Protein Intake On Keto: How Much Is Enough?

Protein is one of three macronutrients, the others being carbohydrates and fat. It is essential for muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair and nails, and maintaining the pH of blood and bodily fluids.

On a keto diet, the general recommendation is to consume between 1.2 and 2.0 grams of protein per kilogram of body weight. However, this can vary depending on individual factors such as activity level, weight loss or fitness goals, and overall health.

For example, those looking to maintain muscle mass while losing weight, or those recovering from surgery or an injury, may require a higher protein intake. On the other hand, people with pre-existing kidney conditions may need to monitor their protein intake to avoid exacerbating kidney strain.

It's important to note that while protein is crucial, it should not be the primary focus of a keto diet. Carbohydrates are the enemy of ketosis, so it's generally recommended to keep carb intake to a minimum while ensuring adequate protein and fat intake.

The role of protein in the keto diet

Protein is one of three macronutrients, or nutrients that are needed in large quantities and provide calories. The other two are carbohydrates and fat. Protein is made up of several smaller units called amino acids, nine of which are essential, meaning your body can't make them and they must be consumed in food every day.

Protein has a big role in the keto diet. Proteins can be broken down into amino acids, which the body uses to build new tissues, making protein essential for wound healing, injury recovery, and muscle growth. It also helps to slow down digestion, so it keeps you feeling fuller for longer. Additionally, because it takes longer to digest, it burns more calories during the digestion process. This is known as the thermic effect of food.

Getting adequate protein while losing weight can also help to "spare" your muscles. While in many cases people lose some muscle mass when they lose weight, a ketogenic diet with adequate protein may help prevent these muscle losses. This has the benefit of keeping your metabolic rate, or the amount of calories you burn at rest, up — making it easier to lose weight.

Protein can also help to prevent blood sugar spikes from eating carbohydrates. This is important to remember when you choose to go off of the keto diet, even temporarily. Consuming carbs with a source of protein can help to minimize the blood sugar impact they have.

The general macro range breakdown for a ketogenic diet is roughly 75% fat, 15-20% protein, and 5-10% carbs based on a person's total caloric intake. For a high-protein take on keto, it's recommended to have your macros split 60-65% fat, 30% protein, and 5-10% carbs.

Generally, people following a keto diet need anywhere from 20 to 30 per cent of their calories from protein. According to ketogenic diet experts Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD, the most ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). They recommend sticking to a target range of 1.2-2.0 g/kg body weight, depending on lifestyle.

One major concern that many people on keto have 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 protein guidelines of 1.2-1.0 grams per kilogram of target body weight should be adequate protein to support ketosis with no risk of kicking you out of ketosis.

People on keto may easily slip into a pattern of low protein intake because high-fat foods can be filling on their own. On a short-term basis, you may not notice any side effects or complications of low protein intake. However, 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. Low protein intake is also linked to a higher risk of death from all causes.

How much protein should you eat on a ketogenic diet?

Protein is one of three macronutrients that provide calories. The other two are carbohydrates and fat. Protein is essential for muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair, and nails, and maintaining the pH of blood and bodily fluids.

The amount of protein you should eat on a ketogenic diet depends on various factors, including your weight loss or fitness goals, lifestyle, and activity level. Here are some guidelines and recommendations to consider:

General Guidelines for Protein Intake on a Ketogenic Diet:

• According to experts Stephen Phinney and Jeff Volek, the ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). They suggest a target range of 1.2-2.0 g/kg body weight.
• To calculate your protein needs, convert your target weight to kilograms by dividing it by 2.2. Then, multiply that weight in kilograms by 1.2 for the lower end of the target range and by 2.0 for the higher end.
• Generally, people on a keto diet should aim for 20-30% of their calories from protein. However, this may vary based on individual factors.
• It is recommended to prioritize protein intake over fat and carbohydrates to ensure adequate consumption.

Factors Affecting Protein Intake on a Ketogenic Diet:

• Lifestyle and Activity Level: If you are a male who lifts heavy weights often, you may require more protein than a smaller female who doesn't do much weight lifting. Active individuals or athletes may need more protein to support muscle recovery and growth.
• Weight Loss Goals: If you are aiming for weight loss, a higher protein intake of around 2.4 to 3 g/kg per day may be beneficial. This will help preserve or build lean muscle mass while in a calorie deficit.
• Health Conditions: Individuals with pre-existing kidney conditions should be cautious about high protein intake as it can exacerbate kidney strain. Those with type 1 or type 2 diabetes may also need to monitor their protein intake and work with their healthcare team to determine their ideal protein needs.

Tips for Meeting Your Protein Goals on a Ketogenic Diet:

• Meal Planning: Consider using a food scale to measure your protein intake more accurately. Aim for a "deck of cards" worth of meat at each meal, which is roughly 20 grams of protein.
• Timing of Protein Intake: Consuming protein-rich foods post-workout can aid in muscle recovery. Spreading protein intake evenly throughout the day can also help maintain steady energy levels and aid in weight management.
• Food Sources: Include a variety of keto-friendly protein sources such as meat, poultry, fish, eggs, dairy, nuts, and seeds.

In summary, the recommended protein intake on a ketogenic diet is generally in the range of 1.2 to 2.0 grams per kilogram of body weight. However, this may vary depending on individual factors such as lifestyle, activity level, and weight loss goals. It is important to prioritize protein intake and make adjustments as needed to ensure optimal health and support your fitness journey.

Can too much protein break ketosis?

The ketogenic diet is known for being a low-carb, high-fat diet. Ketosis is a metabolic state in which you burn fat (ketones) for energy instead of glucose.

The Role of Protein in the Ketogenic Diet

Protein is one of three macronutrients, along with carbohydrates and fat. Protein is essential for wound healing, injury recovery, and muscle growth. There are nine essential amino acids that we must obtain through food.

Generally, people following a keto diet need anywhere from 20 to 30 per cent of their calories from protein. However, according to ketogenic diet experts Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD, the ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). They recommend a target range of 1.2-2.0 g/kg body weight, depending on lifestyle.

A common concern among 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, it's unlikely. Sticking to the recommended protein guidelines of 1.2-1.0 grams per kilogram of target body weight should be adequate to support ketosis without the risk of breaking it.

People on keto may easily slip into a pattern of low protein intake because high-fat foods can be filling on their own. While you may not notice any side effects or complications in the short term, 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 in protein, including meats, eggs, dairy, nuts, seeds, and protein supplements.

Tips for Getting Enough Protein on Keto

• A piece of meat the size of a deck of cards is roughly 20 grams of protein. Most people will need at least 60 grams of protein per day, so aim to include at least this amount at each meal.
• Spreading protein intake evenly throughout the day is the easiest way to meet your goals.
• Nuts, seeds, and cheese can easily boost your protein intake.
• Meat and protein powder are the easiest ways to significantly increase your protein intake.
• For more exact numbers, a food scale is a worthwhile investment.

Protein may slightly increase blood sugar levels through a process called gluconeogenesis, which enables the body to convert protein to sugar. However, this doesn't cause any significant changes to blood sugar levels. Researchers have found that large protein-only meals can significantly increase blood sugar levels in people with type 1 diabetes. In mixed eating patterns that contain carbohydrates, protein can help to reduce blood sugar spikes by slowing down digestion.

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

Eating too little protein on keto can lead to several health issues and negatively impact your weight loss goals.

Short-term effects

On a short-term basis, you may not notice any side effects or complications of low protein intake.

Long-term effects

However, an inadequate protein intake over time could lead to:

• Muscle mass loss
• Appetite changes
• Weight gain
• Delayed wound healing or injury recovery
• Fatigue
• Higher risk of death from all causes
• Stunted growth and diseases of malnourishment in children and adolescents (although these conditions are rare in the United States)

According to ketogenic diet experts Stephen Phinney and Jeff Volek, the ideal way to calculate protein needs for people on keto is in grams per kilogram of body weight (g/kg body weight). They recommend a target range of 1.2-2.0 g/kg body weight, depending on lifestyle. For example, 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.

Tips for getting enough protein on keto

• A piece of meat the size of a deck of cards contains roughly 20 grams of protein. Most people will need at least 60 grams of protein per day, so aim to include at least a "deck of cards" worth of meat at each meal.
• Spread your protein intake evenly throughout the day. Protein is extremely filling, so it can be difficult to meet your goal if you're trying to cram it all into one meal.
• Nuts, seeds, and cheese can boost your protein intake. However, if you're trying to lose weight, you probably shouldn't rely on these foods as your primary protein sources due to their high-calorie content.
• Meat and protein powder are easy ways to significantly increase your protein intake.

How to get enough protein on keto

Protein is one of the three macronutrients that provide calories, and it is essential for muscle growth and repair, supporting healthy bones and joints, and promoting healthy skin, hair, and nails. When following a keto diet, it is important to ensure you are getting enough protein to support these functions. Here are some tips to help you get enough protein while following a keto diet:

• Calculate your protein needs: Determine your protein intake based on your weight and activity level. As a general guideline, aim for 1.2-2.0 grams of protein per kilogram of body weight. However, if you are very active or looking to build muscle, you may need up to 2.4 to 3 grams of protein per kilogram of body weight.
• Spread protein intake throughout the day: Protein is very filling, so it can be challenging to meet your daily goal if you try to consume it all in one meal. Aim to divide your protein intake evenly throughout the day.
• Include a variety of protein sources: Keto-friendly protein sources include meats, eggs, dairy, nuts, seeds, and protein supplements. By including a variety of these sources in your diet, you can ensure you are getting enough protein while also benefiting from the other nutrients they provide.
• Prioritize protein sources that are rich in essential amino acids: Animal proteins, such as meat, poultry, seafood, eggs, and dairy, are considered complete proteins because they contain all nine essential amino acids. While plant-based proteins can also provide these amino acids, they may be lower in certain amino acids compared to animal proteins.
• Consider using a food scale or tracking app: While not necessary, these tools can help you track your protein intake more accurately and ensure you are meeting your daily needs.
• Be mindful of your activity level: If you are highly active or engaging in resistance training, you may need more protein to support muscle recovery and growth. Consider increasing your protein intake to the higher end of the recommended range or consulting with a dietitian or trainer to determine your specific needs.

Frequently asked questions