performance.
• Slow-Healing Injuries: People with low protein intake often experience slower healing times for cuts, scrapes, and sprains due to their body's reduced ability to make collagen, which is essential for connective tissues and blood clotting.
• Increased Severity of Infections: A protein deficit can affect the immune system's ability to build antibodies, leading to more frequent and severe infections.
• Greater Appetite and Calorie Intake: When the body senses low protein levels, it increases appetite and encourages food consumption to restore protein status. This can lead to unintended weight gain and obesity if the additional calories come from high-carb or high-fat food sources.

Recommended Protein Intake

The recommended daily protein intake varies depending on age, activity level, and overall health. For adults, the recommended minimum intake is 0.8 grams of protein per kilogram of body weight. However, older adults, athletes, and individuals with specific health conditions may require a higher protein intake.

In Summary

Protein deficiency can have serious health consequences, affecting everything from brain function to immune system strength and workout performance. Therefore, it is essential to ensure that your diet provides sufficient protein to meet your body's requirements.

Frequently asked questions