Protein Consumption On Low-Carb Diets: How Much Is Enough?

Low-carb diets are popular for their weight-loss and health benefits, but they can be tricky to get right. Eating too much protein is a common mistake on a low-carb diet, and it can prevent your body from entering ketosis, which is essential for a ketogenic diet. So, how much protein should you eat per day on a low-carb diet?

The amount of protein you need depends on various factors, including your weight, height, age, sex, and activity levels. A good rule of thumb is to consume between 0.7–0.9 grams of protein per pound of body weight. For a more precise calculation, some experts recommend aiming for 1.2 to 2.0 grams of protein per kg of reference body weight. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits.

It's worth noting that you don't need to cut out all carbohydrates to reap the benefits of a low-carb diet. Simply reducing your intake to less than 26% of your total daily calories can be effective. Additionally, make sure you're not afraid to include healthy fats in your diet, as they are crucial for energy and nutrition on a low-carb plan.

How much protein is needed to build muscle?

Protein is an essential macronutrient for building muscle, but health experts warn that consuming too much can have health risks. The current recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. However, this amount may not be sufficient for individuals looking to build muscle mass, and the amount of protein needed can vary depending on several factors.

Factors Affecting Protein Requirements

The ideal amount of daily protein for muscle growth depends on factors such as age, gender, activity level, health, and other variables. For example, older adults around ages 65 to 70 may need slightly more protein, around 1 gram per kilogram of body weight, as they are more prone to muscle loss and bone fractures. Physically active individuals, including athletes and those engaging in strength training, will also require more protein to support their training regimen and physical activity.

Recommended Protein Intake for Muscle Building

Research suggests that a protein intake of around 1.2 to 2 grams of protein per kilogram of body weight is generally recommended for individuals looking to build muscle. Some studies indicate that even higher protein intakes of up to 1.5 to 1.6 grams of protein per kilogram of body weight may be optimal when paired with resistance training. However, it is important to note that consuming more protein than needed may lead to weight gain, and very high protein intakes can put strain on the kidneys.

Sources of Protein

Animal-based protein sources such as lean meats, poultry, fish, eggs, and dairy products are considered complete proteins as they contain all the essential amino acids required by the body. Plant-based protein sources like beans, tofu, lentils, and plant-based protein powders can also be good sources of protein, but individuals following a plant-based diet may need to combine different sources to ensure they get all the essential amino acids.

Potential Risks of Excessive Protein Intake

While protein is crucial for muscle growth, consuming too much protein can have negative health consequences. When you consume more protein than your body needs, the excess calories may be stored as fat, leading to unwanted weight gain. Additionally, very high protein intakes can increase the risk of kidney and liver injuries. Therefore, it is important to monitor your protein intake and ensure it aligns with your individual needs and activity level.

What are the best plant-based protein sources?

A well-planned vegan diet can provide all the nutrients you need, including protein. Here are some of the best plant-based sources of protein:

Seitan

Seitan is a popular protein source for vegetarians and vegans. It resembles the look and texture of meat when cooked. It contains about 25 grams of protein per 3.5 ounces or 100 grams, making it one of the richest plant protein sources available. It is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. However, people with gluten-related disorders should avoid it as it is made from gluten.

Tofu, Tempeh, and Edamame

All three originate from soybeans, which are considered a whole source of protein. They contain iron, calcium, and 12-20 grams of protein per 3.5 ounces. Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity. Tempeh contains probiotics, B vitamins, magnesium, and phosphorus.

Lentils

Lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cooked cup. They may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer. They are rich in folate, manganese, iron, antioxidants, and other beneficial plant compounds.

Beans

Kidney, black, pinto, and most other types of beans are extremely important staple foods across cultures and contain high amounts of protein. Most types of beans contain about 15 grams of protein per cooked cup. They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and beneficial plant compounds. Research shows that a diet rich in beans can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and reduce belly fat.

Nutritional Yeast

Half an ounce of nutritional yeast provides 8 grams of complete plant protein and 3 grams of fiber. It is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.

Ancient Grains

Spelt and teff are types of ancient grains that provide 10-11 grams of protein per cooked cup, making them higher in protein than other ancient grains. They are excellent sources of complex carbs, fiber, iron, magnesium, phosphorus, manganese, B vitamins, zinc, and selenium.

Hemp Seeds

Hemp seeds come from the Cannabis sativa plant and contain only trace amounts of tetrahydrocannabinol (THC). They contain 9 grams of protein per 3-tablespoon serving, as well as high levels of magnesium, iron, calcium, zinc, and selenium. They are also a good source of omega-3 and omega-6 fatty acids in the optimal ratio for human health. Research indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.

Green Peas

Green peas contain nearly 9 grams of protein per cooked cup, which is slightly more than a cup of dairy milk. They also cover more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin C and K needs. They are also a good source of iron, magnesium, phosphorus, zinc, copper, and several B vitamins.

Spirulina

Spirulina is a blue-green algae that is a nutritional powerhouse. A 2-tablespoon serving provides 8 grams of complete protein, 22% of your daily iron requirements, and 95% of your daily copper needs. It also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most other nutrients your body needs, including essential fatty acids. Research links consuming spirulina to a stronger immune system, reduced blood pressure, and improved blood sugar and cholesterol levels.

Ezekiel Bread and Other Sprouted Grain Breads

Ezekiel bread is made from organic, sprouted whole grains and legumes, including wheat, millet, barley, spelt, soybeans, and lentils. Two slices of Ezekiel bread contain approximately 8 grams of protein, which is more than most other types of bread. Sprouting grains and legumes increases the number of healthy nutrients they contain and reduces antinutrients, which can affect the absorption of certain vitamins and minerals.

Soy Milk

Soy milk is made from soybeans and is usually fortified with vitamins and minerals. It contains 6 grams of protein per cup and is an excellent source of calcium, vitamin D, and vitamin B12. However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so choosing a fortified variety is recommended.

Oats and Oatmeal

Half a cup of dry oats provides approximately 5 grams of protein and 4 grams of fiber. Oats also contain magnesium, zinc, phosphorus, and folate. They contain higher-quality protein than other commonly consumed grains like rice and wheat.

Wild Rice

Wild rice is not stripped of its bran like white rice, so it retains fiber and plenty of vitamins and minerals. A cooked cup provides nearly 7 grams of protein, along with healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.

Chia Seeds

Chia seeds are derived from the Salvia hispanica plant, native to Mexico and Guatemala. They contain 5 grams of protein and 10 grams of fiber per ounce. They also contain high levels of iron, calcium, selenium, magnesium, omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

Nuts, Nut Butter, and Other Seeds

Nuts, seeds, and their derived products are great sources of protein. One ounce typically contains 5-7 grams of protein, depending on the variety. They are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins.

Protein-Rich Fruits and Vegetables

Some fruits and vegetables contain more protein than others. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4-5 grams of protein per cooked cup. Fresh fruits with the most protein include guava, cherimoyas, mulberries, blackberries, nectarines, and bananas, which have about 2-4 grams of protein per cup.

How does protein affect weight loss?

Protein is one of the three macronutrients, along with carbohydrates and fats, that provide the body with energy. Consuming adequate amounts of protein is essential for maintaining and improving overall health, especially when it comes to weight loss.

The amount of protein a person needs depends on several factors, such as age, sex, activity levels, and body composition goals. The Recommended Daily Allowance (RDA) for protein is 0.8 g per kilogram of body weight. However, this may vary depending on individual needs and health goals. For example, those who are physically active or looking to build muscle mass may benefit from a higher protein intake of up to 2 g/kg/bw.

The Role of Protein in Weight Loss

Protein plays a crucial role in weight loss by:

• Increasing feelings of fullness and reducing hunger: Protein increases the production of hormones that promote satiety and reduce appetite, making it easier to maintain a calorie deficit.
• Boosting metabolic rate and calorie burning: Protein has a higher thermic effect than carbohydrates or fats, meaning the body burns more calories during digestion.
• Maintaining and building muscle mass: Adequate protein intake helps prevent muscle loss and, when combined with resistance training, promotes muscle growth, leading to improved body composition.
• Regulating blood sugar: Protein helps stabilize blood sugar levels, which is crucial for weight loss and diabetes management.

Protein and Low-Carb Diets

Low-carb diets, such as the ketogenic or Atkins diet, often recommend a higher protein intake. However, it is important to note that excessive protein consumption on a low-carb diet can prevent the body from reaching a state of ketosis, which is essential for burning fat. Therefore, moderation is key, and a well-formulated low-carb diet should be high in healthy fats and moderate in protein.

Sample High-Protein, Low-Carb Meal Plan

• Breakfast: Flourless Banana Chocolate Chip Mini Muffins made with oats, banana, and eggs, served with non-fat Greek yogurt
• Mid-Morning Snack: String cheese and raspberries
• Lunch: Chicken Satay Bowls with Spicy Peanut Sauce
• Afternoon Snack: Shelled edamame
• Dinner: Roasted Salmon with Smoky Chickpeas & Greens

Protein plays a vital role in weight loss by increasing satiety, boosting metabolism, and building muscle mass. When incorporated into a balanced diet and combined with regular exercise, adequate protein intake can promote sustainable weight loss and improve overall health.

What are the risks of a high-protein, low-carb diet?

A high-protein, low-carb diet may have physical and cognitive benefits, but some studies suggest there may be risks. Here are some of the dangers of a high-protein, low-carb diet:

Kidney Problems

According to researchers at the University of Texas Southwestern Medical Center, a low-carb, high-protein diet may damage the kidneys. The acidic content of animal meat and the lack of alkaline foods in the diet can lead to an increased risk of kidney stones. Eating too much protein puts added strain on the kidneys, which could worsen kidney function.

Osteoporosis

High-protein diets may also increase the risk of osteoporosis. When you're on a high-protein diet, you may urinate more calcium than normal. There are conflicting reports, but some experts think this could make osteoporosis more likely.

High Cholesterol

Some protein sources, like fatty cuts of meat, whole dairy products, and other high-fat foods, can raise cholesterol, increasing your chance of heart disease. However, some studies have shown that people on the Atkins diet for up to 2 years had decreased "bad" cholesterol levels.

Cardiovascular Disease

High-protein, low-carb diets may add additional risk to individuals with cardiovascular disease due to their high fat and cholesterol content, combined with a decreased intake of fruits, vegetables, whole grains, and other nutrients related to cardiovascular health.

Other Risks

High-protein, low-carb diets have also been implicated in other risks, including impaired bone and gastrointestinal health.

How much protein is safe to eat per day?

The amount of protein a person should eat per day depends on several factors, including their weight, height, age, sex, and physical activity levels.

Recommended Daily Allowance (RDA)

The RDA advises consuming 0.8 g of protein per kilogram of body weight or 0.36 g per pound of body weight. However, this amount may vary depending on a person's activity levels and body composition goals.

High Protein Diets

High protein diets often provide more protein than the RDA, with some recommending up to 2 g/kg/bw (0.9/lb/bw). For a 150-lb (68-kg) person, this equates to 136 g of protein per day.

Low Carb Diets

On a low-carb diet, it is recommended to consume between 1.2 and 2.0 g of protein per kg of body weight. This range is said to preserve muscle mass, improve body composition, and provide other health benefits.

Weight Loss

For those looking to lose weight, a daily protein intake of 1.2 to 2.0 g/kg/bw (0.54 to 0.9 g/lb/bw) is considered optimal. Eating more protein can increase feelings of fullness, reduce hunger, and boost the metabolic rate, all of which can aid in weight loss.

Endurance Athletes

Endurance athletes, such as those training for a half-marathon, marathon, or century cycling ride, typically require a higher carbohydrate diet to provide energy during exercise. Therefore, they may not benefit from a high-protein, low-carb diet.

Potential Risks

Some studies suggest that high-protein, low-carb diets may be linked to an increased risk of heart disease and heart failure, especially when consuming high amounts of animal protein. Additionally, very low-carb diets have been associated with a potentially increased risk of death from all causes.

While there is no one-size-fits-all answer to how much protein is safe to eat per day, it is generally recommended to consume between 1.2 and 2.0 g of protein per kg of body weight. However, this amount may vary depending on individual factors and health goals. It is always advisable to consult with a healthcare professional or registered dietitian to determine the ideal protein intake for your specific needs.

Frequently asked questions