I get this question a lot, How much Protein should I eat on the Keto Diet? Most people think that most of your intake should be from Protein, but that’s not true. This article will tell you exactly how much protein to eat when you’re on the Ketogenic diet.
After fats, proteins make up the second largest percentage of the Ketogenic diet. To achieve great outcomes with the Keto diet, proteins are supposed to be consumed in moderate amounts; typically 20-25% of your daily intake.
However, there is too much temptation to eat a lot of proteins. A lot of protein intake thwarts the ketosis process and easily diverts your goals for a Keto diet. You should, therefore, only eat enough proteins, not more than you need.
Why Too Much Protein Is Bad For Ketosis
Ketosis relies on the metabolism of fats to produce ketones, which are utilized for body fuel. Since low amounts of carbohydrates are needed, proteins are broken down to produce energy instead. The consumption of excess proteins leads to gluconeogenesis, which is the conversion of the amino acids into glucose for energy.
Gluconeogenesis skyrockets the insulin levels and reduces the amounts of ketones. This process kicks you out of ketosis and no matter how low the amount of the carb you eat, you will not attain ketosis. That means that you would have failed your Keto diet goals.
How To Calculate Your Protein Needs
People tend to make up for the extremely low carbs by eating more proteins. However, if
you exceed your required daily protein intake, ketosis will fail. It is, therefore, paramount that you keenly watch your protein consumption.
Protein requirements can be calculated based on height, weight, physical activity, age, gender among other factors. Generally, if you are physically active, you would need more proteins than someone who leads a sedentary lifestyle.
For people with high body fat, a near accurate estimate can be calculated by finding out the number of proteins from lean body mass. Lean mass is the total body weight minus the body fat. Men should typically have about 10-15% of body fat and woman 18-25%.
There are a few methods that you can use to calculate an estimated percentage of your body fat. Using different methods will differ in accuracy. So, if you want more accurate results, you should consult a specialist. Preferably, you should use body fat testing machines or scales.
A recommended amount of proteins for a Ketogenic diet is 0.68 to 1.0 grams per 1 pound of lean body mass (LBM).
If your total body weight is 100 pounds with a 20% body fat, your LBM will be determined as:
100 – (100 x 0.2) = 80 pounds.
Your protein intake will then be calculated as:
a) 0.68 x 80 = 54.4g
b) 1 x 80 = 80g
This means that your daily protein intake should range between 54.4g to 80g.
If you don’t like all the math jargon, you can use online Keto calculators to make the work easier for you.
There are other factors such as age and gender that can be used to estimate your daily Keto protein requirements, but what matters is to know your total body mass and percentage of body fat. These are all you need to calculate the protein requirement for any gender, age or persons of different physical activities.
Keep in mind that the excess consumption of protein for the Keto diet could destroy everything. Watch your protein intake very keenly.