Protein Intake On Keto: How Many Grams Are Needed?

The ketogenic diet, or keto, is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, it was used to control diabetes, and in the 1920s, it was introduced as an effective treatment for epilepsy in children. Today, keto is commonly known as a weight-loss strategy.

The keto diet recommends a moderate protein level and high-fat level, with an average of 70 to 80% of your daily calories from fat, 10 to 20% from protein, and 5 to 10% from carbohydrates. For a 2,000-calorie diet, this equates to around 165 grams of fat, 75 grams of protein, and 40 grams of carbohydrates.

While the keto diet is a popular weight-loss strategy, it is important to ensure you are consuming the right amount of protein. Eating too much protein can lead to weight gain and prevent ketosis, while eating too little can hamper recovery and decrease lean muscle mass.

So, how much protein should you eat on keto? The ideal protein consumption varies depending on factors such as age, gender, weight, and activity level. A good rule of thumb is to consume 1.6 grams of protein per kilogram of body weight, or 20-30% of calories from protein. However, if you are aiming for weight loss, a higher protein intake of 2.4 to 3 grams per kilogram per day may be beneficial.

It is important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet.

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

The ideal amount of protein to consume on a keto diet is a highly contested topic. However, the general consensus is that 1.2-2.0 grams of protein per kg of body weight is ideal. This amount of protein will help maintain muscle mass and improve body composition without causing weight gain.

The role of protein in keto

Protein is an essential macronutrient and has a wide range of functions in the body. It is made up of tiny units called amino acids, nine of which cannot be produced by the body and must be obtained through food. These are called essential amino acids. Animal foods such as meat, cheese, eggs, and seafood are considered "complete" proteins as they contain all the essential amino acids, whereas most plant proteins are considered "incomplete".

Protein is crucial for muscle growth and repair, maintaining healthy functioning of various organs, producing hormones and enzymes, and supporting healthy bones and joints, skin, hair, and nails. It also helps to maintain the pH of blood and bodily fluids and supports immune function.

Calculating your protein intake

To calculate your ideal protein intake on keto, multiply your body 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 example, if you weigh 60 kg, your target protein range would be 72-120 grams.

It is recommended to prioritise protein intake on keto and fill the rest of your calories with healthy fat sources.

Who may require more protein?

Some individuals may benefit from a higher protein intake, including those looking to maintain muscle mass while losing weight, those at risk of slow wound healing, older adults aiming to stay active and healthy, and people with type 2 diabetes or cardiovascular risk factors.

For those engaging in resistance training and endurance exercise, a higher protein intake of up to 1.6 grams per kg of body weight may be beneficial to support muscle growth.

Potential risks of too much protein

While it is difficult to consume too much protein on a keto diet, there is a widespread fear that consuming too much can lead to gluconeogenesis, a process where the body converts amino acids from excess protein into glucose, potentially kicking you out of ketosis. However, this process is essential for overall health and maintaining ketosis.

Bottom line

In conclusion, while opinions vary, a protein intake of 1.2-2.0 grams per kg of body weight is generally recommended for individuals on a keto diet. This range can be adjusted upwards for certain individuals with specific needs or health conditions.

Too much protein may increase blood sugar and insulin levels, potentially kicking you out of ketosis

The Role of Protein in the Ketogenic Diet

Protein is one of three macronutrients that provide calories and is essential for several bodily functions. It helps with wound healing, injury recovery, and muscle growth. On keto, protein can also help prevent blood sugar spikes from eating carbohydrates.

Generally, people following a keto diet need 20 to 30 per cent of their calories from protein. However, according to ketogenic diet experts, the ideal way to calculate 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 lifestyle.

One concern for people on keto is that eating too much protein may kick them out of ketosis by increasing their blood sugar and insulin levels. While this could happen if you eat a large amount of protein, it is unlikely. Sticking to the recommended guidelines of 1.2-2.0 grams per kilogram of body weight should be adequate to support ketosis without the risk of increasing blood sugar and insulin levels.

It is important to get enough protein on keto. An inadequate protein intake over time could lead to muscle mass loss, appetite changes, weight gain, delayed wound healing or injury recovery, and fatigue.

There are several keto-friendly foods that are rich in protein, including meats, eggs, dairy, nuts, seeds, and protein supplements.

Protein may slightly increase blood sugar levels through a process called gluconeogenesis, where the body converts protein to sugar. Generally, this doesn't cause significant changes to blood sugar levels, but large protein-only meals can significantly increase blood sugar levels in people with type 1 diabetes. In mixed eating patterns that contain carbohydrates, protein can help reduce blood sugar spikes by slowing down digestion.

In Summary

While it is unlikely that too much protein will kick you out of ketosis, it is important to stick to the recommended guidelines of 1.2-2.0 grams of protein per kilogram of body weight. This will ensure you get enough protein while maintaining ketosis and stable blood sugar levels.

Keto-friendly sources of animal protein include meat, cheese, eggs, and seafood

Keto-friendly Sources of Animal Protein

Animal protein is commonly referred to as a "complete protein" because it contains all nine essential amino acids. These amino acids are vital as they provide the body with the necessary tools to support several important functions, including muscle repair and growth, maintaining healthy skin, hair, nails, bones, and internal organs, and the creation of hormones and enzymes.

When following a keto diet, it is important to ensure you are consuming enough protein to support these functions. Here are some keto-friendly sources of animal protein to help you meet your protein targets:

Meat

Meat is a staple food on the keto diet. Fresh meat, such as beef, chicken, and pork, contains no carbs and is rich in B vitamins and minerals. It is also an excellent source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. When choosing meat, opt for grass-fed options as they have higher levels of omega-3 fats and conjugated linoleic acid (CLA).

Cheese

Cheese is another great source of animal protein on the keto diet. Most types of cheese are very low in carbs and high in fat, making them a perfect fit. In addition, cheese contains CLA, which has been linked to fat loss and improvements in body composition. It is important to note that some cheeses may be made with animal rennet, which is not suitable for vegetarians. However, there are microbial rennet options available that are cruelty-free.

Eggs

Eggs are an extremely healthy and versatile source of animal protein. Each large egg contains less than 1 gram of carb and about 6 grams of protein, making them ideal for keto. They are also rich in essential amino acids and B vitamins. When consuming eggs, be sure to eat the whole egg as most of the nutrients are found in the yolk, including antioxidants that protect eye health.

Seafood

Fish and shellfish are very keto-friendly. Salmon, sardines, mackerel, and other fatty fish are low in carbs and rich in B vitamins, potassium, selenium, and omega-3 fats. Frequent fish intake is linked to improved brain health and a decreased risk of disease. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.

Aim for a minimum of 20g of protein per meal

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It is important to eat enough protein when following this diet to support muscle growth and repair, healthy bones and joints, and the production of enzymes and hormones.

While the amount of protein needed on a keto diet varies depending on individual factors such as age, weight, and activity level, a good rule of thumb is to aim for a minimum of 20 grams of protein per meal. This will help ensure that you are getting enough protein to support your body's needs and promote muscle growth.

Some people may need more than 20 grams of protein per meal, especially those who are very active, trying to lose weight, or recovering from an injury or surgery. In these cases, a higher protein intake of up to 2.4 to 3 grams of protein per kilogram of body weight may be beneficial.

It is also important to spread your protein intake evenly throughout the day. This is because protein is very filling, and it can be difficult to meet your protein goals if you try to consume all your protein in one meal. Aiming for a minimum of 20 grams of protein at each meal will help ensure that you are getting enough throughout the day.

• 100g of fish, meat, or poultry (about the size of a deck of cards)
• 240g of plain Greek yogurt
• 210g of cottage cheese
• 100g of hard cheese (about the size of a fist)
• 100g of nuts or seeds (a small handful)

By including a variety of these protein-rich foods in your meals, you can easily meet your protein goals and support your body's needs while following a keto diet.

Older adults need more protein to maintain muscle mass and physical function

The keto diet is a very low-carb, moderate-protein, and high-fat eating plan. It is often used to achieve weight loss and address a variety of diseases. The diet typically provides 70% to 80% of calories from fat, 10% to 20% from protein, and 5% to 10% from carbohydrates.

Older adults looking to remain active and healthy may require a higher protein intake on a keto diet. As people age, maintaining muscle mass becomes increasingly important, as sarcopenia (the loss of muscle with age) is associated with a higher risk of falls and fractures. Research suggests that a higher protein intake for older adults (more than 20% of calories from protein) can help maintain muscle mass and physical function.

For older adults on the keto diet, it is recommended to prioritise protein intake and choose protein sources wisely. Full-fat dairy products, collagen, and whey protein supplements are some keto-friendly options. Additionally, incorporating cardio and strength training exercises can help boost muscle mass and stability.

It is important to consult with a healthcare professional before starting the keto diet, especially for older adults. This is because the diet may not be suitable for everyone, and it can be challenging to adopt and maintain. A healthcare provider can help determine if the keto diet is safe and provide guidance on how to implement it properly.

Frequently asked questions