Protein Consumption On A 20-Carb Keto Diet

The keto diet is a low-carb, high-fat, and moderate-protein diet. It involves getting 70-80% of your daily calories from fat, 10-20% from protein, and 5-10% from carbohydrates. This means that on a 2,000-calorie diet, you'd be consuming 165 grams of fat, 75 grams of protein, and 40 grams of carbohydrates.

The keto diet works by depriving the body of glucose, its preferred source of energy, so that it turns to stored fat for energy. This puts the body into a state called ketosis, where it uses fat for energy, leading to weight loss.

However, eating too much protein on a keto diet can be problematic as it can cause the body to produce glucose from the excess amino acids, sabotaging weight loss efforts and preventing the body from entering ketosis. Therefore, it is important to consume the recommended amount of protein, which is between 1.5 and 2 grams per kilogram of body weight, or about 0.7 to 0.9 grams per pound.

Keto-friendly sources of protein include meat, cheese, eggs, seafood, tofu, nuts, seeds, and soy-based products.

Aim for 20g of protein at every meal

The keto diet is a low-carb, high-fat, and moderate-protein diet. 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.

When following a keto diet, it is important to monitor your protein intake to ensure you are getting enough to support muscle growth and repair, healthy skin, hair, nails, bones, and internal organs, as well as the production of hormones and enzymes.

According to experts, a daily protein intake of around 1.2 to 2.0 grams per kilogram of body weight is recommended for most individuals. This amount of protein will help to preserve muscle mass, improve body composition, and provide other health benefits.

To ensure you are getting enough protein, aim for at least 20 grams of protein at each meal. This will help stimulate muscle protein synthesis and provide your body with the amino acids it needs to function optimally.

• 100 grams of meat, poultry, or fish (about the size of a deck of cards)
• 240 grams of plain Greek yogurt
• 210 grams of cottage cheese
• 100 grams of hard cheese (about the size of a fist)
• 100 grams of almonds, peanuts, or pumpkin seeds (about the size of a fist)

It is important to note that nuts, seeds, and vegetables also provide a small amount of protein, ranging from 2 to 6 grams per serving.

By incorporating these foods into your meals and aiming for at least 20 grams of protein at each meal, you can ensure that you are getting enough of this essential macronutrient while following a keto diet.

The best keto-friendly sources of animal protein

Animal proteins are a staple of the keto diet, and there are plenty of options to choose from. Here are some of the best keto-friendly sources of animal protein:

Beef

Beef is an excellent source of protein and is rich in important nutrients such as iron, zinc, and B vitamins. Grass-fed varieties also provide a good amount of healthy fats, including omega-3s. Opting for grass-fed beef is also recommended due to its higher omega-3 content and conjugated linoleic acid (CLA) content compared to grain-fed alternatives.

Eggs

Eggs are a perfect protein source for a keto diet as they are complete, easily accessible, and versatile. Pasture-raised eggs are particularly recommended as they contain higher amounts of omega-3 fatty acids, vitamin A, vitamin E, and antioxidants.

Fatty fish

Fatty fish such as salmon, tuna, sardines, and mackerel are excellent additions to a keto diet. They are a great source of high-quality protein and provide essential omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for heart health.

Poultry

Meat and poultry are recommended as they contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Dairy

Dairy products such as cheese, plain Greek yogurt, and cottage cheese are keto-friendly sources of animal protein. Cheese, in particular, is very low in carbs and high in fat, making it a great fit for the keto diet.

When following a keto diet, it is important to monitor your protein intake. While protein is essential, excessive consumption can lead to a decrease in ketones and slow down your transition into ketosis. Therefore, it is recommended to aim for a moderate amount of protein, with 10-20% of your daily calories coming from this macronutrient.

The best keto-friendly sources of plant protein

A keto diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and improved health. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy.

On a standard ketogenic diet (SKD), 15-35% of your calories should come from protein. This is generally anywhere from 20 to 30% of your calories. However, it is recommended to calculate your protein needs based on your body weight and activity level. For example, very active people should aim for 1.6 grams of protein per kilogram of body weight, while sedentary people should aim for 1 gram per kilogram.

Soy Products

Soy products, such as tempeh, tofu, soy milk, and edamame, are complete proteins, meaning they contain all nine essential amino acids. They are also packed with fiber, potassium, and iron. Tempeh and tofu are very versatile and can be used in a variety of dishes, such as stir-fries, soups, and salads. Soy milk is often fortified with vitamins and minerals, making it a nutritious choice as well.

Nuts and Seeds

Nuts and seeds are excellent sources of protein, fiber, healthy fats, B-vitamins, antioxidants, and minerals. Some good options include peanuts, cashews, almonds, sacha inchi seeds, pumpkin seeds, and hemp seeds. They can be enjoyed as snacks, added to salads or trail mix, or used in baking and cooking. For example, almond flour is a popular ingredient in keto-friendly baking.

Nutritional Yeast

Nutritional yeast is a complete protein source and is usually sold as yellow flakes. It has a cheesy taste, making it perfect for plant-based cheeses and sauces. It is also often fortified with B-vitamins.

Vegetables

Don't forget to include protein-rich vegetables in your diet, such as broccoli, spinach, asparagus, mushrooms, and cauliflower. These vegetables can be added to salads, soups, stir-fries, and other dishes.

Plant-Based Proteins to Avoid

While there are many keto-friendly plant proteins, there are also some that should be avoided due to their high carbohydrate content. These include rice, beans, chickpeas, lentils, and quinoa. Plant-based "meat" products, such as sausages or burger patties, often contain high amounts of carbohydrates and additives.

In conclusion, a keto-friendly plant-based diet is a great way to combine the benefits of a keto diet with the advantages of plant-based eating. By including a variety of the plant protein sources mentioned above, you can ensure you are getting all the essential amino acids your body needs while staying within the macronutrient ratios recommended for a keto diet.

How to calculate your protein intake

Protein is one of the three macronutrients that provide calories and play a unique and important role in the body. The other two are carbohydrates and fat.

Protein is made up of several smaller units called amino acids. Although your body can make just over half of the 20 amino acids it needs, there are nine essential amino acids that we must get from food. These are called essential amino acids because our bodies cannot produce them.

On a keto diet, it is important to calculate your protein intake to ensure you are getting enough, but not too much. Too much protein can kick you out of ketosis by increasing your blood sugar and insulin levels.

According to ketogenic diet experts, the ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). The recommended target range is 1.2-2.0 g/kg body weight, depending on your lifestyle. For example, if you are a male who lifts heavy weights, you may want to eat at the higher end of the protein range. On the other hand, a smaller female who doesn't do much weight lifting may do better at the lower end of the range.

| Weight | Protein Range (g/kg body weight) |

| --- | --- |

| Target weight in pounds | Divide by 2.2 to get kg |

| Lower end of target protein range | Multiply target weight in kg by 1.2 |

| Higher end of target protein range | Multiply target weight in kg by 2.0 |

Tips for Meeting Your Protein Target

• A piece of meat the size of a deck of cards is roughly 20 grams of protein. Most people 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.
• Spread your protein intake evenly throughout the day. Protein is extremely filling, so it can be difficult to meet your goal if you try to cram it all into one meal.
• Nuts, seeds, and cheese can boost your protein intake. If you are a little short on your daily protein intake, having nuts or cheese as a snack, or adding a sprinkle to your meals, can help push you over the target.
• 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 protein intake more accurately.

Protein may slightly increase blood sugar levels through a process called gluconeogenesis, where the body converts protein to sugar. However, this doesn't usually cause any significant changes to blood sugar levels.

In mixed eating patterns that contain carbohydrates, protein can help to reduce blood sugar spikes by slowing down digestion, reducing the rate at which carbohydrates are broken down into sugar.

Guidelines for Individualized Protein Intake

Taking into account different expert opinions, the recommended protein intake is 1.2 to 2.0 grams per kg of reference body weight for most people. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits for people on low-carb diets.

If you are near your ideal body weight or very muscular, use your actual weight in kilograms to calculate your protein needs. Otherwise, you can use your height to estimate how much protein you should aim to eat most days.

Resistance Training and Protein Requirements

People who engage in weight lifting, resistance training, or endurance-type exercise likely need more protein than people of the same height and weight who are sedentary. If you perform strength training, aim for a protein intake at or near the top of your range, especially if your goal is to gain muscle.

Foods to Meet Your Protein Target

Meeting your protein target needn't be complicated or stressful. Most of the time, you will end up within your target range by eating an amount that is satisfying and paying attention to when you begin to feel full.

• 100 grams (3.5 ounces) of meat, poultry, or fish (about the size of a deck of cards)
• 240 grams (8 ounces) of plain Greek yogurt
• 210 grams (7 ounces) of cottage cheese
• 100 grams (3.5 ounces) of hard cheese (about the size of a fist)
• 100 grams (3.5 ounces) of almonds, peanuts, or pumpkin seeds (about the size of a fist)

The benefits of protein

Protein is one of the three macronutrients, along with carbohydrates and fat, and it has a big role to play in the body and when following a keto diet.

Healthy Brain Function

Protein is made up of several smaller units called amino acids, nine of which are essential, meaning our bodies cannot make them and so they must be consumed in food every day. These amino acids are crucial for healthy brain function.

Skin, Bone and Muscle Health

Protein is a major component of every cell in the body. After eating protein, it is broken down into individual amino acids, which are then incorporated into our muscles and other tissues. Consuming adequate protein helps prevent muscle loss and, when coupled with resistance training, promotes muscle growth.

Recovery and Repair

Protein is essential for recovery after workouts and for wound healing.

Creation of Hormones and Enzymes

Protein is needed for the body to create hormones and enzymes. Many important hormones, including insulin and growth hormones, are proteins.

Appetite and Weight Control

Getting enough protein can help with weight control. Protein reduces appetite and prevents overeating by triggering hormones that promote feelings of fullness and satisfaction. The body also burns more calories digesting protein compared to fat or carbs.

Longevity

There is growing evidence that increasing protein in the context of a low-carbohydrate diet lowers liver fat and blood glucose.

Generally, people following a keto diet need anywhere from 20 to 30 percent of their calories from protein. However, this amount can vary depending on factors such as lifestyle and body weight. For instance, a male who lifts heavy weights 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.

Best Sources of Protein on a Keto Diet

• 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

Frequently asked questions