Protein Intake For 170Lb Women On Keto: How Much Is Needed?

Protein is one of three macronutrients, along with carbohydrates and fat, and is essential for a range of bodily processes, including muscle growth and repair, supporting healthy bones and joints, and promoting healthy skin, hair, and nails. When it comes to how much protein a person should eat, opinions vary. Some experts recommend a protein intake of 1.2 to 2.0 grams per kg of body weight for most people, while others suggest that 1 gram of protein per pound of body weight per day is ideal for those looking to build muscle. For a 170-pound woman following a keto diet, this would translate to a protein intake of between 77 and 136 grams per day. However, it's important to note that these are general guidelines, and individual protein needs may vary based on factors such as activity level, body composition, and health status.

Keto-friendly protein sources

Protein is one of the three macronutrients, along with carbohydrates and fat. It is vital for muscle maintenance and growth, and eating enough protein offers several advantages to people trying to lose weight. On keto, a range of 1.2 to 2.0 grams per kilogram of target body weight is the recommended protein goal.

Meat

Beef, chicken, pork, and fish/shellfish are good sources of protein. Meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can help trigger hormones that increase feelings of fullness. It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk.

Dairy

Dairy products such as cheese, plain Greek yoghurt, and cottage cheese are nutritious, high-protein foods. While they contain some carbs, they can be eaten in moderation on keto.

Nuts and seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake. The lowest in carbs and, therefore, the best for keto include almonds, Brazil nuts, macadamia nuts, pecans, pistachios, walnuts, chia seeds, flax seeds, pumpkin seeds, and sesame seeds.

Protein supplements

Protein powders and protein shakes can help increase your protein intake.

How to calculate protein needs

How to Calculate Your Protein Needs

Protein is an essential macronutrient that helps the body build and repair tissues, maintain fluid balance, and perform other vital functions. While the body can make about half of the 20 amino acids it needs, the other nine, known as essential amino acids, must be obtained from food.

The amount of protein you need depends on several factors, including your weight, height, age, gender, and physical activity level. Here are some methods to calculate your protein needs:

Method 1: Grams Per Kilogram of Body Weight

This method is recommended by ketogenic diet experts Stephen Phinney and Jeff Volek. They suggest a target protein range of 1.2-2.0 grams per kilogram of body weight, depending on your lifestyle. For example, a male who lifts heavy weights regularly would eat at the higher end of the range, while a smaller, less active female may eat at the lower end.

Here's how to calculate it:

• Convert your target weight to kilograms by dividing it by 2.2.
• Multiply that weight in kilograms by 1.2 to get the lower end of your target protein range.
• Multiply by 2.0 to get the higher end of your target protein range.

Method 2: Based on Body Weight

This method is recommended by the National Academy of Medicine and suggests that all adults consume at least 0.8 grams of protein per kilogram of body weight per day for a sedentary lifestyle.

Here's how to calculate it:

• Divide your weight in pounds by 20 and multiply it by seven. This gives you a little over seven grams of protein for every 20 pounds of body weight.
• Alternatively, you can multiply your weight in pounds by 0.36 to get your approximate protein requirement.

Method 3: Based on Calorie Intake

The National Academy of Medicine also recommends that individuals get 10-35% of their daily calories from protein.

Here's how to calculate it:

• Determine your daily calorie intake.
• Multiply that number by 0.10 and 0.35 to get the range of calories you should get from protein.
• Divide those calorie numbers by four to get the range of grams of protein you need per day (since each gram of protein has four calories).

Other Factors to Consider:

• Health Conditions: If you have certain health conditions, such as kidney disease, you may need to adjust your protein intake. Consult a qualified dietician or healthcare professional for personalized advice.
• Activity Level: If you are highly active or an athlete, you may need more protein. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and Dietitians of Canada suggest that athletes consume between 1.2-2.0 grams of protein per kilogram of body weight per day.
• Age: Older adults may need more protein than middle-aged adults.
• Pregnancy and Lactation: Pregnant and lactating individuals need more protein than non-pregnant individuals.

Tips for Meeting Your Protein Needs:

• Meat Portions: 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 for at least this portion of meat at each meal.
• Spread Out Your Intake: Protein is very filling, so it's best to spread your intake evenly throughout the day.
• Nuts, Seeds, and Cheese: These foods can help boost your protein intake, but they are calorie-dense, so use them sparingly if weight loss is your goal.
• Meat and Protein Powder: Adding an extra serving of meat or a protein shake is an easy way to boost your protein intake significantly.
• Use a Food Scale: If you want to track your protein intake accurately, consider investing in a food scale.

In summary, calculating your protein needs depends on several factors, and you can use various methods to determine your ideal intake. Remember to consider your individual circumstances and consult a specialist if you have specific health concerns or goals.

Benefits of adequate protein intake

Protein is one of the three macronutrients, along with carbohydrates and fats, and is essential for several reasons. Proteins are made up of amino acids, nine of which are essential, meaning our bodies cannot produce them and must be obtained from food. Here are some benefits of adequate protein intake:

• Muscle repair and growth: Adequate protein intake helps prevent muscle loss and, when combined with resistance training, promotes muscle growth. This is especially important for older adults to counteract muscle loss and other age-related changes.
• Healthy skin, hair, nails, and bones: Protein is necessary for maintaining healthy skin, hair, nails, and bones, as well as our internal organs. Adequate protein ensures the replacement of old and damaged amino acids over time.
• Creation of hormones and enzymes: Many important hormones and enzymes in our bodies are made of proteins. A continuous supply of amino acids from dietary protein is required to produce these vital compounds.
• Weight control: Getting enough protein can make weight control easier. Protein reduces appetite, prevents overeating, and increases feelings of fullness and satisfaction. Additionally, the body burns more calories digesting protein compared to fats or carbohydrates.
• Improved blood glucose control: Adequate protein intake, especially in combination with a low-carbohydrate diet, has been shown to lower liver fat and blood glucose levels. Protein can also limit fat deposition in the liver under certain conditions.
• Wound healing and injury recovery: Adequate protein intake is crucial for wound healing and injury recovery.
• Preservation of lean body mass: A well-formulated ketogenic diet with moderate protein intake can help maintain lean body mass and physical well-being.
• Improved satiety: Protein helps slow down digestion, increasing feelings of fullness and reducing appetite. This can be beneficial for weight loss.
• Prevention of muscle loss during weight loss: A ketogenic diet with adequate protein may help prevent muscle loss during weight loss, which can keep your metabolic rate up and make weight loss easier.
• Blood sugar control: Consuming carbohydrates with a source of protein can help minimise blood sugar spikes. This is particularly important when going off the keto diet temporarily.

In summary, adequate protein intake offers numerous benefits, including muscle maintenance and growth, improved satiety, weight control, blood sugar control, and wound healing. A range of 1.2 to 2.0 grams of protein per kilogram of target body weight is generally recommended for individuals on a ketogenic diet.

Risks of inadequate protein intake

A 170-lb woman on a keto diet should be consuming between 90 and 150 grams of protein per day. This is based on a recommended protein intake of 1.2 to 2.0 grams per kg of reference body weight for most people.

Now, onto the risks of inadequate protein intake.

Protein is a vital macronutrient that plays a crucial role in the body. It is made up of amino acids, which are the building blocks of muscle, tendon, ligament, bone, skin, and hair. Protein is also necessary for the production of functional molecules such as enzymes, antibodies, membrane receptors, transporters, and hemoglobin. Inadequate protein intake can lead to several health risks, including:

• Muscle mass loss: Protein is essential for muscle repair and growth. When protein intake is insufficient, the body breaks down muscle tissue to obtain the amino acids it needs, leading to muscle loss over time.
• Appetite changes: Protein helps regulate appetite and prevents overeating by triggering hormones that promote feelings of fullness and satisfaction. Low protein intake can lead to increased hunger and appetite, making it difficult to maintain a calorie deficit.
• Weight gain: Inadequate protein intake can contribute to weight gain due to increased appetite and decreased feelings of fullness. Additionally, protein has a higher thermic effect than carbohydrates or fats, meaning it burns more calories during digestion.
• Delayed wound healing: Amino acids from protein are necessary for the body to repair and regenerate tissues. Inadequate protein intake can lead to delayed wound healing and slower recovery from injuries.
• Fatigue: Protein is essential for maintaining energy levels and overall health. Low protein intake can lead to fatigue, decreased strength, and reduced physical performance.
• Increased risk of death: Several studies have linked low protein intake to a higher risk of death from all causes, especially in older adults.

In addition to these risks, inadequate protein intake can also lead to stunted growth and diseases of malnourishment in children and adolescents, although these conditions are rare in developed countries.

It is important to note that these risks are not immediate and may take time to manifest. However, they highlight the importance of ensuring adequate protein intake, especially for those on a keto diet where protein plays a crucial role in maintaining lean body mass and overall health.

Protein and gluconeogenesis

Protein is one of three macronutrients, the others being carbohydrates and fats. Protein is essential for muscle growth and repair, and it helps the body grow new tissue. It is a major component of every cell in the body and is made up of several smaller units called amino acids. There are nine essential amino acids that the body cannot produce and must be obtained from food.

Protein has a minimal effect on blood glucose levels, especially when insulin is present in adequate amounts. However, in the absence of insulin, protein can be converted to glucose through a process called gluconeogenesis. This process occurs slowly over several hours, and the resulting increase in blood glucose is gradual rather than a rapid spike.

While protein has a minimal impact on blood glucose, it plays a crucial role in stabilising blood sugars by slowing down the absorption of carbohydrates. This is particularly beneficial for individuals with diabetes, as it helps prevent spikes in blood glucose levels after eating. Additionally, protein helps individuals feel fuller for longer, which can aid in weight loss and blood sugar management.

The recommended daily protein intake for most people on a keto diet is 1.2 to 2.0 grams per kilogram of reference body weight. This range is higher than the standard Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram but is in line with the intakes of people in developed countries. It is important to note that this range may need to be adjusted for individuals with certain health conditions, such as kidney disease.

When it comes to protein sources, it is essential to choose high-protein foods with minimal animal fat. Fish, poultry, beans, nuts, and lean meats are excellent choices. It is also beneficial to include plant-based proteins in the diet, as they may modestly decrease the risk of developing type 2 diabetes.

In summary, protein plays a vital role in the body, and its impact on blood glucose levels is influenced by the presence of insulin. While protein can be converted to glucose through gluconeogenesis, this process is slow and does not typically cause significant increases in blood sugar. Adequate protein intake is crucial for overall health and can provide benefits for individuals with diabetes or those aiming to lose weight.

Frequently asked questions