Protein And Keto: A Bad Combination?

The keto diet is a low-carb, high-fat, and moderate-protein diet. While it's important to keep protein intake moderate, some people worry about eating too much protein and kicking their body out of ketosis. This is because when the body has more protein than it needs, it can turn amino acids (protein's building blocks) into glucose. In this process, called gluconeogenesis, the body produces glucose using non-carb sources. This can be an issue because the body prefers to use carbohydrates as its source of energy, and will do anything it can to get enough glucose. However, this fear is largely a myth, as gluconeogenesis is essential for our overall health and allows us to remain in ketosis.

Excess protein can be converted to glucose, hindering ketosis

Protein is an essential macronutrient with various functions in the body, including building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. While it is crucial to consume adequate amounts of protein, particularly when following a low-carb diet like keto, excessive protein intake can have some drawbacks. One of the main concerns regarding protein and keto is the potential for gluconeogenesis, a process where the body converts non-carb sources, such as amino acids from protein, into glucose. This can interfere with ketosis, the metabolic state where the body burns fat for energy instead of glucose.

Gluconeogenesis and Ketosis

When following a keto diet, the body is deprived of glucose, its preferred source of energy, as carbohydrates are restricted. As a result, the body turns to stored fat for energy, producing ketones as an alternative fuel source. Ketosis is achieved when ketone levels in the blood increase, leading to potential weight loss. However, if excess protein is consumed, the body can utilise its amino acids to produce glucose through gluconeogenesis. This process is favoured by the body as glucose is a more easily accessible fuel source compared to breaking down fat into ketones. As a result, gluconeogenesis can hinder ketosis by keeping the body in a sugar-burning mode rather than allowing it to shift into fat-burning mode.

The recommended amount of protein intake on a keto diet depends on various factors, including weight, age, and activity level. As a general guideline, it is suggested to consume around 0.8-1.5 grams of protein per pound of body weight per day. However, it is important to find the right balance, as consuming too much protein can inhibit ketosis. For those aiming for weight loss, a higher protein intake of 2.4 to 3 grams per kilogram of body weight may be beneficial. This is particularly important for leaner individuals with resistance training experience. On the other hand, individuals with a higher body fat percentage and less exercise experience should aim for the lower end of this range.

Signs of Excess Protein Intake

How can you tell if your protein intake is too high and affecting your ketosis? One sign to look out for is ammonia breath. Ammonia is produced by the body when it digests and breaks down large amounts of protein. Additionally, excessive protein intake can lead to flu-like symptoms, similar to the 'keto flu' experienced during the initial transition to a keto diet. These symptoms include low energy, irritability, headaches, muscle cramps, and digestive issues.

Too much protein can cause keto flu symptoms

The keto diet is a low-carb, high-fat, and moderate-protein diet. While the focus is often on keeping carbs and fats within certain limits, it's important not to overlook protein intake. Eating too much protein can have negative effects on the body, including causing keto flu symptoms.

When following a keto diet, the body enters a metabolic state called ketosis, where it burns ketones (fat) for energy instead of glucose. However, consuming too much protein can interfere with this process. The body can convert excess protein into glucose through a process called gluconeogenesis, which can inhibit ketosis. This is because the body opts to use glucose for fuel whenever possible, as it is more easily accessible than breaking down fat into ketones. As a result, you get stuck in sugar-burning mode and can't shift into ketosis.

Excess protein intake can also put a strain on the kidneys, especially for those with pre-existing kidney issues. Additionally, it can lead to increased insulin levels, which can impair ketone production and prevent the body from entering ketosis. This is especially true for people with type 2 diabetes who are struggling to control their blood sugar levels.

How do you know if you're eating too much protein on a keto diet? One sign is if your breath starts to smell like ammonia. This is because ammonia is produced when the body digests and breaks down large amounts of protein. Another sign is experiencing flu-like symptoms, such as low energy, irritability, headache, muscle cramps, and digestive issues. These symptoms can occur when too much protein shifts your body out of ketosis, leaving it in a state of metabolic limbo.

To ensure you're getting the right amount of protein on a keto diet, it's recommended to use a keto macro calculator. This tool considers your individual goals, weight, height, and activity level to provide personalized macronutrient recommendations. By finding the right balance of protein, you can maintain a healthy metabolism and support ketosis.

High protein intake can put strain on kidneys

High Protein Intake and Kidney Health

While protein is essential for maintaining muscle mass and overall health, especially on a keto diet, excessive protein consumption can have adverse effects on kidney function. This is particularly relevant for individuals with pre-existing kidney issues.

Gluconeogenesis and Ketosis

The body can convert excess protein into glucose through a process called gluconeogenesis. This process is essential for overall health and occurs regardless of protein intake. However, it can interfere with ketosis, the metabolic state aimed for on a keto diet, where the body burns ketones (fat) for energy instead of glucose.

Protein Intake and Kidney Strain

Consuming too much protein can put a strain on the kidneys, especially for those with pre-existing kidney issues. The kidneys play a crucial role in gluconeogenesis, and excessive protein intake can increase their workload. This is of particular concern for individuals with kidney disease or impaired kidney function, as their kidneys may already be working harder to maintain homeostasis.

Individual Protein Requirements

The recommended amount of protein on a keto diet depends on weight, age, and activity level. As a general guideline, it is suggested to consume around 0.8-1.5 grams of protein per pound of body weight per day. However, it is important to find the right balance, as consuming too much protein can inhibit ketosis.

Keto-Friendly Protein Sources

When incorporating protein into a keto diet, it is essential to choose keto-friendly sources. Suitable options include meat, fish, seafood, eggs, dairy, and plant-based sources such as tofu, tempeh, nuts, and seeds. These sources can help individuals meet their macronutrient goals while maintaining ketosis.

In conclusion, while protein is essential for a keto diet, excessive intake can have negative consequences for kidney health and may interfere with ketosis. It is crucial to monitor protein consumption and choose appropriate sources to support overall health and fitness goals while following a keto diet regimen.

Protein is essential for muscle mass and overall health

Protein is one of the three essential macronutrients, and it is a critical building block for muscles, tendons, organs, skin, enzymes, hormones, neurotransmitters, and various molecules. While the keto diet focuses on restricting carbs and eating plenty of fat, protein intake also plays a crucial role in its success. Here are some reasons why protein is essential for muscle mass and overall health:

Building and Maintaining Muscle Mass

Protein is the building block of muscles. Eating adequate amounts of protein is crucial for maintaining and building muscle mass. Numerous studies show that consuming sufficient protein helps increase muscle mass and strength, especially when combined with resistance or weight training. Protein intake can also help prevent muscle loss during weight loss or periods of negative energy balance.

Bone Health

Contrary to a common myth, protein is beneficial for bone health. Long-term studies indicate that protein intake, including animal protein, reduces the risk of osteoporosis and fractures as people age. This is because protein increases hepatic release, which protects against osteoporosis.

Weight Loss and Metabolism

Protein can aid in weight loss by increasing feelings of fullness and reducing appetite and cravings. It boosts metabolism and increases fat burning, leading to a spontaneous reduction in calorie intake. A high-protein diet can also help maintain weight loss by reducing weight regain.

Overall Health

Protein has numerous other health benefits. It can help repair and recover from injuries, reduce the risk of certain diseases, and improve overall health during aging. It lowers blood pressure and reduces the risk of heart disease by lowering LDL cholesterol and triglyceride levels. Protein is also essential for healthy brain function and skin, bone, and muscle health.

Kidney Health

While high protein intake may harm individuals with pre-existing kidney disease, it does not affect those with healthy kidneys. Studies show that high-protein diets do not negatively impact kidney health or increase the risk of developing chronic kidney disease in healthy individuals.

The right amount of protein depends on weight, age, and activity level

The keto diet is a low-carb, high-fat, and moderate-protein diet. The general guidelines for following the keto diet include consuming an average of 70 to 80 percent of your daily calories from fat, 10 to 20 percent of your daily calories from protein, and 5 to 10 percent of your daily calories from carbohydrates.

For a person eating 2,000 calories per day, this would mean consuming 165 grams of fat, 75 grams of protein, and 40 grams of carbohydrates. However, the ideal protein consumption on a keto diet can vary from person to person and depends on several factors.

For example, those who are looking to maintain muscle mass while losing weight may require a higher protein intake. Research suggests that diets containing 18%-25% protein can result in greater muscle maintenance when compared to lower protein diets (at 10–12% protein). Additionally, older adults looking to remain active and healthy may also benefit from a higher protein intake, as age-related muscle loss can be mitigated by consuming more protein.

On the other hand, those who are very active and are looking to build muscle may require a higher protein intake as well. Resistance training and the keto diet have been found to be effective in combination when protein intake is at 2 g/kg of body weight.

It's important to note that consuming too much protein can potentially sabotage your weight loss efforts and keep your body out of ketosis. This is because the body can convert excess amino acids from protein into glucose through a process called gluconeogenesis. However, this process is essential for overall health and occurs regardless of your protein intake.

To determine the right amount of protein for your specific needs and goals while on the keto diet, it is recommended to calculate your protein intake based on your weight, activity level, and goals. You can also use a blood ketone meter to test your ketone levels and adjust your protein intake accordingly.

Frequently asked questions