Protein Calories For Weight Loss: Keto Diet Explained

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein eating plan that has been used for centuries to treat specific medical conditions. The diet has gained traction as a weight-loss strategy due to the low-carb craze, which started in the 1970s with the Atkins diet. The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The standard keto diet (SKD) consists of 10% carbs, 70% fat, and 20% protein.

The premise of the keto diet for weight loss is that depriving the body of glucose, the main source of energy for all cells in the body, will lead to the production of an alternative fuel called ketones from stored fat. This state is called ketosis.

The keto diet is restrictive and may be challenging to follow for long periods. It may also be unsafe for certain groups, such as those with type 1 diabetes or pregnant women.

There are several variations of the keto diet, including the high-protein keto diet (HPKD), which consists of 5% carbs, 60% fat, and 35% protein. This variation may be easier for some people to follow as it allows for more protein and less fat.

While the keto diet has been shown to produce short-term weight loss in some individuals, its long-term effects are unclear.

How much protein is needed to lose weight on keto?

The ketogenic diet, or "keto", is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. In recent years, it has gained popularity as a weight-loss strategy due to the low-carb diet craze.

The keto diet typically consists of 70-80% fat, 5-10% carbohydrates, and 10-20% protein. However, there are differing opinions on the "right way" to do keto, and little research backs up the varying methods.

For those looking to lose weight, the amount of protein needed on a keto diet depends on several factors, including lifestyle and body weight. According to ketogenic diet experts Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD, 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. For example, a male who lifts heavy weights often may want to eat at the higher end of the protein range, while a smaller female who doesn't do much weight lifting may do better at the lower end.

To calculate your protein needs, first, convert your target weight to kilograms by dividing it by 2.2. Then, multiply that 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.

It's important to note that an inadequate protein intake over time could lead to several problems, including muscle mass loss, appetite changes, weight gain, delayed wound healing or injury recovery, and fatigue.

• 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.
• Nuts, seeds, and cheese can easily boost your protein intake.
• Meat and protein powder are the easiest ways to significantly increase your protein intake.

In summary, the amount of protein needed to lose weight on keto depends on individual factors, but generally, a range of 1.2 to 2.0 grams per kilogram of body weight is recommended. Ensuring adequate protein intake is crucial to support overall health and weight loss goals.

What are the risks of too much protein on keto?

The ketogenic diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. The diet has gained traction as a potential weight-loss strategy, with celebrities and influencers touting its benefits. However, it is important to be aware of the risks associated with the keto diet, especially when it comes to protein intake.

Risk 1: Impaired Ketone Production

Although the primary focus of the keto diet is to restrict carbohydrates and eat plenty of fat, protein intake also plays a crucial role in achieving the desired state of ketosis. Ketosis occurs when the body turns to fat as its main source of energy instead of carbohydrates. By eating too much protein, you may impair ketone production and hinder your body's ability to enter and maintain ketosis. This is because the amino acids in protein can be converted to glucose, which can prevent ketosis.

Risk 2: Increased Insulin Levels

When protein is digested, it triggers the release of the hormone insulin, which stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells. In individuals with type 2 diabetes, protein consumption can lead to a significant increase in insulin levels, which can impair ketone production and prevent the body from entering ketosis.

Risk 3: Nutritional Imbalance

The keto diet is already restrictive, and by focusing too much on protein intake, you may not be getting enough of other essential nutrients. It is important to include a variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intakes of fiber, B vitamins, and minerals.

Risk 4: Weight Gain and Health Complications

Excessive protein consumption can lead to weight gain, especially if you are not careful about your overall calorie intake. Additionally, a diet high in protein from processed and fatty meat sources can increase the risk of heart disease and all-cause mortality.

Risk 5: Kidney Health

For individuals with kidney disease or kidney stones, it is crucial to monitor protein intake. According to the National Kidney Foundation, people with kidney disease may experience waste buildup in the blood if they consume too much protein.

Practical Tips:

• To find your ideal protein intake on keto, consider factors such as genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, and body composition.
• If you are sedentary, aim for 0.6-0.8 grams of protein per pound of lean body mass.
• If you are regularly active, aim for 0.8-1.0 grams of protein per pound of lean body mass.
• If you lift weights, aim for 1.0-1.2 grams of protein per pound of lean body mass.
• Monitor your ketone levels with a blood ketone meter to determine your personal keto protein limit.
• Be mindful of signs that you may be consuming too much protein, such as changes in breath odor and flu-like symptoms.

What are the risks of too little protein on keto?

Protein is an essential macronutrient, and a necessary component of any diet. It is a building block of life and is crucial for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts. These benefits promote longevity, prevent injuries, and boost metabolism.

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. It has gained attention as a potential weight-loss strategy due to the low-carb diet craze. The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The general guidelines for following the keto diet include consuming an average of 70 to 80 percent of your daily calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbohydrates.

While controlling carb intake is essential on keto, monitoring protein intake is also crucial. On keto, you should consume adequate amounts of protein—never less than you need. This is one of the most challenging aspects of the keto diet due to all the conflicting information. Unfortunately, many ketogenic dieters are worried that overeating protein might kick them out of ketosis.

The body can convert the amino acids from excess protein into glucose, potentially sabotaging weight loss efforts and keeping the body out of ketosis. However, this is only a concern if you are eating far above the recommended amount of protein. The ideal protein consumption on keto can vary from person to person and depends on factors such as age, gender, weight, and activity level.

If you are eating too little protein on keto, you may experience the following risks and side effects:

• Worsened workout performance: Without enough protein, you won't be able to maintain or build muscle mass.
• Neuron atrophy: Your brain needs amino acids to function optimally. Research finds that a protein-deficient diet can lead to atrophy and neuron loss.
• Weaker immune system: A deficiency in the amino acid arginine can contribute to the dysfunction of your T cells—the cells that regulate your immunity.
• Increased risk of diseases: A deficiency in amino acids can increase the risk of developing certain diseases, including sickle cell disease, acute asthma, cystic fibrosis, pulmonary hypertension, cardiovascular disease, and certain cancers.
• Weight loss plateaus: Eating too little protein can lead to weight loss plateaus, as protein is more satiating than fat and helps to control appetite.
• Nutritional deficiencies: Not consuming enough protein can lead to nutritional deficiencies, as protein is a source of important nutrients such as B vitamins and minerals.
• Slow wound healing: Protein is essential for proper wound healing, and a deficiency can slow down the healing process.

What foods are high in protein for keto?

A ketogenic or "keto" diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. It has gained popularity as a potential weight-loss strategy due to its low-carb approach.

The keto diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs (total carbs minus fibre).

Animal Proteins

• Fish and shellfish: Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium.
• Meat and poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They're also a great source of high-quality protein, which may help preserve muscle mass.
• Eggs: Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can also trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

• Cheese: Most types of cheese are very low in carbs and high in fat, making them great for keto.
• Plain Greek yoghurt and cottage cheese: While they contain some carbs, they can be eaten in moderation on keto. They have been shown to help decrease appetite and promote feelings of fullness.
• Cream and half-and-half: These dairy products are very low in carbs and high in fat, making them ideal for keto.
• Unsweetened plant-based milk: Soy, almond, and coconut milk are keto-friendly, but avoid oat milk as it's too high in carbs.

Green Leafy Vegetables

Spinach, kale, collard greens, salad greens, bok choy, Swiss chard, and cabbage are all extremely low in carbs and rich in vitamins, minerals, and antioxidants.

Peppers

Small hot peppers like jalapeños are ideal for keto-friendly appetisers. Larger, mild peppers such as bell peppers and poblanos can be used in numerous dishes. Peppers are also a rich source of vitamin C.

Summer Squashes

Yellow squash and zucchini are extremely versatile and low in carbs. Zucchini noodles are an excellent substitute for pasta or noodles.

High-Fat Veggies

Avocados and olives are unique among vegetables as they're fairly high in fat and low in net carbs.

Other Non-Starchy Vegetables

Cauliflower, spaghetti squash, jicama, and turnips are low-carb veggies that make great substitutes for high-carb foods.

Other Plant-Based Foods

• Nuts and seeds: These are healthy, high in fat, and low in carbs. Almonds, peanuts, and peanut butter are good options.
• Berries: Raspberries and strawberries are low in carbs and high in fibre. Blackberries and blueberries may not fit into strict keto diets.
• Shirataki noodles: These contain less than 1 gram of net carbs and only 15 calories per serving. They're made from a viscous fibre that can help decrease hunger and blood sugar spikes.
• Dark chocolate and cocoa powder: Choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.

Fats and Oils

Olive oil, butter, ghee, avocado oil, and coconut oil are good fats and oils for keto cooking and baking.

Drinks

• Unsweetened coffee and tea: These are healthy, carb-free drinks that may improve alertness and mood and reduce the risk of diabetes.
• Unsweetened sparkling water: This is a keto-friendly alternative to soda, generally free of sugar or sweeteners.

How can I calculate my keto macros?

To calculate your keto macros, you need to take into account your fitness goal, calorie intake, and macronutrient (macros) ratio.

Step 1: Fitness Goal

Are you trying to lose weight, gain weight, or maintain your current weight? This will determine whether you need a calorie deficit or surplus.

Step 2: Calorie Intake

Calculate your daily calorie needs based on your fitness goal. For weight loss, you need a calorie deficit, and for weight gain, you need a calorie surplus.

Step 3: Macronutrient Ratio

The typical macro ratio for keto is 5% of calories from carbs, 25% from protein, and 70% from fat. This ratio can vary depending on your specific needs and goals.

Step 4: Carbohydrates

Research suggests that a carb intake of less than 20 to 50 grams per day is sufficient to promote ketosis. A good starting point is 20-25 grams per day, but you can start at 50 grams if that's more manageable for you.

Step 5: Protein

Protein intake is important as it supports lean body mass and other essential bodily functions. It can be calculated based on your activity level and fitness goal.

• For a sedentary lifestyle or minimal exercise, aim for 0.6g/pound of body weight per day.
• For moderate exercise 2 or more days a week with a goal of fat loss, aim for 0.9g/pound of body weight per day.
• For intense exercise 3 or more days a week with a goal of muscle gain, aim for 1.1g/pound of body weight per day.

Step 6: Fat

Calculate your fat intake based on the remaining calories after allocating for carbs and protein. Each gram of fat contains about 9 calories.

Step 7: Calculate Percentages

To get your macros as percentages, divide the calories from each macro by your total daily calorie needs and multiply by 100%.

For example, if you have calculated that you need 1800 calories per day, with 80 calories from carbs, 600 calories from protein, and 1120 calories from fat:

• Carbohydrates: (80/1800) x 100% = 5% of calories
• Protein: (600/1800) x 100% = 33% of calories
• Fat: (1120/1800) x 100% = 62% of calories

The total should add up to 100% (5% + 33% + 62% = 100%).

Tips for Sticking to Your Keto Macros

• Use a keto-friendly nutrition app to track your food choices and stay within your daily ranges.
• Build a keto meal plan and portion guide to ensure your food choices and portions align with your calculated macros.
• Consult a doctor or dietitian to ensure your keto diet is safe and nutritionally adequate.
• Focus on creating a healthy keto kitchen and pantry by stocking up on approved foods and ingredients.

Remember, the keto diet is a significant change and may be challenging to maintain. It's important to listen to your body and consult a healthcare professional if you have any concerns.

Frequently asked questions