The amount of protein on keto diet, as well as other keto macros, differs at the beginning of the diet and its phase of active weight loss. At the beginning of the diet we need to adapt, that is why the limits of the keto macros consumption are not so hard. But then the amount of the carbs and protein on keto diet should be strictly cut.
One more reason is that gluconeogenesis occurs intensively only at the beginning of adaptation, when the body can not use fat as a new source of energy yet. Therefore, it tries to get glucose in all possible ways. But with every day gluconeogenesis decreases, our body begins to use ketones and triglycerides more effectively, becoming less dependent on glucose. And being already well adapted, even in a situation where the amount of protein on keto diet exceeds the amount of fat, we will stay in ketosis.
Higher protein intake is convenient because it allows you to eat regular food – a lot of meat, eggs, fish. You do not need to drink coconut oil or MCT several times a day in the form of, for example, bulletproof coffee to consume enough fat.
Switching to a restrictive ketogenic diet to complete fat burning, where 80% of the energy and more comes from fats, there other rules work. Blood sugar level should not exceed 4.5 mmol all day whatever are circumstances.
As a rule, the only fuel is fat. The need for protein on keto diet is sharply reduced, because they are replaced by amino acids of ketogenic origin (lipoproteins), which have a structure similar to ketone bodies. This allows them to circulate freely in the blood, which ensures proper muscle building. Therefore, when losing weight on keto diet, the protein consumed is cut, but muscle mass is not reduced.
Determining your daily protein requirement, you should take into account:
The more fat in the body there is, the more effectively your body uses the fatty acids contained in the subcutaneous fat, and thus saves amino acids (protein).
Therefore it is better to calculate the amount of protein on keto diet without regard to fat mass. For example, all you weigh 100 kg, with 25 kg of fat. Thus, if you plan to eat 2 g of protein / kg, it will not be 200 g (100 kg body weight*2 g protein), 150 g (75 kg * 2 g)
Your goal and the sport you do
If you have switched to a high-fat diet to improve health, for example, for the treatment of epilepsy, then there may be a small amount of protein on keto diet and near to zero amount of carbohydrates. Because here the level of ketone bodies in the blood is important.
For a person who do it for healthy lifestyle or to lose weight, that means to adapt to ketosis as soon as possible first of all, the amount of protein on keto diet can be 1 gram / kg of dry body weight and the standard 20 grams of carbohydrates.
In sport there is no accurate scheme. For example, you can eat carbohydrates before exercise when it helps your physical activity at the same time eating foods with medium or high protein content. However, in bodybuilding, you can significantly increase the amount of protein on keto diet by reducing the amount of fat.
Calculating the nutrients on keto diet
Calculating the amount of protein on keto diet:
- ordinary people 1 gram of protein per kg of dry body weight
- Sportsmen 1.5- (no upper limit) grams of protein per kg of dry body weight
For weight loss, on the keto diet, you can select a formula for calculating all the nutrients:
- 80-85% fat
- up to 15% protein
- up to 5% carbohydrates (up to 15-30 g per day)
As for fats, it should be remembered that they, unlike carbohydrates and proteins give 9 calories per gram. The percentage calculation refers to the calculation in calories. To make it clear, let’s see an example.
Supposely the same person with 100 kg weight wants to lose weight and has to consume 2000 calories a day.
So he will get:
- 100 calories from carbohydrates (5%)
- 300 calories from protein (15%)
- 1600 calories from protein (80%)
To calculate the grams, you need to divide the calorie content of nutrients by 4 and 9 respectively:
- Carbohydrates give 4 calories per gram, so 100/4 = 25 grams
- Proteins give 4 calories per gram, so 300/4 = 75 grams
- Fats give 9 calories per gram, so 1600/9 = 177 grams
Now there are many online services for such calculations, so you do not have to puzzle.
What to eat?
With ketosis, you can really forget about protein supplements because their use doesn’t make much sense. When you take care of enough fats you basically eat foods rich in protein as well.
It is best to choose fatty pork and beef, sausage, eggs, fatty fish.
If we lose weight and eat a little, that is, for example, 1500 calories, it is worth eating poultry, cottage cheese, low-fat cheeses and lean beef.