Getting Enough Body Weight In Protein On Keto

Protein is one of the three macronutrients that provide calories and is essential for a healthy body. It is a building block of life and a necessary component of any diet. The body uses protein to build new tissues, repair muscles, and recover from workouts. It is also vital for healthy brain function, skin, bone, and muscle health.

When on a keto diet, it is recommended to consume 1.2 to 2.0 grams of protein per kilogram of body weight. This range is higher than the standard recommendations for minimum daily requirements but is well within the range of protein consumption in developed countries.

While it is a myth that consuming too much protein can kick someone out of ketosis, it is important to note that a deficiency in protein can lead to serious side effects such as worsened workout performance, neuron atrophy, and a weaker immune system. Therefore, it is crucial to ensure adequate protein intake, especially when aiming to lose weight or build muscle mass.

How much protein is needed to build muscle on keto?

The ketogenic, or keto, diet is a very low-carb, high-fat diet. It involves drastically lowering your carb intake and consuming fat instead. This helps your body transition into a metabolic state known as ketosis.

When it comes to building muscle on a keto diet, it is often believed that the more protein, the better. However, this is not necessarily true, especially on a ketogenic diet. While protein is indeed crucial for building and maintaining muscle mass, excessive protein intake can actually kick you out of ketosis. This is because the body can convert protein into glucose, thereby disrupting ketosis. Thus, the ketogenic diet is considered a moderate protein diet.

So, what is the right amount of protein to build muscle on a keto diet? According to some sources, an effective ketogenic diet should include 15-20% of total calories from protein. This is lower compared to the 30-40% recommended by many online nutrition calculators for muscle growth. However, a study in the Journal of Sports Sciences found that consuming 0.6-0.8 grams of protein per pound of body weight was adequate to optimise muscle protein synthesis, even when in a calorie surplus.

It is important to note that this amount may vary depending on individual factors such as weight, height, lifestyle, sex, and activity levels. For example, if you are a male who lifts heavy weights often, you may want to consume more protein compared to a smaller female who doesn't do much weight lifting. Additionally, older individuals may require more protein to maintain muscle mass and physical function. Similarly, those looking to build muscle should be in a calorie surplus, as muscles need calories to grow.

To calculate your protein needs on a keto diet, it is recommended to use your body weight in kilograms as a reference. A general guideline is to consume 1.2 to 2.0 grams of protein per kilogram of body weight. However, this may vary depending on your specific goals and circumstances. For instance, if you are trying to lose weight while maintaining muscle mass, a higher protein intake of 1.6 to 3 grams per kilogram of body weight may be beneficial. On the other hand, individuals following a keto diet for therapeutic purposes, such as managing certain cancers, may want to aim for a lower protein intake of 1.2 to 1.5 grams per kilogram of body weight, and this should be done under medical supervision.

In summary, while building muscle on a keto diet requires sufficient protein intake, it is important not to overdo it. By consuming moderate amounts of high-quality protein and ensuring you are in a calorie surplus, you can effectively build muscle while staying in ketosis.

What are the best keto-friendly protein sources?

When following a keto diet, it's important to ensure you're getting enough protein. The recommended intake is between 1.2 and 2.0 grams of protein per kilogram of body weight. This can be achieved by including a variety of keto-friendly protein sources in your diet. Here are some of the best options:

• Meat: Beef, chicken, pork, and fish/shellfish are excellent sources of protein. A piece of meat the size of a deck of cards provides around 20 grams of protein.
• Eggs: Chicken, quail, and duck eggs are all good choices. Include them in your meals or have them as a snack.
• Dairy: Cheese, plain Greek yogurt, and cottage cheese are keto-friendly options.
• Nuts and seeds: Peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, and sesame seeds are all good choices. Nut and seed butters are also an option.
• Protein supplements: If you're struggling to meet your protein goals, consider using protein powders or protein shakes as a convenient way to boost your intake.

When choosing keto-friendly protein sources, opt for high-quality, minimally processed options. Full-fat dairy, fatty cuts of meat, and grass-fed options are generally good choices. Additionally, collagen supplements or whey, casein, pea, or hemp protein powders can be helpful if you're struggling to meet your protein targets.

It's important to note that some sources of protein should be limited or avoided on a keto diet. These include overly processed meats, breaded or battered meats, meats in sugary sauces, milk, sweetened yogurts, and legumes such as chickpeas, lentils, and beans.

By incorporating a variety of these keto-friendly protein sources into your diet, you can ensure you're getting enough protein while following a keto diet.

How to calculate your protein needs on keto

Protein is one of the three macronutrients that provide calories, and it is essential for muscle growth and repair, wound healing, and injury recovery. It also helps to slow down digestion, keeping you feeling fuller for longer.

The amount of protein you need depends on your lifestyle and goals. If you are on a keto diet, the general recommendation is to consume between 1.2 and 2.0 grams of protein per kilogram of body weight. This range is based on several factors and can vary from person to person.

Factors Affecting Protein Needs

• Lifestyle and Goals: If you are a male who lifts heavy weights often, you may want to eat at the higher end of the protein range (2.0 grams/kg). In contrast, a smaller female who doesn't do much weight lifting may do better at the lower end (1.2 grams/kg).
• Activity Level: The amount of protein you need depends on your activity level. If you are sedentary, aim for a minimum of 0.8 grams of protein per pound of lean body mass. If you are an athlete or looking to build muscle, increase your protein intake to 1-1.2 grams of protein per pound of body weight.
• Age: Older adults may require more protein to maintain muscle mass and physical function.
• Health Conditions: Individuals with type 2 diabetes, cardiovascular risk factors, or slow wound healing may benefit from a higher protein intake.

Calculating Your Protein Needs

To calculate your protein needs on keto, follow these steps:

• Convert your target weight to kilograms: Divide your target weight by 2.2 to get your weight in kilograms.
• Determine your protein range: Multiply your weight in kilograms by 1.2 to get the lower end of the range, and by 2.0 to get the higher end. For example, if your target weight is 60 kg, your protein range would be 72-120 grams.
• Adjust for activity level and goals: If you are sedentary, aim for the lower end of the range. If you are an athlete or looking to build muscle, aim for the higher end.

It's important to note that these calculations provide a general guideline, and individual needs may vary. If you are unsure or have specific health concerns, it is best to consult with a healthcare professional or nutritionist for personalized advice.

Can too much protein break ketosis?

It is a common misconception that too much protein can break ketosis. While it is theoretically possible, it is unlikely to happen. The body can convert protein into sugar through a process called gluconeogenesis, which could potentially kick you out of ketosis by increasing your blood sugar and insulin levels. However, studies have shown that gluconeogenesis production does not increase even with extra amino acids.

The likelihood of getting kicked out of ketosis depends on specific aspects of your health and how much protein you consume. For example, individuals with type 2 diabetes are much more likely to experience a significant increase in insulin levels after protein intake, while healthy individuals may not experience any insulin increase at all. Additionally, gender also plays a role, with women in their early 20s experiencing a similar insulin increase as men of the same age, but with significantly lower glucagon secretion.

To ensure you are getting enough protein without breaking ketosis, it is recommended to consume between 1.2 and 2.0 grams of protein per kilogram of body weight. This range can be adjusted depending on your lifestyle and activity level. For instance, 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.

It is also important to note that protein is extremely filling, and it would be challenging for the average person to eat enough protein to break ketosis in one sitting. Therefore, sticking to the recommended guidelines should be adequate to support ketosis without any risk of getting kicked out.

Benefits of Adequate Protein Intake on Keto

Adequate protein intake on the ketogenic diet is crucial and provides several benefits, including:

• Promoting healthy brain function
• Supporting skin, bone, and muscle health
• Building and maintaining muscle mass
• Aiding in recovery after workouts
• Helping with fat loss by being more satiating than fat and providing fewer calories
• Preventing neuron atrophy and maintaining optimal brain function by providing essential amino acids
• Boosting the immune system by providing the amino acid arginine, which regulates immunity

Potential Risks of Inadequate Protein Intake on Keto

Not consuming enough protein on keto can have serious side effects, including:

• Worsened workout performance and muscle mass loss
• Increased risk of diseases such as sickle cell disease, acute asthma, cystic fibrosis, and certain cancers
• Appetite changes, weight gain, delayed wound healing, and fatigue
• Higher risk of death from all causes

What happens if you don't eat enough protein on keto?

Protein is one of the three macronutrients that provide calories and is needed in large quantities. It is broken down into amino acids, which the body uses to build new tissues. There are nine essential amino acids that we must get from food.

People on keto may easily slip into a pattern of low protein intake because high-fat foods can be very filling. On a short-term basis, you may not notice any side effects or complications of low protein intake. However, 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
• Fatigue
• Increased risk of death from all causes

In children and adolescents, inadequate protein intake can lead to stunted growth and diseases of malnourishment, although these conditions are rare in the United States.

Generally, people following a keto diet need anywhere from 20 to 30 percent of their calories from protein. However, 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 recommend a target range of 1.2-2.0 g/kg body weight, depending on lifestyle. 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.

Foods to meet your protein target on keto

There are several keto-friendly foods that are rich sources of protein, including:

• Meats: 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