Brenda Khan
The keto diet is a low-carb, high-fat diet that can help with weight loss and blood sugar control. While on keto, it is recommended to eat between 1 and 3 meals per day with meat, with other protein sources such as eggs, nuts, and dairy at non-meat meals. Meat is a good source of protein and other nutrients like vitamin B12, which cannot be obtained elsewhere. However, it is important to note that eating too much protein can cause the body to turn it into glucose, which can knock you out of ketosis. To avoid this, it is recommended to eat between 90 and 120 grams of protein per day, which is roughly 1.5 chicken breasts or two 6-8-ounce steaks.
What You'll Learn
Meat and poultry are staple foods on the keto diet
One small study in older women found that a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low-fat, high-carb diet. It may be best to choose grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
If you’re craving a steak, go for a bigger cut of meat like a ribeye or New York steak. They’re pretty low in carbs. Chicken breast is one of the most common types of meat eaten on a ketogenic diet. But there are other options, too, such as Cornish hens, duck, turkey breast, goose, and grouse.
When it comes to poultry, turkey breast is a classic keto meat—just make sure you don’t eat the skin. Goose is another type of poultry that can be eaten on a keto diet, as long as you avoid the fatty parts.
While meat is a staple on the keto diet, it’s important to note that an excess of meat can increase your risk of health problems. Cooking meat at high temperatures can produce harmful compounds that could increase your risk of cancer. Therefore, it is recommended to cook meat with healthy fats such as butter or oil.
At each meal, aim for 3 to 4 ounces of protein, like lean beef, fish, or pork, depending on your macronutrient needs. In addition, include 1/2 cup of non-starchy vegetables (like leafy greens, broccoli, or cauliflower) and a few servings of healthy fats (like olive oil, coconut oil, or avocado).
If you are trying to build muscle on a ketogenic diet, it may be best to eat more protein. If you’re not trying to build muscle, it’s recommended to eat around 0.8 grams of protein per kilogram of body weight. This is a good amount of protein for general health, weight loss, and overall ketogenic health.
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Eating too much protein can knock you out of ketosis
The ketogenic diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When in ketosis, your body becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
The standard ketogenic diet (SKD) is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs. The high-protein ketogenic diet is similar to the SKD but includes more protein, with a ratio of 60% fat, 35% protein, and 5% carbs.
Protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis. Therefore, it is important to moderate your protein consumption when on a ketogenic diet.
Consuming too much protein could lead to a range of problems involving the digestive system, blood vessels, and kidneys. Most people should aim for a maximum of 2 grams of protein per kilogram of body weight per day.
People can typically consume 2 grams of protein per kg of their body weight daily, long-term, without any significant side effects. However, most research indicates that eating more than 2 grams per kg of body weight daily for a long time can cause health problems.
Symptoms and side effects of too much protein
Symptoms associated with too much protein include intestinal discomfort and indigestion. There are also serious risks associated with chronic protein overconsumption, including cardiovascular disease, blood vessel disorders, and liver and kidney injuries.
Too much protein can also cause fatigue, dehydration, nausea, diarrhea, headaches, and decreased exercise performance.
The amount of meat you should eat on keto depends on your body weight, activity levels, and other factors.
U.S. dietary guidelines prescribe protein based on body weight, with a minimum of 0.36 grams per pound of body weight. However, this is the minimum necessary to stay alive and prevent deficiency, not the optimal amount for health or weight loss.
Depending on how much you eat in a day, you may need between 40 grams of protein at the extreme low end (a very small, sedentary woman eating a low-protein keto diet) and 150 grams at the higher end (a large man or a very active woman eating a high-protein keto diet).
Sources of protein on keto
Meat is a key source of protein on keto. At a minimum, humans need to eat enough protein to repair muscles and perform other important functions.
If you eat meat or eggs at 1-3 meals a day, with supplemental protein (primarily dairy and nuts) at any non-meat meals, you will likely get plenty of protein for keto, plus enough of the other nutrients found in meat.
Eggs are also a great staple protein source, and low-carb dairy foods like cheese can give you a boost in the protein department.
Tips for eating meat on keto
- Buy meat from animals that lived decent lives, such as cows that lived on pasture and chickens that had room to scratch around in the dirt.
- Prioritize fish and deprioritize pork, as pork tends to be higher in potentially inflammatory omega-6 fats, while fish is higher in anti-inflammatory omega-3 fats.
- Choose the fattiest cuts of meat you can find, as even "fatty" animal foods are still surprisingly high in protein.
- For leaner cuts of meat, use cooking methods that add fat, such as curries or braises with coconut milk or butter or cream sauces.
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The amount of protein you should eat = 0.8 * your lean body mass in lbs
The ketogenic diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and a reduced risk of certain diseases. While on the keto diet, it is important to moderate your protein consumption as a very high intake can slow your transition into ketosis.
The amount of protein you should eat depends on many factors, including activity level, age, muscle mass, and overall health. Most official nutritional organizations recommend a fairly modest protein intake. The Food and Drug Administration suggests that most US adults require around 50 grams of protein daily. However, this total depends on your age, sex, health status, and activity levels.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This is the minimum amount recommended to maintain basic nutritional requirements. For a 50-year-old woman who weighs 140 pounds and is sedentary, that translates into 53 grams of protein a day.
The amount of protein you should eat is 0.8 multiplied by your lean body mass in pounds. For example, if you weigh 150 pounds and are sedentary, you would need 54 grams of protein per day (0.8 x 150 pounds = 120 grams of protein).
It's important to note that the amount of protein a person should consume is not an exact science, and individual needs may vary. Consulting a specialist such as a dietitian, doctor, or personal trainer can help determine the optimal protein intake for your specific needs and goals.
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Meat can be supplemented with eggs and egg whites
Meat is a staple of the keto diet, but it can be supplemented with eggs and egg whites.
Eggs are a great source of protein and are ideal for keto because each large egg contains less than 1 gram of carbohydrates and about 6 grams of protein. They can also trigger hormones that increase feelings of fullness. It is important to eat whole eggs rather than just egg whites because most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health.
There are also a variety of foods that can be used as egg substitutes while remaining keto-friendly. These include flax seed meal and water, chia seeds and water, baking soda and vinegar, unsweetened Greek yogurt, creamy nut butter, and carbonated water.
While it is possible to eat keto with minimal to no meat, it is important to ensure you are still getting enough protein. Meat is a key source of protein for keto diets, and supplies a range of nutrients like vitamin B12 that you can't get anywhere else.
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The best sources of protein are meat, fish, and seafood
Meat, fish, and seafood are the best sources of protein.
Meat is a staple food on the keto diet. Fresh 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. When eating meat on a keto diet, it is best to opt for grass-fed meat as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
Fish and shellfish are also keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.
When it comes to seafood, it is important to carefully track carb intake. While shrimp and most crabs contain no carbs, oysters and octopus do. However, these foods can still be eaten on the keto diet as long as carb intake is carefully monitored.
In addition to meat, fish, and seafood, eggs are also a great source of protein on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein, making them ideal for keto. It is important to eat whole eggs as most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health.
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Frequently asked questions
Meat is a good source of protein on the keto diet, but it is not the only source. A person can also get protein from eggs, dairy, nuts, and seeds. The amount of meat a person should eat on the keto diet depends on their body weight and activity level. A good rule of thumb is to eat between 1 and 3 meals per day that include meat.
Good sources of meat for the keto diet include beef, chicken, pork, and fish. When choosing meat, it is best to opt for grass-fed or pasture-raised animals whenever possible, as the fat from these animals tends to be higher quality.
If a person is trying to build muscle on the keto diet, they may need to increase their protein intake. A good rule of thumb is to consume between 0.8 and 1 gram of protein per kilogram of body weight per day.
While meat is a good source of protein on the keto diet, it is important to remember that it should not be the only source of protein. Eating too much meat can increase the risk of certain health problems, such as cancer and heart disease. It is also important to make sure that a person is getting enough vitamins, minerals, and essential fatty acids, which can be found in other foods like fruits, vegetables, and healthy fats.
