Finding Your Protein Threshold: A Guide To Keto Success

Finding your protein threshold on keto can be tricky, as it's a very individual calculation that depends on factors such as your body weight, lean body mass, and activity levels. However, it's important to get it right because eating too much protein can kick you out of ketosis, while eating too little can lead to muscle loss, weight gain, and fatigue.

The general recommendation for protein intake on keto is between 0.6 and 0.8 grams per pound of lean body mass, or 1.2 to 2.0 grams per kilogram of target body weight. This equates to around 72-96 grams per day for a 150-pound person with 20% body fat. However, this may vary depending on your lifestyle and goals. For example, a male who lifts heavy weights regularly may need more protein than a smaller female who doesn't do much weight lifting.

To calculate your protein threshold on keto, you can use a keto calculator or formula based on your body weight and activity level. You can also experiment with different protein levels and monitor your ketone levels, energy, and overall body composition to find your optimal range.

Remember, protein is essential for muscle maintenance and growth, and it can also help with fat loss and satiety on keto. So, make sure you're getting enough, but don't overdo it, as too much can affect your ketone levels and stall your weight loss progress.

Calculating your protein threshold

Protein is an essential macronutrient that helps maintain muscle mass, supports satiety, and aids in fat loss on keto. However, eating too much protein can kick you out of ketosis. So, how do you calculate your protein threshold?

Factors affecting protein requirements

Several factors determine the ideal protein consumption on keto, including:

• Weight loss goals: If you're trying to lose weight, you'll want to reduce body fat while preserving lean muscle mass. Research suggests that a protein intake of 18%-25% can help maintain muscle mass during weight loss.
• Wound healing: Protein is crucial for proper wound healing, and consuming 1-3 g of protein per kg of body weight can support this process.
• Age: As people age, maintaining muscle mass becomes more important to prevent falls and fractures. Higher protein intakes of more than 20% of calories from protein can help maintain muscle mass and physical function in older adults.
• Health conditions: Individuals with Type 2 diabetes or cardiovascular risk factors may benefit from a higher protein intake. A study found that a diet with 30% of calories from protein improved glucose control and insulin sensitivity in men with Type 2 diabetes.
• Activity level: Those who are sedentary will have different protein requirements compared to athletes or highly active individuals.

Methods for determining your protein threshold

The Lean Body Mass Method

This method involves calculating your lean body mass, which is the amount of weight you carry that isn't fat. You can use a bioelectrical impedance scale, calipers, or a DEXA scan to determine your lean body mass.

Once you know your lean body mass, use the following guidelines for protein intake:

• For sedentary individuals: Consume a minimum of 0.8 grams of protein per pound of lean body mass.
• For athletes or those looking to build muscle: Consume 1-1.2 grams of protein per pound of body weight.

The Ketone Meter Method

This method involves monitoring your ketone levels while adjusting your protein intake:

• Start by reducing your carbohydrate intake to below 20 grams per day for 7-10 days to enter ketosis.
• Measure your ketone levels using a ketone meter. If your ketone levels are above 0.5 mmol/L, you're in ketosis.
• If you're in ketosis, gradually increase your protein intake until it knocks you out of ketosis (i.e., your ketone levels drop below 0.5 mmol/L). The amount of protein you were consuming before getting knocked out of ketosis is your upper limit.
• If you're not in ketosis after 7-10 days, gradually reduce your protein intake until you find your sweet spot where you can maintain ketosis.

Additional considerations

When determining your protein threshold, keep in mind that:

• Protein requirements may vary: The ideal protein intake can vary from person to person, and it's important to be flexible and adjust your intake based on your individual needs and goals.
• Don't fear gluconeogenesis: Gluconeogenesis (GNG) is a natural process where your body creates glucose from non-carb sources, including protein. While it may lead to a small increase in glucose production, it is essential for survival and does not interfere with ketosis.
• Prioritize protein quality: Not all protein sources are equal. Choose healthy, whole food sources of protein, such as lean meats, eggs, fish, and high-protein dairy.

The benefits of adequate protein intake

Protein is one of the three macronutrients, along with carbohydrates and fat, that the body needs in large quantities to function. Here are some of the benefits of consuming an adequate amount of protein:

Healthy Brain Function

Protein is crucial for healthy brain function. It is broken down into amino acids, which the body uses to build new tissues, making it essential for wound healing, injury recovery, and muscle growth.

Skin, Bone, and Muscle Health

Protein is a major component of every cell in the body. It helps maintain healthy skin, hair, nails, bones, and internal organs. Consuming adequate protein helps prevent muscle loss and, when coupled with resistance training, promotes muscle growth.

Creation of Hormones and Enzymes

Protein is necessary for the creation of hormones and enzymes. Many important hormones, including insulin and growth hormones, are proteins. Most enzymes in the human body are also proteins, and the body depends on a continuous supply of amino acids to make these vital compounds.

Weight Control

Adequate protein intake can help make weight control easier. 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 carbohydrates.

Longevity

There is growing evidence that increasing protein intake in the context of a low-carbohydrate diet lowers liver fat and blood glucose levels. Protein can also limit fat deposition in the liver under conditions such as overfeeding with fructose.

Preventing Muscle Loss

On a ketogenic diet, adequate protein intake can help prevent muscle loss. When trying to lose weight, a ketogenic diet with sufficient protein may help prevent muscle losses, keeping the metabolic rate up and making weight loss easier.

Preventing Blood Sugar Spikes

Protein can help prevent blood sugar spikes when consuming carbohydrates. This is especially important when going off the keto diet, even temporarily. Consuming carbs with a source of protein can minimize their blood sugar impact.

Preventing Diseases of Malnourishment

In children and adolescents, adequate protein intake is essential to prevent stunted growth and diseases of malnourishment.

Supporting Workout Recovery

Protein is necessary for recovering after workouts. It helps repair and rebuild muscles, and consuming adequate dietary protein helps prevent muscle loss.

Boosting Metabolism

Protein boosts metabolism by increasing the number of calories the body burns during the digestion process. This is known as the thermic effect of food.

Preventing Appetite Changes

Inadequate protein intake can lead to appetite changes and weight gain. Protein helps control hunger and cravings, especially on a keto diet, where carb-based foods are limited.

Reducing the Risk of Death

Low protein intake is linked to a higher risk of death from all causes. Adequate protein intake helps maintain overall health and reduces the risk of various health complications.

The risks of too much protein

While on a keto diet, it is important to eat enough protein to maintain muscle mass, support satiety, and aid in fat loss. However, excessive protein intake can have negative consequences. Here are some risks associated with consuming too much protein while on a keto diet:

May Suppress Ketosis

Protein stimulates the release of insulin, which regulates blood sugar levels and signals the body to store fat. High protein intake can cause an insulin spike that exceeds the level required for ketosis. Additionally, some amino acids from protein are converted to glucose through gluconeogenesis, resulting in excess glucose that can also affect ketosis.

Kicked Out of Ketosis

Excessive protein intake can lead to a decrease in ketone production, causing side effects such as low energy, cravings, poor mental clarity, and reduced motivation to stick to the keto diet. Maintaining adequate but not excessive protein intake helps prevent this issue.

May Stall Weight Loss

One of the primary benefits of the keto diet is enhanced fat burning for weight loss. However, consuming too much protein can hinder weight loss in several ways:

• Protein conversion to glucose: Protein that converts to glucose through gluconeogenesis provides calories and contributes to carbohydrate intake, which may slow down fat loss.
• Insulin stimulation: The insulin spike from high protein intake directs the body to store fat instead of burning it, hindering weight loss.
• Satiety: High protein intake can lead to excessive fullness, causing too large of a calorie deficit and reducing metabolism, which is counterproductive for weight loss.

Potentially Tax Kidney Function

For individuals with existing kidney issues, high protein intake may need to be restricted. Protein metabolism generates metabolic byproducts like urea, which must be excreted by the kidneys. A high protein diet increases urea production, causing the kidneys to work harder. In rare cases, excessive protein intake may impact kidney function.

Signs of Excessive Protein Intake

• Low ketone levels: Check your blood or breath ketone levels after a high-protein meal. Lower ketone levels may suggest that excess protein is suppressing ketosis.
• Increased hunger: Protein is satiating, so if you experience excessive hunger between meals, it could be a sign that you need to increase your protein intake.
• Blood sugar and insulin spikes: Monitor your blood sugar and insulin levels, especially after high-protein meals. Spikes may indicate a need to balance protein with fat and non-starchy vegetables.
• Stalled weight loss: If your weight loss stalls even when you are in a calorie deficit, it may be a sign that you need to reduce protein intake and increase healthy fats to boost fat burning.
• Changes in kidney markers: Get occasional blood work done to check kidney function markers like creatinine and BUN. Increases in these markers may indicate kidney stress due to very high protein intake.
• Increased thirst and dark urine: These symptoms indicate inadequate hydration, which is crucial when consuming a high protein diet to support kidney function.

The risks of too little protein

Protein is a building block of life and a necessary component of any diet. It is a major component of every cell in your body 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 your metabolism.

Not eating enough protein on keto has serious side effects. Firstly, it can lead to worsened workout performance. Without enough protein, you won't be able to maintain or build muscle mass. This is because your body needs amino acids from protein to function optimally. A protein-deficient diet can also lead to neuron atrophy and loss.

Secondly, a deficiency in protein can weaken your immune system. Arginine, an amino acid, plays an important role in regulating your T cells, which are the cells that regulate your immunity.

Finally, not consuming enough protein increases your risk of developing certain diseases, including sickle cell disease, acute asthma, cystic fibrosis, pulmonary hypertension, cardiovascular disease, and certain cancers.

In addition to these risks, not consuming enough protein on a keto diet can lead to muscle mass loss, appetite changes, weight gain, delayed wound healing or injury recovery, and fatigue.

How to increase your protein intake

Protein is an essential macronutrient that helps maintain muscle mass, supports satiety, and aids in fat loss on keto. Here are some tips to increase your protein intake:

• Eat your protein first: Eating protein before carbs increases the production of peptide YY (PYY), a hormone that makes you feel full and satisfied. It also helps keep your blood sugar and insulin levels from rising too high after a meal.
• Replace cereal with eggs: Eggs provide more protein than most cereals. Three large eggs provide 19g of protein, along with important nutrients like selenium and choline.
• Top your food with chopped almonds: Almonds are high in magnesium, fibre, and healthy fats, yet low in digestible carbs. They also contain 6g of protein per 28g serving, making them a better source of protein than most nuts.
• Choose Greek yoghurt: Greek yoghurt is a versatile, high-protein food. A 100g serving provides 10g of protein, twice the amount in traditional yoghurt.
• Have a protein shake for breakfast: Using protein powders makes it easy to create a healthy, high-protein shake. Whey protein powder is the most popular and may help keep you feeling full.
• Include a high-protein food with every meal: Getting enough protein at each meal is important. Aim for 30-40g of protein at each meal to promote fullness and preserve muscle mass.
• Choose leaner, slightly larger cuts of meat: Selecting leaner cuts of meat and increasing portion sizes slightly can help boost the protein content of your meal, without adding too many extra calories.
• Add peanut butter to your diet: Peanut butter is a delicious, high-protein food. Spreading 2 tablespoons on sliced fruit can boost the total protein content by 7-8g.
• Indulge in cottage cheese: Cottage cheese is a high-protein food. A 210g serving contains 23g of protein and 176 calories. It's also a good source of CLA, which may promote fat loss and improve body composition.
• Munch on edamame: Edamame, or steamed soybeans, are a popular source of protein for vegetarians and vegans. One cup provides 18.4g of protein and 188 calories. They're also high in kaempferol, which may have anti-inflammatory and anti-depressant benefits.
• Eat more legumes and beans: Legumes and beans are a great source of protein, fibre, and antioxidants. For example, a 100g serving of white beans contains 24.5g of protein.
• Eat protein-rich whole grains: Whole grains like quinoa and amaranth are rich in nutrients and can help increase your protein intake. For example, a 185g serving of cooked quinoa contains 8g of protein.
• Space out your protein intake and eat it with fat: Spread your protein intake throughout the day to support the constant remodelling of proteins in your body. Also, make sure to add fat to your meals to stay satiated and prevent overeating.

Frequently asked questions