Leena Watts
The keto diet, or ketogenic diet, is a high-fat, low-carbohydrate diet that has been shown to aid weight loss and benefit certain conditions such as diabetes, epilepsy and Alzheimer's Disease. The keto diet is made up of three macronutrients: fat, carbohydrates and protein. While it is important to eat adequate protein on keto, not all sources are equal. Meat and poultry are considered staple foods, but it is best to choose grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid. Eggs are also a staple, as they are very low in carbohydrates and one of the best sources of protein. Other keto-friendly protein sources include fatty fish, tofu, soy-based products, nuts and seeds, and dairy products such as butter, cream and cheese.
What to eat for protein on keto
| Characteristics | Values |
|---|---|
| Animal proteins | Chicken, eggs, fatty fish, meat, poultry, seafood |
| Plant proteins | Tofu, soy-based products, nuts, seeds |
| Dairy | Cheese, Greek yoghurt, cottage cheese, butter, cream |
| Other | Avocados |
| Considerations | Complete proteins, high-quality protein sources, lifestyle, body composition, weight, age, muscle mass |
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What You'll Learn
Meat, poultry and eggs are keto-friendly animal proteins
Eggs are another staple in keto diets. One large egg (50 g) contains less than 1 gram of carbohydrates and 6 grams of protein. Eggs have been shown to trigger hormones that increase feelings of fullness, keeping blood sugar levels stable and supporting weight loss. It's important to eat whole eggs rather than egg whites because most of an egg's nutrients are found in the yolk, including the antioxidants lutein and zeaxanthin, which protect eye health.
Chicken is another easy addition to a keto diet. 100g of chicken, or just under half a chicken breast, contains 29g of protein and 3g of fat. Grass-fed meat is preferable because it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
It's important to note that while protein is essential for a keto diet, overconsumption of processed meats has been linked to an increased risk of health issues, including heart disease. Experts recommend a target range of 1.2-2.0 g/kg of body weight for protein intake, depending on lifestyle factors. For example, a male who lifts heavy weights regularly may want to consume more protein than a smaller female who doesn't do much weight lifting.
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Nuts and seeds are good keto plant proteins
Nuts and seeds are a great source of plant protein for those on a keto diet. They are sugar-free, low in carbs, and packed with nutrients.
Hemp seeds, or hemp hearts, are derived from the Cannabis sativa plant. They are a good source of plant-based protein and are also rich in omega-3 fatty acids, which are crucial for brain, heart, and eye health. They can be used in a variety of keto-friendly recipes, such as a substitute for oatmeal or grits, or added to smoothies and protein shakes.
Peanuts, pistachios, and almonds are also keto-friendly nuts, but they have a higher carb count, so they should be consumed in moderation. They are a great source of plant-based protein and essential amino acids, which are the building blocks of protein. Almonds, in particular, are a good source of fiber, healthy fats, and vitamins like vitamin E and magnesium.
Other keto-friendly nuts and seeds include flax seeds, which can be added to baked goods, smoothies, and protein shakes; walnuts, which are high in fat and may benefit heart health; and pumpkin seeds, which are a great source of zinc and provide nine grams of protein per 1/4 cup serving.
While nuts and seeds are a great way to get plant-based protein on a keto diet, it's important to be mindful of the carb counts and serving sizes to stay within your desired macronutrient ratios.
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Avocados are a natural keto protein choice
The predominant fat in avocados is unsaturated, making them a healthy substitute for foods high in saturated fat, such as butter. Avocados are also a good source of omega-3 fatty acids and can be easily incorporated into a variety of dishes, such as salads, soups, desserts, sauces, and the famous guacamole.
When it comes to protein on a keto diet, it is important to get adequate amounts to support muscle health and prevent blood sugar spikes. While animal proteins are a staple on keto due to their high protein and zero-carbohydrate content, avocados offer a natural plant-based alternative. With 1.9 grams of protein per avocado, they can help boost your protein intake while also providing other essential nutrients.
Avocados are versatile and can be enjoyed in many ways on a keto diet. You can add them to salads, soups, or scrambled eggs, or even use them as a base for keto-friendly desserts and sauces. Their creamy texture and mild flavour make them a perfect ingredient to experiment with in your keto meals.
In conclusion, avocados are indeed a natural keto protein choice. They provide a good source of plant-based protein while also offering healthy fats, fibre, and various other nutrients. Avocados are versatile and easily incorporated into a keto diet, making them a delicious and nutritious option for those following a ketogenic lifestyle.
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Dairy products like butter and cream provide protein
Dairy products like butter and cream are rich in protein and can be easily added to your keto diet. Butter and cream contain very few carbohydrates and are rich in conjugated linoleic acid, which may help with fat loss. Butter contains 0.6g of protein, 82.2g of fat, and 0.6g of carbohydrates per 100g. Double cream contains 1.6g of protein, 53.7g of fat, and 1.7g of carbohydrates per 100g. Single cream contains 3.3g of protein, 19.1g of fat, and 2.2g of carbohydrates per 100g.
Cream is composed of the fatty portion of fresh milk that is separated during milk processing. Half-and-half, a mixture of 50% cream and 50% whole milk, is also very low in carbs and high in fat, making it ideal for a keto diet.
In addition to butter and cream, other dairy products such as cheese and Greek yogurt can also provide protein on a keto diet. Cheese is a good source of protein and can help increase strength and reduce the loss of muscle mass with aging. Greek yogurt is a nutritious, high-protein food that can help decrease appetite and promote feelings of fullness. It can be enjoyed on its own or combined with chopped nuts, cinnamon, or other spices for a quick keto treat.
It is important to note that while dairy products like butter and cream can provide protein on a keto diet, they should be consumed in moderation as part of a well-rounded diet.
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Tofu and soy-based products are keto-friendly
Tofu and other soy-based products are suitable for a keto diet, especially for those following a vegetarian or pescatarian approach. Tofu is bean curd made from soybeans and is a major source of protein for low-carb vegans. It is a versatile ingredient in keto cooking, packing a lot of protein and very few carbs. An average serving of tofu contains just 1.5 grams of net carbs, which is well within the Standard Ketogenic Diet (SKD) carb limit of 50 grams of carbs per day.
However, tofu is not suitable for everyone. Tofu contains compounds that can act like estrogen and block the body's production of the hormone. Soybeans, soy milk, and other whole soy products are also higher in carbs, so tofu should be chosen carefully, and net carb counts should be checked. Tofu should also be avoided by those who do not have meat restrictions or low estrogen levels, as meat-based proteins are better for preventing a hormonal imbalance.
Tofu can be crumbled into a skillet with eggs, cheese, and vegetables for a protein-packed breakfast scramble. It can also be pan-fried and tossed with low-carb vegetables for a quick stir-fry. Other soy products that are keto-friendly include soy sauce, edamame, and soy-based meat alternatives. Soy sauce, for example, contains only 0.7 grams of net carbs per tablespoon and can be used to add flavor to dishes. Edamame makes a great keto-friendly snack and can be added to salads for extra protein and fiber. Soy milk can replace dairy milk in keto recipes, but it is important to choose unsweetened varieties to keep carbs low.
While tofu and some soy-based products can be a good source of protein on a keto diet, it is important to monitor portion sizes and track net carbs to ensure that soy consumption does not interfere with maintaining ketosis.
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Frequently asked questions
Animal proteins are a staple of the keto diet because of their high protein and zero carbohydrates. Some examples include chicken, grass-fed beef, eggs, and fatty fish. Other sources of protein include nuts and seeds, such as almonds, walnuts, and pumpkin seeds, as well as avocados, Greek yogurt, cottage cheese, and fatty dairy products such as butter and cream.
The ideal amount of protein consumption on keto varies from person to person and depends on factors such as lifestyle and body composition. Experts recommend a target range of 1.2-2.0 grams of protein per kilogram of body weight. For example, a male who lifts heavy weights regularly may want to eat at the higher end of this range, while a smaller female who doesn't do much weight lifting may want to eat at the lower end.
Protein is important on a keto diet because it helps to slow down digestion, keeping you feeling fuller for longer. It also burns more calories during the digestion process, known as the thermic effect of food. Additionally, protein helps to prevent blood sugar spikes from eating carbohydrates and can help to preserve muscle mass during a very low-carb diet.
While it is important to get enough protein on a keto diet, it is possible to eat too much. Eating more protein than your body needs can result in some of it being converted into glucose, which may increase your blood sugar and insulin levels and block ketosis. Therefore, it is recommended to stick to the target range of 1.2-2.0 grams of protein per kilogram of body weight, or 0.6-1 gram of protein per pound of lean body mass.
