Protein is one of the main macronutrients. It is necessary whatever diet you keep. Protein consists of amino acids, which are necessary for the proper functioning of the body. Proteins nourish, accelerate metabolism and, of course, build muscle tissue. The answer to the issue of “how much protein on keto diet” varies and depends mainly on the height and weight of the person and his metabolism.
Many people who have sat on the diet, lose weight, eating a lot of protein. They can not even think of how much protein they should eat. Others complain that they can not lose weight, although they do not eat more than 20 grams of carbohydrates per day and this is because of too much protein. So how much protein on keto diet is required?
Proteins are different
Before studying the question of how much protein on keto diet to eat, we should be sure to understand the difference between the proteins. Because no matter whether the keto diet is strict, and therefore with very small amount of carbohydrates, or is it a lighter version of the diet, one thing is for sure: the origin of protein is much more important in the keto diet, than its amount. Therefore, people who use a keto diet for weight loss should give up milk protein in favor of animal protein such as meat, fish, eggs and poultry.
If a person adheres to the principle of the keto diet, he can eat much protein, provided that it is animal protein. The main principle is to eat high-energy and nutritious foods to completely satisfy your hunger! A high-fat diet is a diet without hunger because the right food quenches hunger and doesn’t make you fat.
On a keto diet, successful weight loss is largely determined by insulin control. And, therefore, products that have the lowest glycemic index are preferred. Pure protein has zero GI (glycemic index). Therefore, if the weight does not go away, it is more likely caused by a protein of milk origin, rather than animal protein. The exception is the butter, which contains a small amount of protein and can be eaten without restrictions.
How much protein on keto is too much?
In one of the articles we have mentioned that too much protein can knock a person out of ketosis because of the process called gluconeogenesis. But here we will look at this and learn what it is and how dangerous it is.
To understand what is gluconeogenesis, it is necessary to break the name and translate. Gluco -glucose, neo-new, genes-creation. Or together: “creating new glucose” and add: “from something that is not a carbohydrate”. That is, from proteins (amino acids) and fats (glycerin).
Why do our bodies do this
In order not to die. Gluconeogenesis in general does not interfere with ketosis. It is still possible. Without ketosis process, the blood sugar level would have dropped to zero, and this could mean death for the body.
It is important to understand the difference between glucose and carbohydrates. You can live without carbohydrates, but you can’t live without glucose. Your red blood cells need it, your muscles need it because they can’t work properly and regenerate without glycogen, especially when you exercise. Glucose is needed and other parts of your body. And gluconeogenesis ensures this.
How much protein on the keto diet triggers gluconeogenesis and how much glucose is produced
Gluconeogenesis is an ongoing process no matter what diet you keep. External factors (such as, for example, high protein intake) do not affect its intensity too much.
As most studies show, higher protein intake has little effect on the intensity of gluconeogenesis. This is due to the fact that this process is regulated primarily by hormones such as insulin and glucagon. So the level of glucose in the blood is never too low or too high, as it can be dangerous for life and our body with the help of these hormones will regulate it.
Of course, high protein intake is not completely neutral to the state of ketosis. A very large amount of this macronutrient can slightly lower the level of ketone bodies in the blood, but it will be difficult for them to completely “knock” out of ketosis.
What is really important for maintaining optimal ketosis is the amount of carbohydrates consumed. Here, a difference of 10 grams can already significantly affect the production of ketones. So you should rather watch the carbs amount than to think of how much protein on keto diet to eat.
Therefore, the fact that people on the diet think of how much protein on keto to eat and are afraid to consume a lot of protein is not very justified.
Better too much than not enough
- too much protein= a slight decreasing of the ketones level in the blood or a possible extension of the adaptation period
- too little = atrophy of the muscles, hair loss, neurological problems, stressful diet, reduction of satiety, reducing the effectiveness of workouts and other unpleasant consequences.