Protein On Keto: How Much Is Enough?

The keto diet is a popular eating style that restricts carbohydrates, but it is not your average low-carb diet. While low-carb and keto diets overlap in some ways, they vary significantly. A keto diet requires you to get 5% to 10% of your calories from carbs, 15% to 30% from protein, and at least 70% to 80% from fat. This is very different from traditional low-carb diets, which focus on moderate protein and fat intake.

The keto diet was first introduced in the early 1920s as a treatment for epilepsy seizures in children. At that time, it was very high in fat content, with 90% of calories coming from fat, and incorporated little protein. Today, a true keto diet for fat loss provides close to 60-80% of calories from fat, 5-10% from carbs, and much higher protein.

Protein is one of the most important macronutrients, and it has many crucial roles in the human body. It is made up of several tiny units known as amino acids, nine of which cannot be produced by the body and must be consumed through food every day. These are referred to as essential amino acids. Animal foods contain all the essential amino acids and are therefore referred to as complete proteins, while most plants are called incomplete proteins as they do not have one or more of these amino acids.

The ideal protein consumption on a keto diet can vary from person to person and depends on factors such as muscle mass, weight, and health conditions. Generally, a daily protein intake of around 1.2 to 2 grams per kilogram of body weight is recommended for most individuals. However, this may need to be adjusted based on individual needs and health goals.

The ideal protein intake for keto

Protein is one of three macronutrients found in food, and it plays a crucial role in the body. It is made up of amino acids, nine of which are "essential", meaning our bodies cannot produce them, so they must be consumed through our diet.

Protein is important for muscle growth and repair, maintaining healthy hair, skin, bones, and nails, as well as internal organs, and the production of enzymes and hormones such as insulin and growth hormones. It can also help manage weight as it reduces appetite and prevents overeating by making you feel full and satisfied.

The keto diet is a popular style of eating that restricts carbohydrates. It is different from a low-carb diet in that it requires you to get a much higher percentage of your calories from fat. A typical keto diet macronutrient breakdown might look like this:

• 5-10% of calories from carbohydrates
• 15-30% from protein
• 70-80% from fat

The ideal protein intake on a keto diet depends on various factors, including your weight, height, age, and activity level. A general recommendation is to consume 1.2 to 2.0 grams of protein per kilogram of body weight. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits for people on low-carb diets.

If you are trying to lose weight, you may want to aim for the higher end of this range, between 1.6 to 2.0 grams of protein per kilogram of body weight. On the other hand, if you are following a keto diet for therapeutic purposes, such as managing certain cancers, you may need to reduce your protein intake to below 1 gram per kilogram of body weight, but this should be done under strict medical supervision.

It is recommended to aim for at least 20 grams of protein at each meal. This ensures that amino acids are absorbed into the muscles and can promote muscle growth and repair.

For older adults, a daily intake of more than 1.1 grams of protein per kilogram of body weight may be beneficial in preventing frailty and other age-related changes. Similarly, children have a higher protein requirement relative to their height and body weight due to their higher growth rate.

If you engage in resistance training or endurance exercise, you may need a higher protein intake, up to 1.6 grams per kilogram of body weight, to support muscle growth and repair.

It is important to note that the quality of your protein sources also matters. Processed meats, for example, have been linked to an increased risk of heart disease and other health issues. Instead, opt for keto-friendly protein sources such as meat, poultry, seafood, eggs, cheese, tofu, nuts, seeds, and soy-based products.

In conclusion, while the ideal protein intake on a keto diet may vary depending on individual factors, a general guideline is to consume between 1.2 to 2.0 grams of protein per kilogram of body weight. This will help support muscle maintenance, improve body composition, and provide other health benefits. Adjustments can be made based on your specific goals, activity level, and health status.

The role of protein in muscle growth and repair

Protein is crucial for muscle growth and repair. Consuming the right amount of protein is just as important as strength training when it comes to building muscle. Protein is made up of amino acids, which act as building blocks for cells and tissues in the body. When a person eats protein, it is digested and broken down into amino acids, which are then used in various processes in the body, including muscle growth and repair.

Protein is a major component of every cell in the body, including muscle cells. The protein in muscles is broken down and rebuilt daily, and a fresh supply of amino acids is needed for muscle protein synthesis, which is the process of creating new muscle. Consuming adequate amounts of dietary protein helps prevent muscle loss and, when combined with resistance training, promotes muscle growth.

If a person does not consume enough protein, their body may break down muscle tissue to obtain the amino acids it needs to support vital body functions and preserve more critical tissues. Over time, this can lead to decreased muscle mass and strength.

The amount of protein needed for muscle growth and repair depends on several factors, including age, gender, activity level, and health status. The recommended dietary allowance (RDA) for sedentary adults is 0.8 grams of protein per kilogram of body weight. However, newer research suggests that individuals trying to build muscle may need more than this. Some studies suggest that a protein intake of around 1.2 to 2 grams per kilogram of body weight is optimal for muscle growth and repair. Resistance training further increases protein requirements, as it breaks down muscle tissue, requiring additional amino acids for repair and growth.

Animal-based protein sources such as lean meats, fish, eggs, and dairy products are considered complete proteins, as they contain all the essential amino acids. Plant-based proteins like tofu, nuts, seeds, and soy products are also good options but may be less bioavailable and harder to digest. It is important to note that a well-planned plant-based diet can also meet daily protein requirements by combining different plant sources to obtain all the essential amino acids.

How protein supports healthy skin, hair, nails, and bones

Protein is an essential component of a healthy diet, offering a range of benefits for the body, including supporting the health of our skin, hair, nails, and bones.

Skin

Collagen and elastin are two vital proteins that contribute to skin elasticity and regeneration. These proteins are dependent on dietary protein, which provides the necessary amino acids for their formation. A sufficient intake of protein supports the body's ability to synthesise collagen and elastin, promoting skin health and delaying signs of ageing.

Hair

Hair is primarily composed of a protein called keratin. Consuming an adequate amount of protein helps support hair growth and repair. A diet lacking in protein can lead to dull, brittle hair and even hair loss. By ensuring a sufficient protein intake, you can promote the health and strength of your hair.

Nails

Similar to hair, nails are also made up of keratin protein. A deficiency in protein can result in brittle and weak nails. Consuming enough protein helps maintain strong and healthy nails, while a lack of protein can lead to nail ridges, discolouration, and overall brittleness.

Bones

Protein plays a critical role in bone health, especially during growth and ageing. Adequate protein intake is essential for optimal bone mass gain in children and adolescents, as it enhances bone formation and the absorption of bone minerals like calcium and phosphate. In older adults, dietary protein helps preserve bone mass, contributing to bone strength and reducing the risk of fractures.

The recommended dietary allowance (RDA) for protein is generally 0.8 grams per kilogram of body weight per day for a sedentary person. However, active individuals or those with specific health goals may require a higher protein intake, typically ranging from 1.2 to 2.0 grams per kilogram of body weight.

To support the health of your skin, hair, nails, and bones, aim to include a variety of protein-rich foods in your diet, such as meat, poultry, fish, dairy, eggs, nuts, beans, and legumes.

How protein affects blood sugar

Protein is one of the three main macronutrients that provide energy to the body. It is essential for growing new tissue, building muscle, and repairing damage. It is also a part of every cell in the body, making up about one-sixth of our body weight.

Protein has a minimal effect on blood glucose levels, and it tends to stabilise blood sugar by slowing down the absorption of carbohydrates or sugars. This is because protein breaks down into glucose more slowly than carbohydrates, and the effect of protein on blood glucose levels occurs gradually over a few hours.

While protein does not cause a rapid increase in blood sugar, it can affect blood sugar levels for several hours due to its slower breakdown in the body. This means that although you may not see an immediate spike in blood sugar after consuming protein, your blood sugar levels can be affected for a longer duration.

It is important to note that a diet with excessive animal protein may increase the risk of developing type 2 diabetes, while a diet rich in plant-based proteins may modestly decrease this risk. Therefore, it is recommended to choose high-protein foods with minimal animal fat, such as fish, poultry, beans, and low-fat dairy products.

Additionally, studies have shown that a high-protein diet in the context of a low-carbohydrate diet can lower liver fat and blood glucose levels, even without weight loss. This is because protein can reduce appetite and prevent overeating by triggering hormones that promote feelings of fullness and satisfaction.

In summary, while protein has a small impact on blood sugar levels, it plays a crucial role in maintaining stable blood sugar by slowing down carbohydrate absorption. It is also important to note that the source of protein, whether animal or plant-based, can have different effects on the risk of developing type 2 diabetes.

The difference between keto and low-carb diets

Although all keto diets are low-carb, not all low-carb diets are keto. The main difference between the two is the amount of carbohydrate intake. On a low-carb diet, you typically eat 50–150 grams of carbs per day, but on a keto diet, daily carb intake is restricted to fewer than 50 grams.

Macronutrient Breakdown

A keto diet is very different from traditional low-carb diets in terms of its macronutrient breakdown. It requires you to get 5% to 10% of your calories from carbs, 15% to 30% from protein, and at least 70% to 80% from fat. In contrast, a low-carb diet might include 10% to 25% of calories from carbs, 40% to 50% from protein, and 30% to 40% from fats.

Weight Loss

Keto diets can spark quicker weight loss than low-carb diets, but they are more restrictive and can be harder to stick to for long periods. A low-carb diet is likely a better option for most people as it is less restrictive and easier to follow.

Health Benefits

Keto diets have several therapeutic properties, such as helping treat epilepsy and potentially impairing the growth of certain types of cancer. They may also improve insulin sensitivity and reduce appetite.

Low-carb diets have been linked to several health benefits for people with diabetes, including weight loss, improved blood sugar control, and improved cardiovascular risk factors. They can also be sustained long-term and have a less extreme adaptation phase than keto diets.

Protein Intake

With low-carb diets, protein intake may be high, but with keto diets, protein intake should be moderate at around 20% of total calories. This is because excessive protein intake can prevent ketosis.

Who Should Choose Which Diet?

If you need to lose a significant amount of weight, you may want to consider the keto diet. However, it is important to note that it can be difficult to build muscle while following a keto diet because of its low protein intake.

If you are pregnant, lactating, or have complex health conditions, keto is probably not suitable for your nutrition needs. A low-carb diet is often the preferred choice for a lot of people because of its less restrictive nature.

Bottom Line

Both keto and low-carb diets restrict carbs to yield potential health benefits. However, the keto diet is more restrictive and may be too extreme for most people. It is important to weigh the pros and cons of each diet and consult a healthcare provider before deciding which diet is right for you.

Frequently asked questions