Protein Intake On Keto: Is 15 Grams Sufficient?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and body composition improvement. While the keto diet is commonly known as a weight loss strategy today, it was originally developed to help control diabetes. The diet was also used to treat epilepsy in children. On keto, your body uses fat as its primary source of energy instead of glucose.

There are several opinions on how much protein one should eat on a keto diet. Some sources suggest that 15-25 grams of protein at each meal is enough to stimulate muscle protein synthesis. However, the amount of protein you need depends on several factors, including age, gender, weight, and activity level.

According to some experts, the ideal protein intake for most people on keto is between 1.2 and 2.0 grams per kilogram of body weight. This range is based on the idea that protein intake should be calculated as a percentage of body weight rather than total calories.

It's important to note that eating too much protein on keto is largely a myth. Gluconeogenesis, the process by which the body converts protein into glucose, does not happen at a significant rate with excess protein intake. Additionally, protein is essential for muscle maintenance and growth, and eating enough protein offers several advantages for weight loss.

How much protein is needed on keto?

The keto diet is a low-carb, high-fat diet that can be challenging to get right, especially when it comes to protein. Too much protein is one of the most common mistakes people make on keto, but it's important to remember that protein is a necessary component of any diet. So, how much is too much? And how much is enough?

The Role of Protein in the Ketogenic Diet

Protein is one of three macronutrients and is needed for several important bodily functions, including:

• Muscle growth and repair
• Creation of key enzymes and hormones
• Supporting healthy bones, skin, hair, and nails
• Maintaining pH levels in the blood and bodily fluids
• Supporting immune function

Generally, people following a keto diet should get 20-30% of their calories from protein. However, a more precise way to calculate protein needs is grams per kilogram of body weight (g/kg body weight). Experts recommend a target range of 1.2-2.0 g/kg body weight, depending on lifestyle. For example, a male who lifts heavy weights regularly should eat at the higher end of the protein range, while a smaller female who doesn't do much weight lifting may do better with less protein.

One concern for people on keto is that eating too much protein may kick them out of ketosis by increasing blood sugar and insulin levels. While this could theoretically happen, it's unlikely, especially if you're following the recommended protein guidelines of 1.2-2.0 grams per kilogram of body weight.

Not eating enough protein on keto can lead to several problems over time, including:

• Muscle mass loss
• Appetite changes
• Weight gain
• Delayed wound healing or injury recovery
• Fatigue
• Increased risk of death from all causes

While the recommended daily intake of protein is a good starting point, the amount of protein needed on keto may vary depending on individual factors such as age, gender, weight, and activity level. As a general guideline, aim for 1.2-2.0 g/kg of body weight, with the understanding that this may need to be adjusted based on your unique needs and circumstances.

What is the keto diet?

The keto diet is a low-carb, high-fat diet that is often used for weight loss. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. Typically, a keto diet consists of 70% fat, 20% protein, and only 10% carbs.

The keto diet was originally developed in the 1800s as a way to help control diabetes. It was also used in the 1920s to treat epilepsy in children who were not successfully treated with medication. Today, the keto diet is commonly used as a weight loss strategy, but it may also offer other health benefits, such as improved insulin sensitivity and reduced risk of certain diseases.

When following a keto diet, it is important to consume an average of 70% to 80% of your daily calories from fat, 10% to 20% from protein, and only 5% to 10% from carbohydrates. For a 2,000-calorie diet, this would equate to around 165 grams of fat, 75 grams of protein, and 40 grams of carbohydrates.

It is important to note that the keto diet is not suitable for everyone and should be undertaken with caution. It is always recommended to consult with a doctor or healthcare professional before starting any new diet, especially if you have a medical condition or are taking medication.

What are 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 dieting. Here are some of the benefits of protein:

• Wound healing and injury recovery: Protein is broken down into amino acids, which the body uses to build new tissues. This makes protein essential for wound healing and injury recovery.
• Muscle growth and repair: Protein is the building block of your muscles. Eating enough protein helps prevent muscle loss and, when coupled with resistance training, promotes muscle growth.
• Healthy skin, hair, nails, bones and internal organs: Amino acids are required to replace those that become old and damaged over time.
• Creation of hormones and enzymes: Many important hormones, including insulin and growth hormones, are proteins. Most enzymes in the human body are also proteins.
• Weight control: Protein can reduce appetite and prevent overeating by triggering hormones that promote feelings of fullness and satisfaction. Your body also burns more calories digesting protein compared to fat or carbs.
• Improved metabolic health: Studies suggest that increasing protein in the context of a low-carbohydrate diet lowers liver fat and blood glucose.
• Boosted immune system: Protein helps your body create antibodies to ward off illnesses and infections.
• Improved cardiovascular health: Protein helps your bloodstream carry oxygen throughout your body.
• Bone health: Most long-term studies indicate that protein, including animal protein, has major benefits for bone health. People who eat more protein tend to maintain bone mass better as they age and have a much lower risk of osteoporosis and fractures.

The recommended daily intake of protein varies depending on lifestyle and body composition. For most people, a protein intake of 1.2 to 2.0 grams per kg of body weight is recommended. This has been shown to preserve muscle mass, improve body composition and provide other health benefits.

What happens if you don't eat enough protein?

Protein is an essential macronutrient with a wide range of functions in the body. It is made up of amino acids, nine of which are essential, meaning our bodies cannot produce them and we must obtain them from food.

Protein is important for:

• Muscle growth and repair
• Creation of key enzymes and hormones
• Supporting healthy bones, skin, hair, and nails
• Maintaining pH balance in the blood and bodily fluids
• Supporting immune function

Not consuming enough protein can lead to several health issues, including:

Decreased muscle mass

Protein is essential for muscle growth and repair. Not consuming enough can lead to muscle loss over time, especially if your body doesn't get the amino acids it needs to rebuild muscle tissue.

Appetite changes

Protein helps to keep you feeling fuller for longer, so not getting enough can lead to increased appetite and changes in eating habits.

Weight gain

Protein has a higher thermic effect than carbohydrates or fat, meaning you burn more calories digesting protein. It also helps to slow down digestion, keeping you fuller for longer and potentially reducing overall calorie intake.

Delayed wound healing

Protein is crucial for wound healing and injury recovery. A deficiency can lead to slower wound healing and increased recovery times from injuries.

Fatigue

Protein provides the body with energy, and a deficiency can lead to fatigue and reduced physical performance.

Increased risk of certain diseases

A long-term deficiency in protein can increase the risk of developing certain diseases, including sickle cell disease, acute asthma, cystic fibrosis, pulmonary hypertension, cardiovascular disease, and certain cancers.

Other issues

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

The recommended daily protein intake varies depending on activity level, age, gender, weight, and health status.

For a sedentary person, the recommended intake is 0.8 grams of protein per pound of lean body mass. For athletes or those looking to build muscle, the recommendation increases to 1-1.2 grams of protein per pound of body weight.

On a keto diet, experts recommend a range of 1.2 to 2.0 grams of protein per kilogram of reference body weight. This range is higher than the standard Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram, taking into account factors such as illness, calorie restriction, stress, and aging.

It's important to note that these recommendations are for healthy individuals and that those with kidney disease or other health conditions should consult their doctors for personalized advice.

What foods are good sources of protein on keto?

Protein is one of the three macronutrients that provide calories, and it is essential for wound healing, injury recovery, and muscle growth. While on a keto diet, it is recommended that 10 to 20% of your daily calories come from protein. Here are some keto-friendly foods that are rich in protein:

Meat and Poultry

Beef, chicken, pork, and fish/shellfish are excellent sources of protein on a keto diet. Chicken breast, for example, is low in fat and calories but high in protein and various vitamins and minerals. Lean beef is also a good option, as it is a rich source of protein and bioavailable iron.

Eggs

Eggs are a versatile and nutritious source of protein. They provide essential amino acids and are an excellent source of vitamins, minerals, healthy fats, and antioxidants.

Dairy

Dairy products such as cheese, plain Greek yogurt, and cottage cheese are good options for keto dieters looking to increase their protein intake. Greek yogurt, in particular, is high in protein and contains many essential nutrients like calcium, vitamin B12, vitamin A, selenium, and zinc.

Nuts and Seeds

Nuts and seeds, such as almonds, peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, and sesame seeds, are good sources of plant-based protein. They are also high in healthy fats, fibre, and various vitamins and minerals.

Protein Supplements

If you are struggling to meet your protein goals, protein powders and shakes can be a convenient way to boost your protein intake. Whey protein and pea protein are popular options that can easily be added to shakes, smoothies, or even baked goods.

Frequently asked questions