Protein On Keto: How Much Do You Need?

Protein is one of the three macronutrients that the body needs in large quantities, and it plays a vital role in the ketogenic diet. It is made up of amino acids, nine of which are essential, meaning our body cannot produce them and we must obtain them through food. The recommended protein intake depends on various factors, including lifestyle, weight goals, and health conditions. For most people, the ideal protein intake on a keto diet is between 1.2 to 2.0 grams per kilogram of reference body weight. This range ensures muscle maintenance, improves body composition, and provides other health benefits.

However, those looking to maintain muscle mass while losing weight, individuals at risk of slow wound healing, older adults aiming to stay active, and people with type 2 diabetes or cardiovascular risk factors may require a higher protein intake. On the other hand, those in a calorie deficit aiming for weight loss may benefit from a higher protein intake of 2.4 to 3 grams per kilogram of body weight.

It is important to note that not all protein sources are created equal. Prioritize healthy, minimally processed protein sources such as lean meats, fish, eggs, dairy, nuts, seeds, and plant-based proteins.

The role of protein in the ketogenic diet

Protein is one of the three macronutrients, along with carbohydrates and fat, that the body needs in large quantities to function. It is made up of several smaller units called amino acids, nine of which are essential, meaning they must be consumed through food as the body cannot produce them.

Protein is essential for muscle growth and repair, supporting healthy skin, hair, nails, bones, and internal organs, and creating hormones and enzymes. It also plays a vital role in weight loss by slowing down digestion, keeping you fuller for longer, and burning more calories during the digestion process.

When following a ketogenic diet, it is generally recommended that people get 20 to 30% of their calories from protein. However, this can vary depending on individual factors such as lifestyle, body composition, and health goals. For example, a male who lifts heavy weights regularly would require more protein than a smaller female who doesn't engage in weight lifting.

The ideal protein intake on a ketogenic diet is typically between 1.2 to 2.0 grams per kilogram of body weight. This range is higher than the standard Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram, as it takes into account factors such as illness, calorie restriction, stress, aging, and individual differences in protein requirements.

While it is important to ensure adequate protein intake, there is a concern that too much protein may kick people out of ketosis by increasing blood sugar and insulin levels. However, this is unlikely to occur unless extremely large amounts of protein are consumed. On the other hand, not consuming enough protein can lead to muscle mass loss, appetite changes, weight gain, delayed wound healing, and fatigue.

To ensure adequate protein intake on a ketogenic diet, it is recommended to include protein-rich foods such as meat, poultry, seafood, eggs, dairy, nuts, seeds, and plant-based sources like tofu and soy-based products.

How much protein should I eat on a ketogenic diet?

Protein is one of the three macronutrients that provide calories, along with carbohydrates and fat. It is made up of amino acids, which are the building blocks of protein, and are essential for several bodily functions. These include the creation of hormones and enzymes, muscle growth and repair, supporting healthy bones and joints, and promoting healthy skin, hair, and nails.

The amount of protein you should eat on a ketogenic diet depends on several factors, including your lifestyle, muscle mass, and health goals. Here are some guidelines and recommendations to consider:

General Guidelines:

According to ketogenic diet experts, the ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). The recommended range is typically between 1.2 to 2.0 g/kg body weight. However, this may vary depending on factors such as your activity level, age, and health goals.

Calculating Protein Needs:

To calculate your protein needs, you can use the following formula:

> Protein Range (g/kg body weight) = Target Weight (in kg) x 1.2 to 2.0

First, convert your target weight to kilograms by dividing it by 2.2. Then, multiply that weight by 1.2 to get the lower end of the range and by 2.0 to get the upper end.

Activity Level and Muscle Mass:

If you are a male who lifts heavy weights often, you may want to aim for the higher end of the protein range. On the other hand, if you are a smaller female who doesn't do much weight lifting, you may do better at the lower end. Additionally, if you are aiming to maintain or build muscle mass while losing weight, a higher protein intake may be beneficial. Research suggests that diets containing 18%-25% protein can help with muscle maintenance.

Health Conditions and Age:

For individuals with type 2 diabetes or cardiovascular risk factors, a higher protein intake of around 30% of calories from protein may be recommended. Older adults looking to maintain muscle mass and physical function may also benefit from a higher protein intake of more than 20% of calories from protein.

Resistance Training and Keto:

If you are combining resistance training with a keto diet, a protein intake of 1.6-3 g/kg of body weight is likely sufficient. Research has shown that a ketogenic diet with adequate protein can help prevent muscle loss and support weight loss.

In summary, the recommended protein intake on a ketogenic diet is generally between 1.2 to 2.0 g/kg of body weight. However, this may vary depending on individual factors such as activity level, muscle mass, health conditions, and age. It is important to prioritize protein intake on keto with healthy sources, such as lean meats, seafood, eggs, dairy, nuts, and seeds.

Can too much protein break ketosis?

The short answer is yes, it is possible to break ketosis by eating too much protein. However, it would take a lot of protein to do so, and it's more likely to be an issue for people with type 1 diabetes.

There are differing opinions on the ideal amount of protein to eat while on a ketogenic diet. Some sources recommend a daily intake of 1.2 to 2.0 grams of protein per kg of body weight, while others suggest 0.6 to 1.2 grams of protein per pound of lean body mass, depending on activity level.

Protein plays a crucial role in the success of a keto diet, and it's important to get the right amount. Eating too much protein can impair ketone production, potentially kicking you out of ketosis. This is because protein triggers the release of the hormones insulin and glucagon, which have opposing effects on ketone production. Insulin decreases ketone production, while glucagon stimulates it. If your insulin levels are higher, you are likely to be kicked out of ketosis.

If you eat enough protein, it may increase your insulin levels to the point that your ketone production is reduced, and your body is kicked out of ketosis. However, this is more likely to happen to people who are struggling to control their blood sugar levels, such as those with type 2 diabetes. Healthier individuals, especially if they are active, will be able to consume much more protein without it affecting their ketone levels.

It's important to get enough protein while on a keto diet. Not eating enough protein can lead to muscle mass loss, appetite changes, weight gain, delayed wound healing, and fatigue. It is also linked to a higher risk of death from all causes. In children and adolescents, inadequate protein intake can lead to stunted growth and diseases of malnourishment.

Good sources of protein for the keto diet include meat, poultry, fish/shellfish, eggs, cheese, plain Greek yoghurt, cottage cheese, nuts, seeds, and protein supplements.

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

Protein is one of the three macronutrients that provide calories and is essential for several bodily functions. It is broken down into amino acids, which the body uses to build new tissues, repair wounds, and recover from injuries.

If you don't eat enough protein on a keto diet, you may experience several adverse effects, including:

• Muscle mass loss: Protein is essential for building and maintaining muscle mass. A lack of protein can lead to muscle atrophy and sarcopenia, resulting in decreased strength and movement.
• Appetite changes: Protein helps regulate appetite and makes you feel fuller for longer. Inadequate protein intake can lead to frequent hunger and increased calorie intake, potentially leading to weight gain.
• Delayed wound healing: Protein is crucial for wound healing and repairing damaged tissues. Insufficient protein intake can delay wound healing and slow down recovery from injuries.
• Fatigue: A lack of protein can lead to anemia, where your cells don't receive enough oxygen, resulting in tiredness and fatigue.
• Hair, nail, and skin problems: Protein is a component of hair, nails, and skin. A protein deficiency can lead to brittle hair and nails, dry and flaky skin, and other skin and hair issues.
• Mood changes: Protein affects the production of neurotransmitters in the brain, which regulate mood. Low protein intake can lead to mood changes, such as depression or aggression.
• Increased susceptibility to illness: Protein helps your body produce antibodies and fight off infections. A protein deficiency can weaken your immune system, making you more prone to illnesses.
• Weight gain: Eating a low-protein diet can lead to weight gain as protein is more satiating than carbohydrates.
• Higher risk of death: Studies have linked low protein intake to a higher risk of death from all causes.

It is important to note that these effects may not be noticeable in the short term. However, over time, inadequate protein intake can lead to serious health complications. Therefore, it is crucial to ensure you are consuming enough protein, especially when following a restrictive diet like keto.

What foods should I eat to meet my protein target on keto?

The ketogenic diet is a high-fat, low-carb diet that can provide several health benefits, including weight loss and blood sugar control. While on the keto diet, it is important to monitor your protein intake to ensure you are getting enough, without consuming too much. Generally, people following a keto diet need anywhere from 20 to 30 per cent of their calories from protein.

Animal Proteins

Meat, poultry, and seafood are all keto-friendly and great sources of protein. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. Salmon and other fish are also carb-free and rich in B vitamins, potassium, and selenium. Shellfish is also a good option, but it is important to track carb counts as the carb count in shellfish varies by type.

Eggs are another excellent source of protein on the keto diet. One large egg provides 6.3 grams of protein and is also a great source of vitamins, minerals, healthy fats, and antioxidants.

Dairy

Most types of cheese are very low in carbs and high in fat, making them great for the keto diet. Cheese is also a good source of calcium. Plain Greek yoghurt and cottage cheese are also nutritious, high-protein options. While they do contain some carbs, they can be eaten in moderation on keto.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fibre, which can help you feel full and lower your calorie intake. Good options include almonds, pistachios, cashews, peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, sesame seeds, and pumpkin seeds.

Protein Supplements

If you are struggling to meet your protein target, protein powders, and protein shakes can be an easy way to boost your protein intake.

Plant-Based Sources

While most fruits are too high in carbs for the keto diet, berries are an exception. Raspberries and strawberries are low in carbs and high in fibre, while blackberries and blueberries can also be eaten in moderation.

Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants, making them excellent for keto. Good options include spinach, kale, collard greens, lettuce, arugula, escarole, and frisee.

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.

Legumes

Legumes such as beans, peas, and lentils are a good source of plant-based protein. However, it is important to note that they are also high in carbs, so they should be consumed in moderation on the keto diet.

Frequently asked questions