Protein On Keto: How Much Is Too Much?

The ketogenic diet is a low-carb, high-fat eating plan that is advertised as a weight-loss solution. It is different from other low-carb diets because it focuses on fat rather than protein. On keto, 75-80% of calories should come from fat, 20% from protein, and 5% from carbohydrates. However, some people wonder if it is okay to exceed the recommended amount of protein while on the keto diet.

The short answer is yes, it is generally okay to go over on protein while on keto. In fact, protein is a necessary component of any diet, and it is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. While controlling carb intake is essential on keto, eating too much protein will not affect your ketone levels. This is because carbs are the only macronutrient that can seriously interfere with ketosis.

That being said, it is important to note that eating too much protein can be a concern for people with type 1 diabetes, as it may increase their blood sugar and insulin levels. Additionally, an extremely high protein intake can lead to weight gain and other health issues. Therefore, while it is okay to go over on protein while on keto, it is still important to monitor your protein intake and ensure it aligns with your health goals.

Is it okay to go over on protein on keto?

Excess protein and gluconeogenesis

On the keto diet, it is recommended to consume adequate amounts of protein, as it is crucial for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts. However, there is a concern that too much protein can interfere with ketosis, the state in which the body burns fat for energy instead of glucose.

The idea that excess protein can kick someone out of ketosis is a myth. Eating too much protein is not detrimental to ketosis, and it is even recommended for those who want to lose weight. Protein is more satiating than fat, and people tend to overeat when protein is low. Additionally, the body needs to use more energy to burn protein compared to fat, which can help with weight loss.

While it is not necessary to worry about excess protein, it is important to note that protein intake should not be restricted on the keto diet. A moderate amount of protein should be eaten with each meal, and there are guidelines for how much protein is recommended at each meal. It is also important to note that individual needs may vary, and some people may be more sensitive to protein and should aim for the lower end of the recommended range.

Protein and ketosis

Protein is one of the three macronutrients that the body needs in large quantities and which provide calories. The other two are carbohydrates and fat. Protein is essential for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts.

Generally, people following a keto diet need anywhere from 20 to 30 percent of their calories from protein. According to ketogenic diet experts, the ideal way to calculate protein needs is in grams per kilogram of body weight. They recommend a target range of 1.2-2.0 g/kg body weight, depending on lifestyle. 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.

One concern for people on keto is that eating too much protein may kick them out of ketosis by increasing their blood sugar and insulin levels. While this could theoretically happen if you eat enough protein, it's unlikely. Sticking to the recommended guidelines of 1.2-2.0 grams per kilogram of body weight should be adequate to support ketosis without the risk of kicking you out of it.

People on keto may slip into a pattern of low protein intake because high-fat foods can be filling on their own. 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, and fatigue.

There are several keto-friendly foods that are rich sources of protein, including meats, eggs, dairy, nuts, seeds, and protein supplements.

Protein may slightly increase blood sugar levels through a process called gluconeogenesis, which enables the body to convert protein into sugar. Generally, this doesn't cause any significant changes to blood sugar levels. However, researchers have found that large protein-only meals can significantly increase blood sugar levels in people with type 1 diabetes.

Recommended protein intake

Protein is one of the three macronutrients that the body needs in large quantities and that provide calories. The other two are carbohydrates and fat. Protein is essential for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts.

When following a keto diet, the recommended amount of protein to consume is between 20 to 30 percent of your calories. According to ketogenic diet experts, the ideal way to calculate protein needs is in grams per kilogram of body weight. They recommend a target range of 1.2-2.0 g/kg of body weight, depending on lifestyle. For example, a male who lifts heavy weights regularly would eat at the higher end of the protein range, while a smaller female who doesn't lift weights would eat at the lower end.

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. For instance, if your target weight is 70kg, your protein intake should be between 84g and 140g.

It's important to note that eating too much protein on a keto diet may kick you out of ketosis by increasing your blood sugar and insulin levels. However, this is unlikely unless you have type 1 diabetes. Sticking to the recommended guidelines of 1.2-2.0 grams per kilogram of target body weight should be adequate to support ketosis.

On the other hand, not consuming enough protein on a keto diet can also have negative consequences. An inadequate protein intake over time could lead to muscle mass loss, appetite changes, weight gain, delayed wound healing, and fatigue. Therefore, it is crucial to ensure you are consuming the recommended amount of protein while following a keto diet.

Not enough protein

Protein is an essential part of any diet, and a deficiency can have serious side effects. On the keto diet, it is recommended to eat between 0.6–1.2g of protein per pound of lean body mass, depending on your activity level. If you are not getting enough protein, you risk losing muscle mass, overeating, and feeling less energised.

Workouts and Recovery

Protein is crucial for building and maintaining muscle mass, as well as recovering after workouts. Without enough protein, your workout performance will suffer, and you won't be able to build muscle effectively.

Brain Function and Overall Health

A protein-deficient diet can lead to neuron atrophy and loss, which can affect brain function. Additionally, a deficiency in certain amino acids can weaken your immune system and increase the risk of developing certain diseases, such as sickle cell disease, asthma, cystic fibrosis, and certain cancers.

Weight Loss

Protein also plays an important role in weight loss, which is a common goal for those on the keto diet. Protein is more satiating than fat, meaning you will feel fuller for longer and be less likely to overeat. It also requires more energy to digest, so you burn more calories when consuming protein compared to fat or carbs.

How to Get Enough Protein

If you are struggling to meet your protein goals, try incorporating more high-protein keto foods into your diet, such as meat, seafood, cheese, tofu, and low-carb protein powder. Aim for a minimum of 20 grams of protein at each meal.

Protein and blood sugar

Protein is one of the three main macronutrients that provide energy to the body. It helps the body grow new tissue, build muscle, and repair damage. It is also a part of the composition of each cell in our body and makes up about one-sixth of our body weight.

Protein has a minimal impact on blood glucose levels. It tends to stabilize blood sugar by slowing down the absorption of carbohydrates/sugars. As protein breaks down into glucose more slowly than carbohydrates, the effect of protein on blood glucose levels occurs gradually over a few hours.

Protein is broken down into smaller building block units called amino acids, which the body uses to build and repair tissues or convert into glucose in the liver. Amino acids are used in a process called gluconeogenesis, which produces glucose from non-carbohydrate sources. This process is especially important during long fasts, like overnight while sleeping, or during prolonged periods without food.

The Role of Protein in Blood Sugar Management

Protein helps stabilize blood sugar levels. When you eat carbohydrate-heavy meals or snacks, your blood sugar will rise as those carbs are broken down into glucose. Pairing carbs with protein can help prevent sharp rises in blood sugar levels.

Protein takes longer to digest than carbohydrates, which means it slows down the absorption of glucose into the bloodstream. This leads to a more gradual rise in blood sugar levels, avoiding sudden spikes and crashes.

Moreover, protein can also help you feel fuller for longer periods. This is because it takes longer to digest and can keep you satiated between meals, reducing the temptation to snack on ultra-processed, carbohydrate-rich foods that can cause blood sugar spikes.

Types of Proteins

Depending on your age, health conditions, and the type of protein you eat, eating more protein than your body needs can have downsides. In general, eating a diet with more protein for up to a year can help lower your blood pressure and body weight. However, if you've been diagnosed with kidney disease, more protein may overwork your kidneys and cause harm.

Studies show that incorporating more plant-based protein and less animal-based protein reduces the risk of type 2 diabetes and other health challenges. Choosing a diet that includes predominantly plant-based proteins, such as legumes and nuts, may reduce the risk of developing type 2 diabetes. On the other hand, diets high in animal protein, especially red and processed meats, may increase the risk.

Best Practices for Consuming Protein

• Choose the healthiest forms of protein, such as organic grass-fed beef, lean protein like chicken and turkey, organic pasture-raised eggs, and organic plain Greek yogurt.
• Balance meals with protein, healthy fats, and the right amount and type of carbs.
• Consume protein evenly throughout the day to promote stable blood sugars, energy levels, and a feeling of fullness.
• Consume a healthy amount of protein to support muscle mass, promote satiety, and reduce cravings.

Frequently asked questions