As you know, the Ketogenic Diet or Keto Diet is a low-carb diet in which people usually eat those foods which are high in fats and protein but lower in carbohydrates. So, eating high-protein foods is an essential part of the Keto Diet. However, many people don’t know how much protein they can take in Keto Diet? This is a very hot question nowadays among Keto Dieters. If you also have this question in mind, you are at the right places. We are going to discuss everything about the amount of protein which you should take in the Keto Diet.
Many people commit the biggest mistake of eating too little protein while on the Keto Diet because most of the beginners have confusion in mind related to gluconeogenesis. Gluconeogenesis is the process in which the body converts protein into carbohydrates (sugars). Most beginners assume that if they will take high protein foods, the protein will turn into glucose and will hinder the body’s ability to burn ketones for fuel. Due to this misconception, many Keto dieters never get the full benefits of the ketogenic diet. So, how much protein should you actually eat on a Keto Diet?
How much protein you should eat on a Ketogenic Diet?
The optimal quantity of protein that you should eat on a Keto Diet depends on the uniqueness of your body and your weight loss goals. According to the experts, anyone can calculate the minimum daily protein amount require for Keto Diet by multiplying the body weight by 0.6. For example, a person whose weight is 140-lb should eat:
Protein per day = 140 x 0.6 = 84 grams
On the other hand, if you want to calculate the maximum amount of protein that you should take while on the Keto Diet, you will simply multiply your weight by 1. So, for a person whose weight is 140-lb, the maximum protein intake will be 140. If we summarize both the results, a person with 140-lb body weight can eat protein in the range of 84-140 grams per day.
You can also use an automated keto macro calculator to calculate the exact amount of protein for you. This calculator is available on the internet and in the market as well.
Why is protein important for Ketosis?
Protein is one of the most essential biomolecules for the normal functioning of your body. It is built from amino acids. The amino acids come from the food you eat. The body requires protein for the completion of several vital functions such as:
- Regulation and functioning of the tissues and organs
- Maintaining a healthy body weight
- Lowering Blood Pressure
- Optimal hormonal and enzyme function
- Essential for healthy muscle, skin, bone, blood, and cartilage
- Building muscle
- Restricting cholesterol
But why it is important for Ketosis? As you know the main purpose of a Ketogenic diet is to restrict carbohydrates. In this situation, the body uses fats as a fuel for energy and burn fats to perform its normal tasks. After burning, the fats are converted into free fatty acids which are further converted into ketones by the Liver. So, the concentration of Ketones becomes high in the body and this condition is known as Ketosis. It means the body will use ketones to get energy for performing normal tasks. However, there are some cells and tissues which cannot use these ketones to get energy, then what will happen? Certainly, these cells will die if they don’t get a little number of carbohydrates. This little amount of carbohydrates will be provided by the protein you are eating in the Keto Diet after its conversion into carbohydrates through the process of Gluconeogenesis. Hence, Protein is almost essential if you want to sustain Ketosis.
So, if we summarize the functions of protein you eat in the Keto Diet, it will be in this way:
- Preventing Hypoglycemia
- Fueling the tissues and cells which cannot use ketones
- Replenishing glycogen stores
What is an ideal Keto Diet by considering the optimal amount of protein?
Everyone knows that the bulk of calories in the Keto Diet should come from fats which will be burned by the body to generate ketones. The consumption of carbohydrates should be always low. So, the experts have formulated a traditional Ketogenic Diet by keeping all factors in mind, in which the percentage of macronutrient will be as follows:
- 75-80% of Fats
- 20% of Proteins
- 5% of Carbohydrates
It is the most common breakdown of macronutrients to achieve the metabolic state of Ketosis. However, many people, particularly the people who exercise frequently, should consume more amount of protein to maintain their body lean mass. So, according to this macronutrient breakdown, if you are taking 100 grams of foods in the Keto Diet, you will take 75 grams of fats, 20 grams of protein, and 5 grams of carbohydrates.
For your ease, we are going to discuss some best and worst sources of Keto Protein. You should always get your daily protein amount from the best sources.
- Best Sources of Keto Protein
It is important to understand that not all protein sources are healthy for you. Some protein sources are very good for the overall health and wellbeing of your body. The best source of Keto Protein include:
- Beef (Always prefer to eat grass-fed beef) and porterhouse
- Poultry including chicken breast, turkey, duck, and quail
- Fish (trout, tuna, catfish, cod, and salmon)
- Organ Meats (Kidney, tongue, heart, and liver)
- Eggs, any way you want (we recommend cooked)
- Lamb Meat
- Goat Meat
- Bone broth
- Beef Protein
- Worst Sources of Keto Protein
Worst Sources of Keto Protein include all those protein sources which are not natural and not healthy. The processed meats are considered the worst source of Keto Protein, so you should always avoid them. Some other worst source of Keto Protein include:
- Pepperoni
- Corned Beef
- Pastrami
- Salami
- Bologna Sausage
- Hot Dogs
- Jerky
- Ham
- Pancetta
- Vienna sausage
Final Words
We have discussed almost everything you should know about the amount of Protein you should take in your keto diet. Still, if you have any confusion, you can consult with your doctor or Keto expert.
Thank You very much for your precious time!
