Protein On Keto: How Low Is Safe?

The ketogenic diet is a low-carb, high-fat diet. However, it is a common misconception that protein intake should also be kept low. In fact, protein is one of three essential macronutrients, and is vital for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts.

On keto, a range of 1.2 to 2.0 grams of protein per kilogram of body weight is recommended. Eating too much protein can cause weight gain, but this is unlikely to happen as protein is extremely filling. Eating too little protein can lead to muscle mass loss, appetite changes, weight gain, and fatigue.

The keto diet is a low-carb, high-fat diet, but you shouldn't fear eating too much protein

The keto diet is a low-carb, high-fat diet that has gained popularity in recent decades as a weight loss and body composition improvement strategy. While it's important to monitor your protein intake on keto, you shouldn't fear eating too much. Here's why:

Gluconeogenesis is a necessary process

Gluconeogenesis (GNG) is a metabolic process where your body creates glucose from non-carbohydrate sources, including protein. This process is crucial for survival and makes ketosis possible in the first place. GNG ensures your blood sugar stays in a healthy range and provides glucose for tissues that can't use ketones, such as red blood cells and some portions of your brain.

Eating too much protein won't increase gluconeogenesis

Studies have shown that GNG production doesn't increase even with extra amino acids. Eating more protein won't significantly affect your blood sugar levels or kick you out of ketosis. In fact, it's more challenging to get too little protein than too much. Not eating enough protein can lead to muscle mass loss, appetite changes, weight gain, and fatigue.

Protein has important benefits

Protein is essential for several reasons. It helps with fat loss by keeping you feeling fuller for longer and burning more calories during digestion. It also plays a crucial role in muscle maintenance and growth, wound healing, and recovery. Additionally, a diet higher in protein can help overcome weight loss plateaus.

Calculate your protein needs

The ideal protein intake on keto varies from person to person. It depends on factors such as age, gender, weight, and activity level. As a general guideline, aim for 1.2 to 2.0 grams of protein per kilogram of body weight. However, this may need adjustment based on your individual needs and goals.

Choose high-quality protein sources

When selecting keto-friendly protein sources, opt for high-quality options like fatty cuts of meat, poultry, fish, shellfish, eggs, and dairy. Vegetarian sources include macadamia nuts, almonds, and nut butter.

In conclusion, while it's important to monitor your protein intake on a keto diet, you shouldn't fear eating too much. Adequate protein intake offers several benefits, including weight loss, improved body composition, and overall health. By understanding your protein needs and choosing high-quality sources, you can ensure you're getting enough protein while staying in ketosis.

Gluconeogenesis is a vital process that creates glucose from non-carb sources, including protein

Gluconeogenesis is a vital metabolic pathway that creates glucose from non-carbohydrate carbon substrates, such as pyruvate, lactate, glycerol, and glucogenic amino acids. This process is particularly important during fasting, as it helps maintain plasma glucose levels.

Gluconeogenesis occurs mainly in the liver, with a minor contribution from the kidneys. It is regulated by hormones such as glucagon, epinephrine, and glucocorticoids, which stimulate the three enzymes that control the flow of metabolites toward glucose production. These enzymes are phosphoenolpyruvate carboxykinase, fructose-1,6-bisphosphatase, and glucose-6-phosphatase.

During fasting, the body breaks down muscle proteins, releasing amino acids that can be used as substrates for gluconeogenesis. This process allows the body to maintain glucose levels and provide fuel for tissues that cannot use other energy sources, such as the brain and red blood cells.

While gluconeogenesis can create glucose from protein, this process is highly regulated and does not significantly impact blood glucose levels. Studies have shown that even a meal containing 50 grams of protein did not cause a significant increase in blood sugar. Therefore, consuming adequate amounts of protein on a keto diet is essential for muscle maintenance, growth, and overall health, without negatively affecting ketosis.

Eating too much protein won't affect ketosis, but it's important to calculate your protein needs based on your body weight and lifestyle

Protein is one of the three macronutrients, along with carbohydrates and fat, and is essential for several reasons. Firstly, proteins can be broken down into amino acids, which the body uses to build new tissues, making protein crucial for wound healing, injury recovery, and muscle growth. Additionally, there are nine essential amino acids that our body must obtain from food.

Protein also plays a vital role in weight loss. It helps to slow down digestion, keeping you feeling fuller for longer, and because it takes longer to digest, it burns more calories during the process. This is known as the thermic effect of food. Getting adequate protein while losing weight can also help prevent muscle loss, which in turn keeps your metabolic rate up, making weight loss easier.

Generally, people following a keto diet should get 20 to 30 percent of their calories from protein. However, ketogenic diet experts Stephen Phinney and Jeff Volek recommend calculating protein needs based on grams per kilogram of body weight (g/kg body weight). They suggest a target range of 1.2-2.0 g/kg body weight, depending on lifestyle. For example, a male who lifts heavy weights regularly would eat at the higher end of the protein range, while a smaller female who doesn't do much weight lifting would be at the lower end.

One common concern among those on a keto diet is that eating too much protein may kick them out of ketosis by increasing their blood sugar and insulin levels. While this could theoretically happen, it's unlikely, especially if you're sticking to the recommended protein guidelines of 1.2-2.0 grams per kilogram of target body weight. Additionally, it would be challenging for the average person to eat enough protein in one sitting to reverse ketosis, as protein is extremely filling.

On a short-term basis, you may not notice any side effects of low protein intake. However, over time, inadequate protein intake can lead to 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.

How to calculate your protein needs

To calculate your protein needs in grams per kilogram of body weight, 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.

For instance, if your target weight is 140 pounds (64 kg), your protein range would be 76.8-128 grams per day.

Best sources of protein on keto

• 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, sesame seeds, nut/seed butters
• Protein supplements: protein powders, shakes

The recommended protein intake for keto is 1.2-2.0 grams per kg of body weight

The recommended protein intake for keto is 1.2–2.0 grams per kg of body weight

Protein is one of the three macronutrients that provide calories. The other two are carbohydrates and fat. Protein 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, the recommended protein intake is 1.2–2.0 grams per kg of body weight. This range can be adjusted depending on lifestyle factors. For example, a male who lifts heavy weights regularly may want to eat at the higher end of the protein range, while a smaller female who doesn't do much weight lifting may be better off at the lower end.

| Weight (lbs) | Weight (kg) | Lower end of protein range (g) | Higher end of protein range (g) |

|---|---|---|---|

| 100 | 45.4 | 54 | 90 |

| 150 | 68 | 82 | 136 |

| 200 | 90.7 | 108 | 180 |

The benefits of protein on a keto diet

Protein has several benefits for people on a keto diet:

• It helps to slow down digestion, keeping you feeling fuller for longer.
• It takes longer to digest, burning more calories during the digestion process (known as the thermic effect of food).
• It can help to "spare" your muscles, preventing muscle loss and keeping your metabolic rate up, which makes it easier to lose weight.
• It can help to prevent blood sugar spikes from eating carbohydrates.

Not eating enough protein on a keto diet can lead to several problems, including muscle mass loss, appetite changes, weight gain, delayed wound healing or injury recovery, and fatigue. It is also linked to a higher risk of death from all causes.

How to get enough protein on keto

• A piece of meat the size of a deck of cards contains roughly 20 grams of protein. Most people 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 goal if you try to consume it all in one meal.
• Nuts, seeds, and cheese can boost your protein intake. If you're just a little short of your goal, having nuts or cheese as a snack, or adding them to your meals, can help you reach it.
• Meat and protein powder are easy ways to significantly increase your protein intake.
• A food scale can help you track your intake more accurately.

Protein and blood sugar

Protein may affect blood sugar levels, but this is not a significant concern for most people on a keto diet. Protein can slightly increase blood sugar levels through a process called gluconeogenesis, where the body converts protein to sugar. However, this doesn't cause any significant changes for most people.

In summary, the recommended protein intake for keto is 1.2–2.0 grams per kg of body weight. This range can be adjusted based on individual factors such as lifestyle, weight loss goals, and overall health. Protein has several benefits for people on a keto diet and is essential for maintaining muscle mass and overall health.

Eating too little protein can lead to muscle mass loss, weight gain, and fatigue

Eating Too Little Protein

Protein is one of the three macronutrients that provide calories and is essential for muscle repair and growth. Consuming adequate dietary protein helps prevent muscle loss, and, when coupled with resistance training, promotes muscle growth.

Loss of Muscle Mass

If you don't eat enough protein, your body will take protein from your skeletal muscles to preserve more important tissues and body functions. This will lead to a decrease in muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism.

Weight Gain

Protein is more satiating than carbohydrates, meaning you feel full for longer after eating protein. Eating more protein might lead to a lower overall caloric intake. However, if you're not consuming enough protein, your body will try to restore your protein status by increasing your appetite and encouraging you to eat more. This may lead to consuming more high-calorie foods with high fat and carb content, causing unintended weight gain and obesity.

Fatigue

Research shows that just a week of not eating enough protein can affect the muscles responsible for your posture and movement, especially if you're 55 or older. A lack of protein can also lead to anemia, where your cells don't get enough oxygen, making you feel tired.

Frequently asked questions