Cutting Protein On Keto: A Guide To Doing It Right

The ketogenic diet is a low-carb, high-fat diet that is known to boost ketone levels and help burn fat for energy. While controlling carb intake is essential on keto, monitoring protein intake is also crucial. Protein 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. However, many ketogenic dieters worry that overeating protein might kick them out of ketosis. This is a myth.

On keto, you should never consume less protein than you need. The amount of protein you need depends on your activity level. If you're sedentary, consume 0.8 grams of protein per pound of lean body mass. If you're an athlete or looking to build muscle, consume 1-1.2 grams of protein per pound of body weight.

To cut protein intake on keto, you can incorporate fatty fish like salmon, mackerel, and sardines, which offer a good balance of fat and protein. You can also opt for full-fat dairy products like heavy cream, full-fat yogurt, and cheese, but be cautious with dairy consumption as it can add up quickly in terms of calories and carbs. Additionally, you can embrace nut and seed butters like almond butter and macadamia nut butter as spreads or dips for celery sticks.

Choose fatty cuts of meat

When following a keto diet, it's important to choose the right types of meat to ensure you're getting enough fat and not too much protein. Here are some tips to help you choose fatty cuts of meat:

• Opt for fattier cuts of meat such as ribeye steak, pork belly, and chicken thighs with the skin on. These cuts contain more fat and less protein compared to leaner options like chicken breast or sirloin steak.
• When it comes to beef, go for fattier cuts like steak, veal, roast, ground beef, and stews.
• For poultry, choose chicken thighs, duck, or turkey, and focus on the darker, fattier meats.
• Pork belly, tenderloin, chops, ham, bacon, and ground pork are all good options for adding more fat to your diet.
• Fatty fish such as salmon, mackerel, and sardines are excellent choices as they provide a good balance of fat and protein.
• Organ meats such as heart, liver, tongue, and kidney are also good sources of fat and protein.
• If you're an athlete or looking to build muscle, you may need slightly more protein. In this case, aim for 1-1.2 grams of protein per pound of body weight.
• Remember that protein is still an essential macronutrient, so don't cut it out completely. Aim for a moderate intake and balance your meals with a higher proportion of healthy fats.

Incorporate healthy oils and fats

Healthy oils and fats are an essential part of the keto diet, and it's important to understand that not all fats are created equal. While meats, fish, nuts, natural dairy, and eggs are excellent sources of healthy fats, cooking oils are also a great way to supplement your daily intake.

The best oils to cook with on a keto diet include sesame oil, avocado oil, coconut oil, olive oil, hazelnut oil, and walnut oil. These oils are rich in monounsaturated and polyunsaturated fats, which can help reduce blood pressure, eliminate belly fat, combat inflammation, lower cholesterol levels, and increase heart health.

Sesame oil, for example, is a healthy dosage of essential fatty acids with a rich, smooth flavour and nutty aroma. Avocado oil is high in monounsaturated fats and antioxidants, and it also enhances nutrient absorption to promote better cholesterol levels. Coconut oil is high in saturated fat and has a similar consistency to butter, making it ideal for sauteing, frying, roasting, and baking. Olive oil, especially extra virgin olive oil, is incredibly healthy and has a robust, rich, and fruity flavour. However, it has a low smoke point, so it's best used for dressings, marinades, and keto-friendly snacks. Hazelnut oil is a delicious, richer alternative to olive oil, perfect for keto-friendly baking, homemade pesto, marinades, salad dressings, or sauces. Walnut oil, extracted from English walnuts, is full of omega-3 fatty acids, monounsaturated fats, and vitamins, making it a delicious addition to low-heat, light cooking keto recipes.

In addition to these cooking oils, there are other healthy fats to incorporate into your keto diet. Avocados are an excellent source of heart-healthy fats and provide a hefty dose of fibre and essential vitamins and minerals. Nuts are a great way to boost your intake of healthy fats, plant-based protein, and fibre, with pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts being great options. Olives are loaded with heart-healthy fats and vitamin E, and they also contain plant compounds known to reduce inflammation and your risk of chronic conditions. Full-fat Greek yogurt, although containing some carbs, is a healthy addition, providing approximately 6 grams of fat and 13 grams of protein per serving.

Snack on high-fat foods

Snacking on high-fat foods is a great way to boost your fat intake while keeping your protein levels in check. Here are some tips to incorporate more high-fat foods into your keto diet:

• Avocados: Avocados are a fantastic keto-friendly snack option as they are rich in healthy fats and provide a good balance of fat and protein. Try adding avocado to your salads, spreading it on low-carb crackers, or simply enjoying it as a side dish.
• Nuts and Seeds: Macadamias, almonds, pecans, walnuts, and pumpkin seeds are all excellent choices for high-fat, low-protein snacks. Be mindful of portion sizes, as these foods can also contain a small amount of protein.
• Cheese: Snacking on cheese is a delicious way to increase your fat intake. Enjoy cheese crisps, or pair cheese with some celery or low-carb crackers for a satisfying snack.
• Olives: Olives are another great option for a keto-friendly, high-fat snack. They are rich in healthy fats and provide a good source of antioxidants.
• Full-Fat Dairy: Opt for full-fat dairy products like heavy cream, full-fat yogurt, and various types of cheese. These foods will boost your fat intake while helping to moderate your protein consumption. Just be cautious with your overall dairy consumption, as it can add up quickly in terms of calories and carbs.
• Nut and Seed Butters: Almond butter, macadamia nut butter, and sunflower seed butter are tasty spreads that can be enjoyed with low-carb crackers or celery sticks. These nut and seed butters provide a good source of healthy fats while being low in protein.

Eat fatty fish

Fatty fish are an excellent addition to a keto diet. They are a great source of protein and healthy fats, and can help to reduce your risk of heart disease.

When following a keto diet, it is important to consume high-fat, low-carb, and moderate protein foods. Fatty fish are an excellent source of healthy fats, such as omega-3 fatty acids, and also contain other important nutrients like vitamin D, vitamin B, and selenium.

Atlantic Mackerel

Atlantic mackerel is an excellent source of healthy fats, protein, vitamin D, omega-3 fatty acids, vitamin B, and selenium. It has been shown to support immune function and reduce the severity of viral infections, including COVID-19. It is also one of the most affordable keto fish options, with a single 3 oz serving providing a significant amount of omega-3 fatty acids.

Farmed Arctic Char

Farmed Arctic Char is a fatty fish that is often considered a less expensive alternative to salmon. It is a good source of B3, selenium, iron, and copper. B3 helps with metabolizing food into usable energy, while selenium supports heart health and thyroid function.

Anchovies

Anchovies are small, fatty fish that are known for their strong flavour. They are an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA), which has anti-inflammatory properties. They also contain selenium, which has been shown to play a role in preventing tumour growth and fighting cancer.

Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids, B vitamins, vitamin D, and selenium. It is a versatile fish that can be grilled, broiled, or baked. Farm-raised salmon tends to be fattier than wild-caught salmon. When preparing salmon, a light dusting of olive oil, salt, and pepper is often all that is needed.

Herring

Herring is a medium-sized fish with a mild flavour. It is commonly served cold-smoked, pickled, or precooked and can be found both canned and fresh. Herring is a good source of omega-3 fatty acids, vitamin B12, vitamin D, and selenium.

Incorporating these fatty fish into your keto diet can help to ensure you are getting enough healthy fats and protein, while also providing a variety of other important nutrients.

Use full-fat dairy products

Dairy products are an excellent source of protein, but it's important to opt for full-fat options when following a keto diet. This is because full-fat dairy products provide a good source of fat while helping to limit protein intake.

Full-fat dairy products that are suitable for a keto diet include:

• Heavy cream
• Full-fat yogurt
• Cheese
• Butter
• Cottage cheese
• Cream cheese

When incorporating full-fat dairy into your keto diet, it's important to be cautious with your consumption as it can quickly add up in terms of calories and carbs. However, by making mindful choices and keeping your portions in check, you can effectively increase your fat intake while moderating protein consumption.

In addition to dairy, there are several other food groups that can help you meet your fat intake requirements while following a keto diet. These include fatty cuts of meat, healthy oils and fats, high-fat snacks, fatty fish, and nut and seed butters.

By focusing on balancing your meals with a higher proportion of healthy fats, you can achieve and sustain ketosis, which is key to the success of a ketogenic diet.

Frequently asked questions