Keto Protein: A Guide To Using It Right

The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss and blood sugar control. While on the keto diet, it is important to consume adequate protein to support muscle maintenance and growth.

Protein is one of three macronutrients that provide calories and is essential for several bodily functions, including muscle repair and growth, maintaining healthy skin, hair, nails, and bones, and creating hormones and enzymes.

To ensure you are consuming enough protein on the keto diet, it is recommended to calculate your protein needs based on your body weight and activity level. The general guideline is to consume between 1.2 to 2.0 grams of protein per kilogram of body weight, with more active individuals requiring higher protein intakes.

When choosing protein sources on the keto diet, it is important to consider the carbohydrate content of certain foods, such as nuts, and opt for quality protein sources like meat, fish, poultry, eggs, and cheese.

By consuming adequate protein and spacing it out throughout the day, you can support your body's protein needs and promote a healthy ketogenic diet.

How much keto protein to eat for weight loss

Protein is one of three macronutrients that provide calories to the body. The other two are carbohydrates and fat. It is made up of smaller units called amino acids, nine of which are essential, meaning the body cannot make them and they must be consumed in food.

Protein is a major component of every cell in the body and has several important functions, including:

• Muscle repair and growth
• Maintaining healthy skin, hair, nails, and bones, as well as internal organs
• Creation of hormones and enzymes

Protein also helps with weight loss by:

• Reducing appetite and preventing overeating by triggering hormones that promote feelings of fullness and satisfaction
• Burning more calories during digestion (known as the thermic effect of food)
• Helping to "spare" muscles, preventing muscle loss that can often occur during weight loss

Generally, people following a keto diet need anywhere from 20 to 30 percent of their calories from protein. This can be calculated as 1.2-2.0 grams of protein per kilogram of body weight, depending on lifestyle. For example, a male who lifts heavy weights regularly may want to eat at the higher end of this protein range, while a smaller female who doesn't do much weight lifting may be better off at the lower end.

It's also important to ensure you're getting enough protein. Side effects of not consuming enough protein can include muscle mass loss, appetite changes, weight gain, delayed wound healing, and fatigue.

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.

Keto-Friendly Protein Sources

• Meat, including beef, chicken, pork, and fish/shellfish
• Eggs, including chicken, quail, and duck eggs
• Dairy, including cheese, plain Greek yogurt, and cottage cheese
• Nuts and seeds, including peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, sesame seeds, and nut/seed butters
• Protein supplements, such as protein powders and shakes

How much keto protein to eat for muscle gain

The ketogenic diet is a very low-carb, high-fat diet that encourages your body to use ketones as fuel instead of glucose, the body's preferred source of energy. While it is a popular weight-loss method, it is possible to build muscle on a keto diet.

The amount of protein you should eat on a ketogenic diet depends on various factors, including your weight, height, lifestyle, sex, and activity levels. A good rule of thumb is to consume 1.6 g/kg body weight per day, and prioritise protein sources such as eggs, dairy, meat, and fish. If you are aiming to lose weight, a higher protein intake of 2.4 to 3 g/kg per day may be beneficial.

How to Calculate Your Protein Intake

To determine your protein intake, first calculate your maintenance calories—the number of calories you need to consume per day to stay at the same weight. This can be done by weighing yourself at least three times a week and recording your food intake over the week with a calorie-tracking app. Once you have determined your maintenance calories, increase your calorie intake by 15% to build muscle. For example, if your maintenance calories are 2,000 per day, you should eat 2,300 calories per day to build muscle.

Resistance Training

While nutrition is essential, resistance training is also key to gaining muscle. This typically involves lifting weights or doing other strength-based exercises. According to a review of 10 studies, resistance training at least twice a week was more effective in promoting muscle growth than training once per week.

Supplements

Although not required, supplements may help you build muscle. If you are struggling to reach your daily protein goals, consider using a protein powder supplement such as whey, casein, pea, or hemp protein. Additionally, creatine monohydrate supplements have been shown to aid gym performance and lead to more muscle gain.

Other Tips for Building Muscle on Keto

• Be patient—if you are new to keto, you may experience a temporary drop in strength and performance as your body adapts.
• Track your carb intake to ensure you are staying within the recommended range for ketosis, which is typically fewer than 50 grams of carbs per day.
• Prepare for initial side effects, such as the "keto flu," which may include symptoms like fatigue, nausea, irritability, and insomnia.
• Beware of hidden carbs in beverages and condiments.
• Test your ketone levels regularly to ensure you are in ketosis.
• Get plenty of sleep, which is important for muscle gain and exercise performance.

How much keto protein to eat for overall health

Protein is one of the three macronutrients that provide calories to the body. It is made up of several smaller units called amino acids, nine of which are essential, meaning the body cannot produce them and they must be consumed through food.

Protein is a major component of every cell in the body and is important for muscle repair and growth, maintaining healthy skin, hair, nails, and bones, and the creation of hormones and enzymes. It also helps with weight control by reducing appetite and preventing overeating.

The amount of protein you should eat on a keto diet is a subject of debate among experts. Some recommend a lower protein intake of around 1 gram of protein per kilogram of lean mass, while others suggest a higher intake of 1 gram of protein per pound of lean mass. A moderate intake of 1.2 to 2.0 grams of protein per kilogram of body weight is generally recommended for most people.

For those looking to lose weight, a higher protein intake of 2.4 to 3 grams of protein per kilogram of body weight may be beneficial. This is because protein helps to preserve lean muscle mass during weight loss. Resistance training also increases your protein requirements, as it is important for muscle growth and repair.

Older adults may also require a higher protein intake of more than 20% of calories from protein to maintain muscle mass and physical function.

On the other hand, individuals on therapeutic keto diets, such as for cancer management, may need to aim for a lower protein intake of 1.2 to 1.5 grams per kilogram of body weight per day, and this should be done under medical supervision.

In general, it is recommended to consume around 20 to 30 grams of protein at each meal to ensure adequate muscle protein synthesis.

Some good keto-friendly sources of animal protein include meat, poultry, seafood, eggs, and cheese. Plant-based sources include tofu, nuts, seeds, and soy-based products.

Keto protein sources

A keto diet is a low-carb, high-fat diet that can offer several health benefits, including weight loss, improved blood sugar regulation, and reduced risk factors for heart disease. Here are some of the best keto-friendly protein sources:

Animal-Based Proteins

• Beef is an excellent source of protein and is rich in iron, zinc, and B vitamins. Opting for grass-fed varieties can also increase your intake of healthy omega-3 fats.
• Pork is a fatty meat that fits well within the keto diet. Pork shoulder and pork belly are good choices, with 27 grams of protein and 19 grams of fat per 100-gram serving.
• Poultry such as chicken and turkey are versatile and keto-friendly. They are rich in B vitamins and minerals, and a great source of high-quality protein.
• Eggs are a perfect protein source for a keto diet as they are complete, easily accessible, and versatile. Pasture-raised eggs have higher amounts of omega-3 fatty acids and antioxidants.
• Seafood such as salmon, tuna, shrimp, and crab are excellent additions to a keto diet. They are high in protein and provide essential omega-3 fatty acids, which have anti-inflammatory properties and support heart health.

Plant-Based Proteins

• Nuts and seeds such as walnuts, chia seeds, flax seeds, pumpkin seeds, almonds, pecans, and macadamias are high in fat, fiber, and important nutrients. They are a good source of omega-3s, calcium, and iron.
• Tofu is a versatile, plant-based protein that fits well within a keto diet. It is also a good source of calcium, manganese, and copper.
• Greek Yogurt is a high-protein, low-carb option, and a good source of healthy fats. It can be enjoyed as a snack or added to recipes.
• Cottage Cheese is a versatile dairy product that is high in protein and rich in vitamins and minerals like B12 and selenium.
• Plant-Based Protein Powders such as pea protein, hemp protein, and soy protein can help those following a plant-based keto diet meet their protein needs.

How to calculate keto protein intake

To calculate your keto protein intake, you need to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). Your BMR is the amount of energy you spend per unit of time while resting, and it can be calculated using your gender, age, height, and weight. Your TDEE is the number of calories your body burns in 24 hours and takes into account your BMR and physical activity level.

Once you know your TDEE, you can calculate your calorie intake goal. If you want to maintain your weight, keep your calorie intake the same as your TDEE. If you want to lose weight, create a calorie deficit by consuming less than your TDEE. If you want to gain weight, create a calorie surplus by consuming more than your TDEE.

The typical macro ratio for keto is 5% of calories from carbohydrates, 25% of calories from protein, and 70% of calories from fat. This means that if you're consuming 2,000 calories per day, you should aim for 25 grams of carbohydrates, 100-150 grams of protein, and 156-178 grams of fat.

To calculate your keto protein needs, you can use your activity level and fitness goal. If you're sedentary or looking to maintain your weight, aim for 0.6g/pound of body weight per day. If you're moderately active or looking to lose weight, aim for 0.9g/pound of body weight per day. If you're very active or looking to gain muscle, aim for 1.1g/pound of body weight per day.

For example, a 150-pound individual who is moderately active and looking to lose weight would need about 135 grams of protein per day (150 x 0.9 = 135). To get this amount in calories, multiply the number of grams by 4 (as each gram of protein provides 4 calories). So, in this case, they would need 540 calories from protein (135 x 4 = 540).

It's important to note that these are general guidelines, and your optimal macros may vary based on your own experimentation. Additionally, it's recommended to consult with a healthcare professional before starting any new diet, especially if you have an existing medical condition or are taking medications.

Frequently asked questions