Protein Intake For Weight Loss On A Keto Diet

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions since the 19th century. In recent times, it has gained traction as a potential weight-loss strategy. The keto diet is distinctive for its exceptionally high-fat content—typically 70% to 80%—and only a moderate intake of protein.

Protein is one of three macronutrients, along with carbohydrates and fat, that provide calories and energy to the body. It is made up of smaller units called amino acids, nine of which are essential, meaning the body cannot produce them and they must be obtained through food.

The amount of protein required per day to lose weight on a keto diet varies depending on factors such as body weight, level of physical activity, and individual health conditions. Generally, people following a keto diet need anywhere from 20 to 30% of their calories from protein. This can be calculated as 1.2 to 2.0 grams of protein per kilogram of body weight.

For example, an active person weighing 160 pounds would require 87.24 to 145.4 grams of protein per day. It is important to note that this range can vary depending on individual circumstances, and it is always recommended to consult with a healthcare professional before starting any new diet.

The role of protein in weight loss

Protein is one of the three macronutrients, along with carbohydrates and fats, that provide calories or the energy our bodies require to function. Consuming adequate amounts of protein is vital to help maintain optimal health, growth, development, and function at every age and stage.

Protein is made up of smaller units called amino acids. There are 20 different amino acids, nine of which are considered "essential" because the body cannot make them, so they must be supplied by food.

Protein is a structural component of all cells and tissues and works as part of muscles, enzymes, hormones, antibodies, and the immune system. Messenger proteins such as hormones transmit signals between cells, tissues, and organs to coordinate how the body works. Antibodies bind to foreign invaders like viruses to help protect your body.

How protein helps with weight loss

Protein helps with weight loss in several ways:

• It slows down digestion, keeping you feeling fuller for longer, and because it takes longer to digest, it burns more calories during the digestion process.
• It helps to "spare" your muscles. When losing weight, people often lose some muscle mass, but a diet with adequate protein may help prevent these muscle losses, keeping your metabolic rate up and making it easier to lose weight.
• It can help prevent blood sugar spikes from eating carbohydrates.
• It can lower appetite and help avoid overeating by stimulating hormones that make you feel full and satisfied.
• The body burns more calories when breaking down protein compared to carbohydrates or fat.
• There is a growing body of research that consuming more protein in a low-carb diet reduces liver fat and the levels of sugar in the blood.

Studies say that getting 25% to 30% of calories from protein, or 1–1.2 g/kg of the ideal body weight per day, may be beneficial for weight loss. The daily recommended protein intake for healthy adults is 10% to 35% of your total calorie intake.

The 2020-2025 Dietary Guidelines for Americans recommend that healthy adults consume 10% to 35% of their calories from protein. For weight loss, the higher end of this range, 25% to 30% of calories from protein, or 1–1.2 g/kg of your ideal body weight per day, may be beneficial.

For active people, a range of 1.2 to 2.0 grams of protein per kilogram of body weight per day is recommended, depending on how much they train. For sedentary people, the recommendation is 0.8 to 1 gram of protein per kilogram of body weight per day.

Sources of protein

Protein can be obtained from both plant and animal sources.

Animal-based protein choices include meat, poultry, fish, seafood, eggs, and dairy.

Plant-based protein sources include beans, peas, lentils, soy (tofu, edamame, tempeh), nuts, and seeds.

Tips for meeting your protein needs

• Think of your plate as four quadrants. Fill two quadrants with vegetables and fruit, one with grains, and the remaining one with protein-rich foods. That should provide about 20-35 grams of protein per meal.
• Add 5-10 grams of protein to each snack.
• Aim for a moderate amount of protein (around 1.2-2.0 grams per kilogram of body weight) every day, spread over two or more meals.
• Focus on eating healthy low-carb foods you enjoy.
• If you are doing intermittent fasting, you may want to increase the amount of protein in the two meals you eat.
• If you eat one meal a day (OMAD), consider eating within a two-hour time window to have time to snack on nuts, cheese, or meats to increase your protein intake.
• Eat seeds and nuts in your meals or as snacks. Remember that a quarter cup (30 grams) offers around 2 to 6 grams of protein, but they also contain some carbohydrates and lots of calories, so be cautious with nut intake, especially if you are trying to lose weight.
• If you are unsure about how much protein you need, consult a dietitian for personalized advice.

How much protein to eat on a keto diet

Protein is an essential macronutrient with a wide range of functions in the body, from muscle growth and repair to supporting healthy skin, hair, bones, and nails. It is also important for weight loss, as it helps to reduce appetite and prevent overeating by making you feel full and satisfied.

The amount of protein you should eat on a keto diet depends on several factors, including your body weight, activity level, and health goals.

Body Weight

Protein intake is typically calculated per kilogram of body weight. Most sources recommend a daily protein intake of around 1.2 to 2.0 grams per kilogram of body weight for most individuals. However, this can vary depending on your ideal body weight, lean muscle mass, and activity level.

Activity Level

If you are sedentary, a protein intake of 0.8 to 1 gram per kilogram of body weight is generally sufficient. For active individuals, a higher protein intake of 1.2 to 2.0 grams per kilogram of body weight is recommended. This range may be even higher for those who engage in weight lifting or resistance training, with some sources recommending up to 1.6 grams per kilogram.

Health Goals

If you are using the keto diet for therapeutic purposes, such as managing certain cancers, you may need to reduce your protein intake. In these cases, it is recommended to aim for the lower end of the protein range, around 1.2 to 1.5 grams per kilogram of body weight, and always under strict medical supervision.

On the other hand, if you are underweight or recovering from illness, injury, or surgery, a higher protein intake of up to 2 grams per kilogram of body weight may be beneficial.

Sources of Protein on a Keto Diet

When following a keto diet, it is important to choose protein sources that are low in carbohydrates. Animal-based protein sources that are keto-friendly include meat, poultry, seafood, eggs, and cheese. Plant-based protein sources include tofu, nuts, seeds, and soy-based products.

Tips for Meeting Your Protein Goals

• Include protein-rich foods at every meal: Aim for at least 20 grams of protein at each meal to ensure adequate muscle protein synthesis.
• Spread your protein intake throughout the day: This is especially important if you are following intermittent fasting or eating only one meal per day (OMAD).
• Adjust your protein portions as needed: Don't worry about hitting an exact target, as your protein range is flexible. It's okay to vary the amount of protein you consume by 30 grams or more per day.
• Focus on healthy, low-carb protein sources: Prioritize eating moderate amounts of protein (around 1.2 to 2.0 grams per kilogram of body weight) from nutritious, low-carb foods that you enjoy.

While the optimal amount of protein on a keto diet may vary depending on individual factors, a general guideline is to aim for 1.2 to 2.0 grams of protein per kilogram of body weight. This range can be adjusted based on your body weight, activity level, and health goals. By including a variety of keto-friendly protein sources in your diet and following the tips outlined above, you can ensure you are meeting your protein needs while following a keto diet.

The benefits of protein

Protein is one of the three macronutrients, along with carbohydrates and fats, that provide calories or energy to the body. It is made up of smaller units called amino acids, and there are 20 different types of amino acids, nine of which are essential, meaning the body cannot produce them and they must be consumed through food.

Protein has a wide range of benefits and functions in the body, including:

Muscle Growth and Repair

A fresh supply of amino acids is required for muscle protein synthesis, which is the process of building new muscle. Consuming adequate amounts of protein helps prevent muscle loss and encourages muscle growth, especially when combined with resistance training.

Maintaining Healthy Organs and Tissues

Protein is a major component of every cell in the body, including the skin, hair, bones, nails, and internal organs. While protein turnover is slower in these structures compared to muscles, new amino acids are needed to replace old and damaged ones.

Production of Hormones and Enzymes

Many important hormones, such as insulin and growth hormones, are proteins. Similarly, most enzymes in the body are also proteins. A continuous supply of amino acids is necessary for the body to produce these vital compounds.

Weight Management and Appetite Control

Protein can aid in weight management by reducing appetite and preventing overeating. It stimulates the release of hormones that promote feelings of fullness and satisfaction. Additionally, the body burns more calories when breaking down protein compared to carbohydrates or fats.

Lowering Liver Fat and Blood Sugar

There is growing evidence that consuming more protein in the context of a low-carbohydrate diet reduces liver fat and blood glucose levels, even without weight loss.

Supporting Healthy Bones and Joints

Protein is essential for maintaining strong and healthy bones and joints.

Promoting Healthy Skin, Hair, and Nails

Adequate protein intake helps support the health of the skin, hair, and nails.

Maintaining Blood pH

Protein plays a crucial role in maintaining the pH balance of the blood and other bodily fluids.

Supporting Immune Function

Protein is vital for a well-functioning immune system, as it is involved in the production of antibodies that protect the body against foreign invaders such as viruses.

How to calculate your protein intake

Protein is one of the three macronutrients that provide calories and is essential for muscle growth and repair, supporting healthy organs, and producing hormones and enzymes. When it comes to the keto diet, opinions vary on how much protein you should be consuming.

The general recommendation for protein intake on a keto diet is between 20 to 30 percent of your total calories. However, some experts suggest a more specific calculation based on body weight. According to ketogenic diet experts Stephen Phinney and Jeff Volek, the ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). They propose a target range of 1.2 to 2.0 g/kg body weight, which can be adjusted based on lifestyle and activity level.

For example, a male who frequently lifts heavy weights may want to aim for the higher end of the protein range, while a smaller female who doesn't engage in weight lifting may be better off at the lower end. If you are overweight, it is recommended to calculate your protein needs based on your target weight rather than your current weight.

Calculating Your Protein Intake

To determine your protein intake using the g/kg body weight method, follow these steps:

• 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 the weight in kilograms by 2.0 to find the higher end of your target protein range.

For instance, let's consider an individual with a target weight of 150 pounds (68 kg). Using the formula, their protein intake range would be:

• 68 kg x 1.2 = 81.6 g (lower end)
• 68 kg x 2.0 = 136 g (higher end)

So, for this person, the recommended protein intake would be between 81.6 and 136 grams per day, depending on their activity level and other factors.

Other Factors Affecting Protein Intake

It's important to note that protein intake may vary based on individual characteristics and goals. For example, older adults or those recovering from illness or injury may require a higher protein intake, while those following a keto diet for therapeutic purposes may need to reduce their protein intake under medical supervision. Additionally, resistance training and endurance exercise can increase protein requirements.

Sample Protein Sources for Keto Diet

When following a keto diet, it's essential to choose protein sources that fit within the guidelines of the diet. Here are some keto-friendly animal and plant-based protein options:

• Meat
• Poultry
• Seafood
• Eggs
• Cheese
• Tofu
• Soy-based products
• Nuts
• Seeds

Calculating your protein intake on a keto diet can be a helpful guide to ensure you're getting adequate protein while supporting your weight loss goals. Remember that individual needs may vary, so it's always a good idea to consult with a healthcare professional or dietitian to determine the best protein intake for your specific needs and goals.

Foods to eat to meet your protein target

The amount of protein you need depends on your lifestyle and body weight. For instance, if you are a male who lifts heavy weights often, you may want to eat more protein than a smaller female who doesn't do much weight lifting.

• Meat: beef, chicken, pork, fish/shellfish, etc.
• Eggs: chicken eggs, quail eggs, duck eggs, etc.
• Dairy: cheese, plain Greek yoghurt, cottage cheese
• Nuts and seeds: peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, sesame seeds, nut/seed butters
• Protein supplements: protein powders, protein shakes

If you are aiming to lose weight, it is important not to rely on nuts and seeds as your primary protein sources. They are very rich in calories, which may slow down weight loss.

• A piece of meat the size of a deck of cards is roughly 20 grams of protein. Most people will need at least 60 grams of protein per day, so aim to include at least a "deck of cards" worth of meat at each meal.
• Spreading protein intake evenly throughout the day is the easiest way to meet your goals.
• Meat and protein powder are the easiest ways to significantly increase your protein intake.
• A food scale can be helpful if you want to track your intake more accurately.

Frequently asked questions