High Protein Ketogenic Diet Explained

Published: Mar 30, 2020 · Modified: Oct 7, 2020 by Clean Keto Lifestyle · This post may contain affiliate links

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When researching the Ketogenic Diet you may have stumbled upon the High Protein Ketogenic Diet (HPKD). Once someone hears about this form of keto there are always lots of questions around what the difference is and how it compares to Standard Keto. We hear your questions and have answered them all for you with this article, The High Protein Ketogenic Diet Explained.

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What is the High Protein Ketogenic Diet?

A High Protein Ketogenic Diet (HPKD) is similar to the standard keto diet in terms of fat making up the majority of your daily macronutrient intake, but just like the name infers, this version on the keto diet requires eating a higher percentage of protein. Let’s compare the macronutrients ratios:

• Standard Ketogenic Diet (SKD): 75% fat, 15-20% protein, 5-10% carbs
• High Protein Ketogenic Diet (HPKD): 60-65% fat, 30% protein, 5-10% carb

As you can see, the daily amount of fat intake decreases, while protein increases (so instead of eating 60-80g of protein each day, you are eating around 120 grams). This form of diet works similar to the SKD when it comes to restricting carb intake as the daily percentage of carbs stay the same in both instances.

Eating a high-fat, low-carb diet such as this will stabilize your blood sugar levels and this stabilization will result in longer lasting energy and stabilize hunger hormones and cravings.

What can you eat and what can’t you eat on HPKD?

On a HPKD, you still eat the same types of foods that you would on a standard keto diet:

• Healthy Fats: Olive oil, coconut oil, MCT oil, avocados, butter, ghee, tallow, etc.
• Quality Protein: beef, poultry, pork, seafood, nuts, seeds
• Non-Starchy Veggies: leafy greens, cucumbers, broccoli, asparagus, onions, tomatoes, zucchini.

The key is just upping your protein intake to 120 grams each day (so about four palm size servings of protein).

Check Out This Recipe You Can Enjoy on Keto

Are there benefits to HPKD?

The only benefit to this diet versus the standard keto diet is the ease of implementation. Many people find it hard and also intimidating to eat so much fat (around 150 grams) in one day when they first start. This version of the diet allows people to ease into keto by eating more protein and less fat.

Are there drawbacks?

The biggest drawback to this diet is that excess protein in your body is converted to glucose and used as fuel. This glucose can hinder your ability to fully get into ketosis and stay there (which is the ultimate goal of the ketogenic diet in general). When you are in ketosis, your body is burning ketones as fuel (which are created by the liver from stored fat) rather than glucose.

Is it easier or harder than standard keto?

It all comes down to the specific person and their needs. I find that men prefer a HPKD because they are wired to eat more protein. They find it hard to reduce their intake when they first start this way of eating. Even though you may not always be in ketosis with a HPKD, you will reap the benefits of getting rid of all the sugar and processed carbs that so many Americans eat. These benefits include weight loss, increased energy, less cravings, and better sleep to name a few.

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Guidelines for Protein Intake on a Keto Diet – Diet Doctor

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Along with fat and carbohydrates, protein is one of the three macronutrients (“macros”) found in food, and it plays unique and important roles in the body.¹ Here’s a guide to everything you need to know about protein on a low-carb or keto lifestyle.

1. What is protein?
2. What does protein do in your body?
3. Guidelines for individualized protein intake
4. What foods should I eat to meet my protein target?
5. Different experts’ views on protein intake
6. Does protein adversely affect blood sugar?
7. The DD protein policy

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With our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.

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What is protein?

Protein is made up of several smaller units called amino acids. Although your body is capable of making just over half of the 20 amino acids it needs, there are nine that it can’t make. These are known as the essential amino acids, and they must be consumed in food on a daily basis.²

Animal protein is commonly referred to as “complete protein” because it contains all 9 essential amino acids, with an implication that plant proteins are therefore “incomplete. ” The reality is more nuanced. Animal protein sources do contain the essential amino acids in consistently high amounts. Plant proteins also contain each of the 9 essential amino acids but often have quite a bit less of one of the essential amino acids compared to animal protein.³

Keto-friendly animal protein sources include meat, poultry, seafood, eggs and cheese.

Keto-friendly plant protein sources include tofu and soy-based products, as well as most nuts and seeds, although some are higher in carbs than others.

What does protein do in your body?

Protein is a major component of every cell in your body. After you eat protein, it is broken down into individual amino acids, which are incorporated into your muscles and other tissues.

These are just a few of protein’s important functions:

• Muscle repair and growth. The protein in your muscles is normally broken down and rebuilt on a daily basis, and a fresh supply of amino acids is needed for muscle protein synthesis, the creation of new muscle. Consuming adequate dietary protein helps prevent muscle loss, and – when coupled with resistance training – promotes muscle growth.⁴
• Maintaining healthy skin, hair, nails, and bones as well as our internal organs. Although the protein turnover in these structures occurs more slowly than in muscle, new amino acids are required to replace those that become old and damaged over time.
• Creation of hormones and enzymes. Many important hormones – including insulin and growth hormone – are also proteins. Likewise, most enzymes in the human body are proteins. Your body depends on a continuous supply of amino acids to make these vital compounds.

In addition, both clinical experience and scientific studies suggest that getting enough protein can help make weight control easier. This might be because protein can reduce appetite and prevent overeating by triggering hormones that promote feelings of fullness and satisfaction. ⁵ Your body also burns more calories digesting protein compared to fat or carbs.⁶

Finally, there is growing evidence that increasing protein in the context of a low-carbohydrate diet lowers liver fat and blood glucose in the absence of any weight change.⁷ And protein can also limit the deposition of fat in the liver under obesigenic conditions such as overfeeding with fructose.⁸

Guidelines for individualized protein intake

Taking into account the different positions among keto and low-carb experts, we recommend a protein intake of 1.2 to 2.0 grams per kg of reference body weight for most people. Protein intake within this range has been shown to preserve muscle mass, improve body composition, and provide other health benefits in people who eat low-carb diets or higher-carb diets.⁹

If you’re near your ideal body weight or very muscular, use your actual weight (in kilograms) to calculate your protein needs. Otherwise, you can use your height – and the chart below – to estimate how much protein you should aim to eat on most days.

Minimum daily protein target

Height	Women	Men
Under 5’4″ ( < 163 cm)	90 grams	105 grams
5’4″ to 5’7″ (163 to 170 cm)	100 grams	110 grams
5’8″ to 5’10” (171 to 178 cm)	110 grams	120 grams
5’11” to 6’2″ (179 to 188 cm)	120 grams	130 grams
Over 6’2″ (188 cm +)	130 grams	140 grams

This chart represents about the middle of the range of 1.2 to 2.0 g/kg range. You can use the following guidance to customize your own protein intake.

If you want to lose fat mass while building or maintaining lean mass, you may want to maximize your nutrition/protein per calorie. We recommend aiming for the higher end of the range noted earlier in this section, between 1.6 g/kg and 2.0 g/kg. (The chart above represents around 1. 6 g/kg.)

In some cases, an even higher protein intake of more than 2.0 grams of protein per kg of body weight may be beneficial, at least temporarily.¹⁰ This would include people who are underweight or healing from illness, injury, or surgery.

On the other hand, individuals who follow keto diets for therapeutic purposes – for instance, for management of certain cancers – may want to aim for the lower end of the range, between 1.2 and 1.5 grams per kg of body weight per day.¹¹ Importantly, this must be done under strict medical supervision.

Muscle protein synthesis declines from the third decade, and the rate of decline increases from age 60 years.¹²
Therefore, some experts in protein research believe that older people need a minimum of 1.2 grams per kg daily to counteract muscle loss and other age-related changes.¹³

Aim for at least 20 grams of protein at each meal

Research has suggested that we need at least 15-25 grams of protein at each meal to adequately stimulate muscle protein synthesis. ¹⁴

Can you eat too much protein in one meal, thereby “wasting” excess protein instead of digesting and using it to make new proteins? The answer to this question has proven to be surprisingly controversial over the years, but we believe that a careful interpretation of the research shows that the answer is “no.” While the rate of muscle protein synthesis starts to decline at very high protein intakes, the rate of muscle protein breakdown decreases to a much greater extent, leading to a net positive effect on muscle tissue.¹⁵

Further, muscle is not the only tissue in the body that uses dietary amino acids to make proteins. The digestive system also makes proteins, which can be broken down and released into the bloodstream well after a meal, to be used by tissues like muscle to make protein.¹⁶

Therefore, you can see that studies demonstrating that muscle protein synthesis tops out after 30 grams of protein should not be interpreted to mean that we can’t absorb or use more than 30 grams at a meal. ¹⁷ The ability of larger amounts of protein to suppress muscle protein breakdown, as well as the ability of the digestive tract to use digested protein to make new protein, will have a net positive effect on muscle growth.

For a more detailed explanation of how muscle responds to different protein intakes, read our guide: Does intermittent fasting cause muscle loss?

Resistance training increases your protein requirements

People who engage in weight lifting, other forms of resistance training, and endurance-type exercise likely need more protein than people of the same height and weight who are sedentary.¹⁸

If you perform strength training, aim for a protein intake at or near the top of your range, especially if your goal is gaining muscle. A total protein intake of up to about 1.6 g/kg/day may help increase muscle mass.¹⁹

However, keep in mind that even with rigorous training, there is a limit to how quickly you can increase muscle mass, regardless of how much protein you consume.

What foods should I eat to meet my protein target?

Getting the right amount of protein needn’t be complicated or stressful. Most of the time, you’ll end up within your target range by simply eating an amount that is satisfying and paying attention to when you begin to feel full.

Here are the amounts of food you need to eat to get 20-25 grams of protein:

• 100 grams (3.5 ounces) of meat, poultry or fish (about the size of a deck of cards)
• 4 large eggs
• 240 grams (8 ounces) of plain Greek yogurt
• 210 grams (7 ounces) of cottage cheese
• 100 grams (3.5 ounces) of hard cheese (about the size of a fist)
• 100 grams (3.5 ounces) of almonds, peanuts, or pumpkin seeds (about the size of a fist)

Other nuts, seeds, and vegetables provide a small amount of protein, roughly 2-6 grams per average serving. You can see a more detailed list in our guide on the top 10 high-protein foods.

The image above shows 20 grams of protein in four different ways. Almonds, salmon, eggs and chicken thighs.

Below you’ll find examples of three different levels of daily protein intake using the same foods:

About 70 grams of protein

Breakfast

2 eggs
30 g (1 oz) cheese

Serving suggestion
1 cup mushrooms
1 cup spinach

Lunch

85 g (3 oz) salmon

Serving suggestion
2 cups mixed salad
½ avocado
2 tbsp olive oil

Dinner

100 g (3.5 oz) chicken

Serving suggestion
1 cup cauliflower
2 tbsp butter

About 100 grams of protein

Breakfast

3 eggs
30 g (1 oz) cheese

Serving suggestion
1 cup mushrooms
1 cup spinach

Lunch

130 g (4.5 oz) salmon

Serving suggestion
2 cups mixed salad
½ avocado
2 tbsp olive oil

Dinner

140 g (5 oz) chicken

Serving suggestion
1 cup cauliflower
2 tbsp butter

About 130 grams of protein

Breakfast

4 eggs
60 g (2 oz) cheese

Serving suggestion
1 cup mushrooms
1 cup spinach

Lunch

150 g (5 oz) salmon

Serving suggestion
2 cups mixed salad
½ avocado
2 tbsp olive oil

Dinner

180 g (6 oz) chicken

Serving suggestion
1 cup cauliflower
2 tbsp butter

Tips for further personalization

²⁰

• Adjust the protein portions up or down as needed, but don’t be concerned about hitting an exact target. Remember, your ideal protein range is pretty broad, and you should feel completely free to vary the amount you eat by 30 grams – or even more – from day to day. If you are lower in protein one day, try to add extra the following day.
• If you’re an intermittent faster, you may want to increase the protein portions at the two meals you eat. For instance, in the 70-gram example above, either eat larger portions of fish at lunch and chicken at dinner, or add hard-boiled eggs at lunch and have a piece of cheese after dinner.
• If you eat one meal per day (OMAD) it may be a challenge to eat adequate protein. Consider eating OMAD a few times per week, with higher protein intake on the other days. Or, if you prefer the consistency of OMAD every day, consider eating within a 2-hour time window. That allows you to eat your meal and still have time to snack on nuts, cheese, or meats to increase your protein.
• Eat nuts and seeds at meals or as snacks. Keep in mind that they provide about 2-6 grams of protein per quarter cup or 30 grams (1 ounce). But beware, they contain some carbs and lots of fat calories, which can add up quickly. Therefore, being cautious with nut intake is a good idea for most people, especially if you’re trying to lose weight.

Different experts’ views on protein intake

²¹

If you’re feeling overwhelmed or confused about how much protein you need on a keto or low-carb diet, you’re not alone.

Protein intake can be a controversial topic in the low-carb world, and it’s very common to find conflicting information about this online and in books, especially with the growing popularity of this lifestyle.

This is why we included our simple recommendations earlier in this guide, as a good guideline for most people. However, if you’re interested in the different views among experts working in the field of low carb, read on for a summary:

• Lower protein: Popular author and physician Dr. Ron Rosedale recommends 1.0 gram of protein per kilogram (2. 2 lbs) of lean mass on a keto diet to promote longevity. For a person who weighs 68 kg (150 lbs), this would be about 60-63 grams of protein per day, depending on body composition.
• Higher protein: At the other end of the spectrum, Dr. Ted Naiman advocates high protein intake for people who follow low carb or keto, especially those interested in weight loss. His recommendation is to consume 1 gram of protein per 1 lb of lean mass. For the same 68-kg (150-lbs) person above, this would be about 130-140 grams of protein daily – more than double the amount Dr. Rosedale advises.
• Moderate protein: Recommendations from most of the other experts fall somewhere in between these two. For instance, ketogenic researchers Drs. Steve Phinney and Jeff Volek recommend 1.5-1.75 grams of protein per kg of reference weight or “ideal” body weight for most individuals. For a 68-kg person, this is around 102-119 grams of protein per day.

Adding to the confusion, some doctors and scientists believe protein restriction is a key to longevity, and therefore we should aim for less protein than even the RDA suggests. The general concern is that protein promotes growth, and as we age we need to prevent abnormal growth, such as cancer cells or amyloid plaques in the brain.

While there is preliminary evidence in worms, rodents and other animals that protein restriction can promote longevity, data in humans are lacking.²²

Therefore, we feel it is premature to draw any conclusions about the potential risks of consuming too much protein on a low-carb diet, especially given the clear risks of eating too little protein (frailty, sarcopenia, etc.).

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Does protein adversely affect blood sugar?

One of the arguments made in favor of keeping protein on the lower end is that higher intakes may increase blood sugar and insulin levels. When talking about long-term changes in blood sugar control for people with type 2 diabetes, this concern appears to be unfounded. ²³

For instance, two studies showed that a diet with 30% of calories from protein improved glycemic control.²⁴ In fairness, it was compared to a higher-carb diet, but nonetheless, the higher protein intake did not blunt the benefit of lowering carbs.

Protein may slightly increase insulin concentrations acutely, but high-protein diets are not known to cause hyperinsulinemia (chronically high insulin levels).²⁵ In fact, the acute rise in insulin after a meal is probably one of the reasons why protein helps keep blood sugar low. High protein in the context of a carbohydrate reduced diet may even lower fasting insulin levels.²⁶

One of the biggest concerns with a high protein diet is that the amino acids in protein might get converted to glucose via gluconeogenesis. In fact, well-conducted physiological studies show that protein is not a meaningful contributor to blood glucose either in healthy people or people with type 2 diabetes. ²⁷ Even a meal with 50 grams of protein didn’t cause a significant increase in blood sugar.²⁸

However, in type 1 diabetes, it is important to note that protein has been found to increase late post-meal blood sugars when consumed along with dietary carbohydrate. In the absence of dietary carbohydrate, protein amounts up to 50 grams do not seem to raise post-meal blood glucose, while 75-100 grams of pure protein can raise blood glucose in a similar fashion to 20 grams of carbohydrate.²⁹

If you find your blood glucose increases after eating a moderate-protein low-carb meal, first make sure that it doesn’t contain any hidden carbs or sugars. If the meal is truly low carb, then you may want to temporarily decrease your protein intake to see if it makes a difference.

However, this should only be done for a short time, as getting adequate protein remains a long-term priority.

A final word on protein

When consuming meals that contain enough fat and non-starchy vegetables and are based on whole foods, most people will find it difficult to go overboard with protein. Our advice? Aim for a moderate amount (1.2-2.0g/kg/day), spread it out as best you can over 2-3 meals, and focus on healthy low-carb meals you enjoy!

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Protein on a keto diet: how much protein is needed

Along with fats and carbohydrates, protein is one of the three macronutrients (“macro”) that are found in food. It plays an important role in the functioning of the body. We’ve compiled a guide that contains everything you need to know: whether to eat protein on a keto or low-carb diet, what is the norm and how to calculate it.

1. What is protein?
2. What role does protein play in the body?
3. Individual protein recommendations
4. How much protein should be consumed each day?
5. Expert opinions on protein intake
6. Does protein negatively affect blood sugar levels?

What is protein?

Protein is a collection of particles called amino acids. The human body can make most of the 20 amino acids it needs, but there are nine that it cannot make. These are known as essential amino acids and must be obtained daily from food.

Animal foods contain all nine essential amino acids and are therefore considered a “complete” protein source. Plant foods are deficient in one or more of the essential amino acids, so they are a source of “incomplete” protein.

Following the keto diet, you can get protein from animal and poultry meat, seafood, eggs and cheese.

Plant-based protein sources on the keto diet are most nuts and grains, although some are higher in carbs than others.

What role does protein play in the body?

Protein is an essential component of every cell in the human body. It is broken down into individual amino acids, which are part of both muscle tissue and other tissues of the body.

Among the most important functions of protein:

• Muscle recovery and growth . Protein is broken down and rebuilt daily in the muscles. Therefore, a daily supply of amino acids is necessary for muscle protein synthesis and the creation of new muscle fibers. Eating enough dietary protein helps prevent muscle loss and, when combined with strength training, promotes muscle growth.
• Maintenance of healthy skin, hair, nails, bones, internal organs. Although protein turnover in these structures is slower than in muscle, new amino acids are needed to replace those that age and become damaged over time.
• Creation of hormones and enzymes . Many hormones essential for life, including insulin and growth hormones, are also proteins. Most of the enzymes in the human body are also proteins. The human body needs a constant supply of amino acids in order to synthesize these vital compounds.

In addition, eating enough protein helps control weight.

For example, eating protein foods has been found to reduce appetite and prevent overeating by producing hormones that make you feel full and satisfied. The body burns more calories when digesting protein than when digesting fats or carbohydrates.

Recommendations for individual protein intake on a non-keto diet

Protein intake is recommended at the rate of 1.2 – 1.7 g per 1 kg of body weight. Protein intake in this range has been found to help maintain and build muscle mass and has beneficial health effects in people who eat both low-carbohydrate and high-carbohydrate diets.

In some cases, a higher protein intake (up to 2 g of protein per 1 kg of body weight) may be beneficial, at least temporarily. This applies to people who are underweight or recovering from illness, injury or surgery. This category includes people who are actively involved in sports (read more about this below).

On the other hand, people on a keto diet for therapeutic purposes, such as treating certain types of cancer, may need to limit their protein intake to 1 g per day per kg of body weight or less. Any changes in the diet should be carried out under the strict supervision of doctors.

We’ve put together a list of recommendations to help you figure out how much protein to eat.

If you are overweight, use your desired body weight as a reference

If you are close to ideal weight or very muscular, use your actual weight (in kilograms) to calculate your individual protein requirement. However, if you are overweight, it is best to use your desired body weight in the calculation to prevent excessive protein intake based on your current body weight.

You can use our protein guides to find out your ideal weight, and to calculate your protein intake on a keto diet.

Try to consume at least 20 g of protein at each meal

At each meal, a person should receive approximately 20 – 30 g of protein in order to ensure that amino acids enter the muscles. Therefore, spread your protein intake evenly between two or three meals, rather than consuming most of it at one meal. This recommendation must be followed if you want to build up your muscle mass.

Can you eat too much protein in one meal? There is no definitive answer to this question, as not enough research has been done on this topic. Two studies that were conducted in 2009 showed that eating 20 or 30 grams of protein per meal maximizes muscle growth.

When consuming more protein, there was no immediate increase in muscle mass. It can be assumed that the amount of protein that you have consumed over 30 g per meal is “wasted.” But this is not what research has shown.

In addition to the direct synthesis of muscle tissue, there are other positive effects of protein intake. Therefore, these studies do not prove that protein eaten in excess of the recommended amount is “wasted.”

In addition, there are other questions, such as how does one or two meals affect protein utilization? How do low-carb diets change it? We don’t have answers for them. Therefore, we do not recommend limiting the amount of protein per meal to a maximum of thirty grams.

The elderly and children have an increased need for protein

Children are growing and the recommended dietary allowance (RDA) in protein for them is higher than for adults (0. 95 g/1 kg instead of 0.8 g/1 kg of body weight bodies). Later, when we become adults, our protein requirements in relation to our height and weight decrease and are not as high as in children. As we approach old age, the need for proteins increases again.

Health organizations in the US, Europe, and most of the world recommend that all adults over the age of 19years, daily use protein in an amount of at least 0.8 g per 1 kg of body weight.

However, some protein experts believe that people over 65 need a minimum of 1.2 g of protein per kg of body weight per day to counteract muscle loss and other age-related changes.

A study was conducted among older women, which found that a daily intake of more than 1.1 g of protein per 1 kg of weight reduces the risks of developing conditions that often accompany age-related changes, such as weakness, loss of strength and are characterized by instability, loss strength and other age-related changes.

Strength training increases protein requirements

People who do weightlifting and other types of strength training need more protein than people of the same height and weight who lead a less active lifestyle.

If you are doing strength training, then you need to consume protein in the upper or near upper limit of the recommended range, especially if your goal is to increase muscle mass. A total protein intake of up to 1.6 g/kg of body weight per day can help build muscle.

Keep in mind that even with regular workouts, there is a limit to how fast you can build muscle, and it doesn’t depend on how much protein you eat.

How much protein should I consume each day?

Getting enough protein doesn’t have to make your life difficult or stressful. In most cases, you will get the recommended amount of protein just by eating enough food, and it is important to pay attention to the feeling of satiety.

Here is how much food you need to eat to get 20-25 g of protein:

• 100 g of meat, poultry or fish (a piece about the size of a deck of cards)
• 4 large eggs
• 240 g of Greek yogurt
• 210 g cottage cheese
• 120 g hard cheese
• 120 g almonds, peanuts or pumpkin seeds (about one press)

Other nuts, grains and vegetables provide a small amount of protein, about 2-6 g per average serving.

The image above shows 20 g of protein in four different versions. These are almonds, salmon, eggs and chicken thighs.

Below you will find examples of how to get your daily protein intake in three different amounts using the same foods:

Approximately 70 grams of protein per day

Breakfast Lunch Dinner

• 2 eggs
• 30 g cheese
• 1 cup mushrooms, 1 cup spinach

90 140

• 85 g salmon
• 2 cups mixed salad
• ½ avocado, 2 tablespoons olive butter

• 85 g chicken
• 1 cup cauliflower
• 2 tablespoons butter

9 0062 About 100 grams of protein per day

Lunch	Dinner
2 eggs 30 g cheese 1 cup mushrooms, 1 cup spinach	130 g salmon 2 cups mixed salad ½ avocado 2 tablespoons olive oil 9 0143	140 g chicken 1 cup cauliflower 2 tablespoons butter

About 130 grams of protein per day 9006 6

Breakfast	Lunch	Dinner
3 eggs 30 g cheese 1 cup mushrooms 1 cup spinach	150 g salmon 2 cups mixed salad ½ avocado 2 tablespoons olive oil 90 002	180 g chicken 1 cup cauliflower 2 tablespoons butter

Other Tips for Personalizing Your Protein Intake

• Adjust your protein intake up or down as needed. Remember that your ideal protein range is quite wide, you can change the amount of protein eaten by 30 g or more from day to day. If you eat less protein today, add more of it to your diet the next day.
• If you’re doing intermittent fasting (16/8 – no food for 16 hours and 8 hours), you can increase your protein intake over two meals. For example, to adjust the example above for 70 g of protein per day, you could either eat more fish for lunch and chicken for dinner, or add boiled eggs for lunch and a slice of cheese for dinner.
• If you eat once a day (OMAD), you may have trouble getting adequate protein. Consider practicing OMAD a few times a week, with more protein on the other days. If you do practice OMAD daily, consider eating within a two-hour time window. This will allow you to eat your main meal and still have time to snack on nuts, cheese or meat to increase your protein intake.
• Eat nuts and seeds both with meals and as snacks. Keep in mind that a quarter cup or 30 grams of nuts contains 2 to 6 grams of protein. However, be careful, as they also contain carbohydrates that can accumulate quickly and are high in calories. Therefore, many people, especially those who want to lose weight, need to be careful when eating nuts.

Expert opinions on protein intake on a keto and low carb diet

If you’re feeling confused about how much protein you need to eat on a keto or low carb diet, you’re not alone.

How much protein is considered normal on keto, how much protein is needed on keto so as not to harm – all these topics are controversial in the world of low-carb diets. The Internet, scientific books and magazines are full of conflicting information on this subject, due to the growing popularity of this lifestyle in recent years.

That’s why we laid out our simple guidelines earlier in this guide, and we believe they will be helpful to most people. However, if you’re interested in what low-carb diet experts have to say about protein on a keto diet, you can check out some below.

There is no consensus among keto and low-carb experts on how much protein is considered sufficient on a keto diet:

• Less protein: Dr. Ron Rosedale recommends 1 g of protein per 0.99 kg of dry weight on a keto diet body, which contributes to longevity. For a person who weighs 68 kg, this amounts to approximately 60 – 63 grams of protein per day, depending on body type.
• More Protein: Dr. Ted Nyman advocates high protein intake for those on keto and low-carbohydrate diets. He especially recommends this scheme for those who are trying to lose weight on a low-carb keto diet. His recommendations are that you need to consume 1 g of protein per 0.45 kg of dry body weight. In this case, a person who weighs 68 kg needs about 130-140 g of protein per day, which is more than twice as much as Dr. Rosedale advises.
• Moderate protein: Most other experts’ recommendations fall somewhere in between the two. For example, keto researchers Dr. Steve Finney and Jeff Volek recommend eating 1.5 – 1.75 grams of protein per kilogram of desired weight. For a person weighing 68 kg, this is approximately 102 – 119 g of protein per day.

Other doctors and scientists claim that protein restriction is the key to longevity. They believe that we should strive to consume even less protein than the recommended dietary allowance (RDA). This opinion is based on the fact that protein promotes tissue growth. Therefore, as we age, we need to prevent abnormal cell growth, such as cancerous or amyloid plaques in the brain.

Although there is evidence that protein restriction in worms, rodents, and other animals may promote longevity, there is little evidence for humans, especially those on a low-carbohydrate diet.

It is therefore too early to draw any conclusions about the potential risk of high protein intake on a low carbohydrate diet, especially given the risks associated with insufficient protein intake.

Does protein negatively affect blood sugar levels?

One of the arguments for low protein intake is that high amounts of protein can cause blood sugar and insulin levels to rise.

Two studies have found that a diet based on getting 30% of calories from protein improves glycemic indices. In fairness, we note that the comparisons were made with data obtained while observing a high-carbohydrate diet. However, high protein intake did not reduce the benefit of reducing carbohydrate intake.

Another study showed that patients with type 2 diabetes consuming 50 g of protein food did not show a significant increase in serum glucose concentration.

In a recent presentation, Dr. Ben Beekman suggested that the body’s ability to regulate blood sugar and insulin levels after eating protein depends mainly on carbohydrate intake, but also on how healthy a person is metabolically.

In general, he has noticed that those on keto or low-carbohydrate diets do not suffer from high protein intake in the same way that people on high-carbohydrate diets do.

Although protein intake causes changes in glucose and insulin levels, this is unlikely to be a problem for most people.

Keto recipes offered by the KETO.RU website are more moderate than high in terms of protein content.

If you find your blood glucose rises after eating a low-carb, moderate-protein meal, first make sure it doesn’t contain hidden carbohydrates or sugars. If the food is indeed low-carb, then you can temporarily reduce the amount of protein in the diet to see if this is related.

This should be done within a short time, as getting enough protein is a priority.

A Final Word on Protein on the Keto Diet

Most people will find it difficult to overeat on protein if their diet consists of starch-free vegetables and whole foods with enough fat. What is our advice? Aim to eat a moderate amount of protein (1.2-1.7g/kg of your body weight per day), spread it evenly over 2-3 meals throughout the day, and eat the healthy, low-carb meals you enjoy!

This article was translated from DietDoctor, one of the largest information resources on keto and low-carb diets, Posted by Francesca Spritzler

Is Too Much Protein Bad for Ketosis?

Can too much protein interrupt ketosis?

Don’t be afraid of gluconeogenesis

3 reasons why gluconeogenesis is vital

Can excess protein increase glucose from GNG?

3 Reasons You Should Be Eating Enough Protein on Keto

1. Protein Helps You Lose Weight

2. Protein burns more calories than fat

3. Protein deficiency is dangerous to health

The keto diet is known for being very low in carbs and high in fat.

This approach helps you increase your ketone levels and enter nutritional ketosis, which is a metabolic state in which you primarily burn fat (ketones) rather than glucose for energy.

This is the key difference between the ketogenic diet and the Atkins diet or other low carb diets that simply reduce some carbs and don’t try to put you in ketosis.

But there is another nutrient that many people misunderstand about its role in the keto diet.

I’m talking about protein. It is a building block and a necessary component of any diet. Protein is important for:

• Brain health
• Skin, bone and muscle health
• Muscle building
• Recovery after training
• Loss of excess fat

These factors promote longevity, prevent injury and speed up metabolism.

Unfortunately, many people on a ketogenic diet are concerned that eating too much protein can kick them out of ketosis.

Many low-carbohydrate, high-fat dieters believe that excess protein can be converted into blood sugar (gluconeogenesis) and lower ketone levels. But, as you will learn in our article, this is just a myth.

Can too much protein interrupt ketosis?

Eating too much protein is one of the biggest problems for people just starting the keto diet.

After all, ketones are made from fat, so you should keep your carbs and protein to a minimum, right? Not necessary!

Carbs are the only macronutrient that can seriously interfere with ketosis, so it’s important to keep an eye on your hidden carbs and find your daily allowance.

On the other hand, protein intake will not affect ketone levels. You can eat foods that are high in fat and protein (preferably fatty cuts of grass-fed meat) and stay in ketosis.

This is why many people who transition from keto to paleo don’t have nutritional ketosis problems.

But what about gluconeogenesis (GNG)?

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an expert

GNG is a real and necessary process that is already happening in your body. He is not an enemy of ketosis: in fact, it is this process that makes ketosis possible in the first place.

To figure out how much protein you should be consuming on keto for the best results, use our macronutrient calculator to figure out how much protein to use and return to the article.

Surprised by protein results? That’s why it’s good to eat enough of it on a keto diet.

Don’t be afraid of gluconeogenesis

There is a widespread claim that excess protein is bad for ketosis because it causes gluconeogenesis.

This myth has since been debunked. However, there are many articles published on the Internet that talk about this false statement, so I would like to explain how GNG actually works in ketosis.

Gluconeogenesis (GNG) is the metabolic process that allows your liver and kidneys to produce glucose from non-carbohydrate sources.

The word gluconeogenesis consists of three parts:

• Gluco — comes from the Greek root “glukos” — literally means “sweet wine”.
• Neo – “new”
• Genesis – “creation”

So, the literal translation is that your body creates a new sweet wine for itself. This process is special because it is the creation of glucose from anything other than carbohydrates.

When you restrict carbohydrates, your body uses compounds such as lactate, amino acids (protein) and glycerol to create glucose.

This may seem like a problem, but the truth is that gluconeogenesis plays an incredibly important role – and no, it does not harm ketosis.

Some people say “you don’t need carbs to survive” which is only partly true.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask the Expert

Just to clarify, you don’t need to eat any high-carbohydrate foods to survive, but make no mistake – your body needs glucose and glycogen to stay healthy (even in ketosis), and this will be achieved through survival mechanisms such as gluconeogenesis.

3 reasons why gluconeogenesis is vital

On a keto diet, your body uses gluconeogenesis for 3 main purposes:

1. Prevention of hypoglycemia . Your glucose level can never drop to zero, even during ketosis. GNG keeps blood sugar at healthy levels so it doesn’t drop to dangerous levels (hypoglycemia).
2. Saturation of tissues that cannot use ketones . There are several cells in your body that ONLY need glucose to survive, including red blood cells, kidney medulla (the inside of the kidney), testicles, and parts of your brain. Ketones can cover up to 70% of your brain’s energy needs, while glucose from GNG covers the rest. Other organs cannot metabolize ketones at all, so gluconeogenesis provides them with enough glucose to keep them healthy.
3. Glycogen replenishment . In fact, you can replenish muscle glycogen with the help of GNG, which happens during ketosis – at least if you are not a professional athlete or compete. Glycogen is critical for muscle recovery after exercise.

Are you in stable ketosis?

Yes) Unfortunately no(

These factors are incredibly important. If gluconeogenesis does not produce enough glucose to meet the body’s needs, your body will never be able to switch to using ketones for energy because some cells (such as red blood cells) ) will die and your blood sugar levels will drop too much.0003

This means that ketosis is possible due to gluconeogenesis.

Can too much protein increase glucose from GNG?

Gluconeogenesis is an extremely stable process. It is difficult to increase it even with the help of additional protein.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask the Expert

Gluconeogenesis (getting glucose from non-carbohydrates) does NOT work at the same rate as carbohydrate metabolism (getting glucose from carbohydrates).

When you eat chocolate cake, your blood sugar spikes in response to this sugar.

When you eat extra protein, your blood glucose level does not increase. Studies have shown that GNG production is not increased even with supplemental amino acids (source).

3 Reasons You Should Eat Enough Protein on Keto

Find out below why eating enough protein is good for a ketogenic diet.

1. Protein Helps Lose Weight

Most people on a keto diet limit protein to 30-40 grams, limit carbs to 10-20 grams, and then consume excessive amounts of fat. This is a common mistake.

If your goal is to lose fat, increasing your protein intake is a great way to go. The reasons are as follows:

• Protein is more saturated than fat
• Protein is more nutritious
• When there is not enough protein, people tend to overeat

In addition, the most effective way to start losing weight on keto is to burn stored fat for energy, rather than adding new ones to your old stores. Because if you eat too much fat, the body will not have the opportunity to burn your fat stores. As such, you may be stuck on a so-called “keto plateau” that can be overcome by increasing your protein intake and decreasing your fat portions.

Learn more about the keto plateau and how to deal with it at our manual .

2. Protein burns more calories than fat

Your body needs to use more energy (calories) to burn protein than to burn fat.

For example, when you eat a 100-calorie serving of grass-fed beef, your body only saves 75% of the calories because it takes 25% of the calories to burn, which will be used as fuel. Conversely, when you consume fat, you save up to 98% as calories.

See also:
Finding the perfect protein portion

This means that the body stores almost all fat calories, while sufficient protein intake will reduce these stores.

See also:
Best Sources of Protein on a Vegetarian Keto Diet

Is Your Diet Enough Protein?

Yes) No(

3. Protein deficiency is dangerous for health

Not getting enough protein on a ketogenic diet has serious consequences, including:

• Impaired training : Without enough protein, you won’t be able to maintain muscle mass, let alone build muscle.
• Neural Atrophy: Your brain needs amino acids to function properly. Research shows that protein deficiency can lead to atrophy and loss of neurons.
• Weak immune system : Deficiency in the amino acid arginine can contribute to the dysfunction of your T-cells, which are responsible for immunity.