How Much Protein Can I Eat On A Keto Diet?
I was definitely confused about that when I first started Keto. Some people warned about not eating enough protein. While others told me I was eating too much protein and it was ruining my Keto diet. So, what’s the optimal amount of protein to achieve the results you want from Keto? That’s what I’ll cover in this article. How much protein is optimal on Keto? Eating too little protein can mean you lose too much muscle when you lose weight. But eating too much could cause your body to turn that excess protein into glucose and thereby knock you out of ketosis. There’s not a general consensus on this issue… But below are some good guidelines to follow when determining how much total daily protein you need on Keto. Calculate Your Protein Needs On Keto Using This: Figure out your body fat percentage. Multiply your body fat percentage by your weight. This gives the amount of your fat. Your lean body mass = Your weight – Your fat amount (from above). The amount of protein you should eat = 0.8 * Your lean body mass (in lbs) If you use metric units and prefer Kg calculations, then multiply your lean body mass in Kg by 1.8. And if you’re having a hard time doing these calculations or estimating your body fat percentage, then we’ve created a Keto macros calculator to help you out. Enter the information it asks for and it’ll provide your total daily protein, calories, fat, and net carbs intake. But remember, these are just guidelines – things will vary for your specific needs, health conditions, and activity level. What does that much protein look like in terms of steaks and chicken breast? For most of us, when you do these calculations, we should eat around 90-120 g of protein per day. So this is 1.5 chicken breasts or two 6-8-oz steaks per day. Here are the pro Continue reading >>
How To Get Into Ketosis Faster On A Low Carb Diet
This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. Want to be a fat-burning machine without having to count calories? Here’s a few ideas on how to get into ketosis faster on a low carb diet. Do you want to look leaner for bikini season? Yoga pants starting to feel a little tighter? One way to burn fat fast is to go on a ketogenic diet. The physiological process of burning stored fat instead of sugar, can be achieved within a short amount of time after following a strict keto diet. It is possible to get there in a day. In fact, some people show you how to get into ketosis, this fat burning state, in 24 hours. Do you need to fast? Becoming keto adapted where the body burns fat rather than sugar isn’t as hard as you might think. And, you don’t have to starve yourself to get there quickly. The great news for those who want to know how to get into ketosis faster is, well … you don’t have to fast. Fasting has been used for thousands of years by virtually every religion and traditional society. There are some people who think that a complete fast (not just intermittent fasting) is a way to get into ketosis faster. But the great thing about following a ketogenic diet is that you can eat until your heart—er, stomach—is content. You just have to eat enough of the right foods. And, of course, eat very little of the wrong foods. Is getting into ketosis safe without a doctor? Before reviewing how to get into ketosis quickly, let’s take a look at a quick background: T Continue reading >>
The Top 10 Ketosis Mistakes And How To Prevent Them
What mistakes are you making when it comes to your health? I know I’ve been making plenty. That’s why I’m tracking my data in this recent ketosis experiment that I’m doing. What about you? Most people think that the ketogenic diet is just “low-carb” which leads them to make many mistakes that prevent them from not reaping all of the benefits of ketosis that they could. What benefits? How about an improved immune system, increased longevity, lower inflammation, effortless weight loss, decreased hunger, reduced risk for disease and more. Read on to know the top 10 ways that people make mistakes with ketosis and how you can prevent them. 1: Not tracking protein intake By far the biggest problem with a ketogenic diet is not tracking how much protein you are eating. The far majority of people are simply eating too much lean protein, which ends up kicking them out of ketosis. Protein can turn into carbs by a metabolic process called gluconeogenesis, meaning “making new carbs.” This then spikes insulin, and reduces ketone levels. Even though you are eating super low carb, this could make your body switch back and forth between energy systems, which will lead to high levels of fatigue or “low carb flu.” The easiest way to avoid this mistake is by tracking your ketone levels to see how you respond to different amounts and different types of meat. Everyone is different, so the only way you can tell is by tracking. I “listened to my body” before and it didn’t work. I wasn’t in ketosis when I thought I was. I also thought ketosis kind of sucked. It didn’t, I was just wrong. The only way you know is by tracking. If you consume more fat with protein, it will slow this effect. So think fattier cuts of meat, and less muscle meat. But wait, are you going to Continue reading >>
Ketones And Carbohydrates: Can They Co-exist?
For reasons I’m still struggling to understand, the idea of “nutritional ketosis” (NK, to be distinguished from starvation ketosis, SK or diabetic ketoacidosis, DKA) is often discussed and debated in much the same way as religion or politics. Perhaps this can be said of all nutrition, which is a shame. Nevertheless, in my continued defiance of such sensitive topics, I’d like to add another layer of complexity and nuance to this discussion. The “rule of thumb” for NK is that caloric intake is determined as follows (this excludes a subset of ketogenic diets known as calorie-restricted KD which, as the name suggests, is specifically restricted in calories): Carbohydrate (total, not “net”): less than 50 gm/day, but ideally closer to 30 gm/day Protein: up to 1 to 1.5 gm/kg, but ideally below about 120 gm/day Fat: to satiety Let me illustrate what this looks like for Joe (left), Jane (middle), and Jeff (right — an example of a calorie restricted KD), three hypothetical people in NK — but each with different caloric requirements. As a general rule, as caloric requirement increases the proportion of calories derived from carbohydrate and protein decreases (and the contribution of dietary fat increases), even while absolute intake of carbohydrate and protein increases. Anyone who has bought a blood ketone meter knows how tough it can be to get “into” ketosis by carbohydrate restriction (since everyone asks, I use the Abbott Precision Xtra meter which uses two different strips: one for glucose and one for beta-hydroxybutyrate, or BHB). Most practitioners consider the minimum threshold of NK to be a fasting serum level of BHB above 0.5 mM. I’m a bit more stringent in my practice and like to see fasting BHB levels above 1 mM. To give you a sense of one per Continue reading >>
How Many Carbs Will Kick You Out Of Ketosis?
You are asking what level of circulating and stored glucose is required to prevent you from primarily burning fat. Typically, one begins while primarily burning glucose and must virtually exhaust that before you begin adapting to burning fat. During that period the best answer is zero grams. After that, some tissues (such as red blood cells) can burn only glucose. Small amounts can be made from fats but usually one will cannibalize amino acids from muscle and converting them to glucose. About 30–40 grams of glucose is the minimum that one can achieve in a mixed diet and should suffice to preserve muscle. Protein will also kick one out of ketosis because as much as half may be converted to glucose on first pass through the liver. One would normally plan for 50–60 grams rather than the recommended 30–40 grams of protein to reduce muscle catabolism. Since the above totals 400 Calories, most Calories must come from fat and that is what actually drives ketosis. Fat kills appetite. The proportion of glucose and protein in a food would not matter if one is not hungry enough to eat. I keep using the term glucose because sucrose and HFCS contain 50% fructose which does not count. Fructose is metabolized into fat on first pass through the liver. Some long molecules are not digested and bacteria convert them to fats in the gut. Assume that those would be reported as fiber on a label. Finally, humans react to the circulating glucose/insulin level, not a written number. Very slowly digesting starches won’t break established ketosis. I find that beans and green vegetables do not count if served with enough olive oil. Continue reading >>
Will A Cheat Meal Knock Me Out Of Ketosis?
“Is a cheat day okay? The answer to your question is, if you are keto adapted. As I said before, that means that your cells essentially are running on ketones for fuel, as opposed to running on glucose, which is what the vast, vast, vast majority of Americans are running on, and therefore there’s all this disease here. The genesis of these metabolic diseases has to do with consumption of simple carbohydrates. So if you are keto adapted, and you’ve done your requisite carbohydrate depletion for 8-12 weeks, I always call this the clamp. If you were to go and eat a very, very heavy, carbohydrate-laden meal, because of the fact that you have this “clamp” if you will, if you were to go and test your blood sugars, they’re not going to shoot up to the point where you believe they may have shot up. If an individual that were not keto adapted were to eat, for example, a Snickers bar, their blood sugars may shoot up to 200 transiently. This is what we see: the blood sugars go up transiently in a keto-adapted individual and then they’re clamped right down within an hour or two to that normal level. The answer to your question is no – if you are a keto adapted individual and you are running your cells on fat, is a cheat meal going to knock you out of ketosis? No, it’s not going to knock you out of ketosis. Now, if you are an individual that is on the threshold of being in ketosis and you’re knocking your carbohydrates down – let’s say you started at 75, now you’re at 50 – and you go and eat a carbohydrate-laden meal? Yes, you’re going to have a problem. That is definitely going to delay your transition into ketosis, because what you’re doing is, you’re telling your body, “Hey! Up-regulate the enzymes that allow me to metabolize the carbohydrates Continue reading >>
Will This Kick Me Out Of Ketosis?
A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on. How do humans enter ketosis in the first place? Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will be produced. Specifically, glycogen in the liver signals malonyl-coa to be formed by carboxylating acetyl-coa. Acetyl-coa is used in many processes and it’s the main substrate used to be turned into ketones. The wiki on regulation of ketogenesis which applies to this scenario says “When the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy. Acetyl-CoA is not being recycled through the citric acid cycle because the citric acid cycle intermediates (mainly oxaloacetate) have been depleted to feed the gluconeogenesis pathway, and the resulting accumulation of acetyl-CoA activates ketogenesis.” Basically, when there is more acetyl-CoA than oxaloacetate, the acetyl-CoA becomes acetoacetate, a ketone body. In plain English, carbs provide oxaloacetate, so if it doesn’t have carbs, it likely isn’t going to kick you out of ketosis. I’ll state the exceptions later. Why do humans enter ketosis so readily? Humans enter ketosis faster than any animal on the planet. It usually takes 24-36 hours before we enter ketosis.This is because we have huge brains and tiny bodies. Our brains need ~400 calories/day, which for most people that equates to 20% of our total energy demands. To put this in perspective, most anim Continue reading >>
The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
All You Need To Know About Protein On A Low-carb Ketogenic Diet
Proteins, which consist of amino acids, are essential nutrients for the human body. They are one of the building blocks of body tissue and can be used as a fuel source. Unlike carbs, which are not essential for our body, protein and fat are a vital part of our diet. Without these two macronutrients, we would simply not survive. There is a misconception that the ketogenic diet is a high-protein diet. This is a myth; the ketogenic diet is a diet high in fat, moderate in protein and low in carbs. Why moderate in protein? Too much protein can kick you out of ketosis, while too little protein may cause muscle loss and increased appetite. What is the ideal protein intake? Does quality matter? Is too much protein dangerous? Let's have a look at these frequently asked questions in more detail. Why is protein so important for weight loss? Studies show that protein is the most sating while carbs are the least sating macronutrients. In other words, if you eat enough protein, you will feel less hungry and eat fewer calories. That's why it's critical to eat adequate amount of protein if your aim is to lose fat. Protein has also been shown to increase energy expenditure. This means that by following a diet rich in protein, you will burn more calories. This metabolic advantage is not significant (around 100 kcal a day) but every little counts! Another way to burn more calories is to build muscle mass. Protein is the most important macronutrient for preserving and building muscle tissue, especially for physically active individuals. More muscles burn more calories and slightly increase your base metabolic rate. This means that you will burn slightly more calories even at rest. Although protein slightly increases insulin, there is no need to worry about negative effects on weight loss. Continue reading >>
Ketogenic Diet: How To Become A Fat Burning Machine
How the Ketogenic Diet can get you shedding fat and building muscle faster than you knew was possible. Disclaimer: Always follow the recommendations of your doctor before implementing any new dietary changes. [bctt tweet=”Quit blaming the butter for what the bread did.”] Many people judge the keto diet. It’s built around tons of fats and almost no carbs – and that doesn’t seem like a very healthy diet. I mean how do people lose weight by devouring bacon and eggs or adding oil and cream to everything? But surprisingly, the keto diet is one of the fastest way to get into the fat burning stages we all hope for. And even if you love bacon or other delicious fats, this can be a very tricky diet to follow. But if you can successfully commit, you can reap huge fat loss rewards. What is the ketogenic diet? The ketogenic diet is a highly controlled carb diet. There is no room for error and cheat meals come with big side effects. Now we know most diets are low carb, but the keto diet takes this to a different level. It is very low carb and very high fat. But it’s a super successful diet for dropping fat and slimming down. Here’s why. When you eat carbs, your body turns them into glucose. Insulin then turns the glucose into usable energy. That’s how you function. How you run, train, and survive your draining work days. Through those insulin spikes. [If you want a carb refresher, check out this post here]. The problem is, those insulin spikes give you big problems with your energy levels, your fat burning, and your hormones. And when you eat too many carbs, all of that glucose can’t be used for energy. The extra glucose gets stored in the fat cells. Tired, cranky, hormonal and fat. Not a good system to live by. Yet that’s the diet most of us follow daily. The ke Continue reading >>
9 Reasons Why You Aren’t In A State Of Ketosis
If you’re having trouble getting into ketosis, it is useful to understand the factors that actually impact blood ketone levels. When I first started on the ketogenic diet, I made sure to educate myself fully on how I can efficiently get into a fat-adapted state (ketosis). Just like everything else, there’s going to be some hurdles you’ll face when adopting a keto lifestyle. Watch out for these 8 ketogenic pitfalls you could be potentially be falling for. 1. Carbohydrates Pretty much all steps involved in producing ketones are inhibited by insulin, this means that ketone levels are extremely sensitive to carb intake. There isn’t an exact amount of carbohydrates that works for everyone to get into ketosis. But, there is a general guideline that works for most people. It has been estimated that around 50 grams per day or lower of carbohydrates will elevate your blood ketone levels. You should be eating less than 30 grams in order to get into ketosis. From personal experience, I found that if i’m more active on any given day, I can get away with eating more carbohydrates and still have decent blood ketone levels. I actually have been able to get away with upwards of 100 grams of carbs and still be in ketosis. I believe this is because when you are active, you are burning extra glycogen storages that come from carbohydrates. 2. Protein. Just like carbohydrates, increasing your intake of protein to fat in your diet will limit your ketone production. The reason behind this is because over half of amino acids in proteins are converted into glucose in the body, thus, producing an anti-keto effect. This is not as big of a deal for athletes / people who are very active because the body is utilizing the protein and amino acids to the point where it is not hindering your k Continue reading >>
Cheating And You
Cheating, or eating hidden carbs, whatever you want to call it. Let’s have a brief talk. What is cheating? Cheating is, in the most simple terms, eating a lot more carbs than you would normally. There’s no hard and fast figure, suffice to say that if you had somewhere in the realm of 50g – 100g you would likely break your ketosis, but it wouldn’t be the end of the world. It also stands to reason that you would possibly not have to go through unpleasant keto-flu again. How does it happen? Cheating can happen for a number of reasons, but there seem to be two main causes. Emotions Alcohol Comfort eating is something everyone I know does, and I’ll admit to eating an entire pint of Ben & Jerry’s on my own, no problems at all, when feeling down. Though those days are also long gone. You could be stressed, sad, angry, or any number of other things, and may choose to seek comfort in sugary foods. After all, they raise your mood, though it’s only short term. You’ll probably feel down that you’ve stalled your progress or simply eaten foods that aren’t great for your body. You might even drink alcohol for a range of the same reasons, or, as is very often the case, it may be a social event. A birthday, after work drinks, oh how I could go on… One thing’s for sure, too much can and will impair judgement. The last time I cheated was definitely after a few refreshments and I said “Hey, you know what, chocolate is a GREAT IDEA!” But it wasn’t really. You’ll Feel Like a Failure – But that’s OK! The worst part is knowing that you’ve failed, but you must remember that it’s ok to fail, if you don’t, then you’re probably not doing a lot of trying or learning. I recently read some great advice on failing. It stressed one point, and one point only, Continue reading >>
How Many Grams Of Carbs Keep The Average Person Out Of Ketosis?
I realize that this is highly variable, but what number of grams have you guys found to be the threshold? I suppose if you are right at the threshold, you'll be passing in and out of it, so maybe we'd want a 10g buffer or something? Personally, I'd like to stay outside of it, but only just, and am wondering what the general rule of thumb is these days. I do strength-increasing workouts and walk around a lot, but I avoid what most consider to be "exercise." 1 Worst Carb After Age 50 If you're over 50 and you eat this carb, you will never lose belly fat. HealthPlus50 I was at 3 servings of fruit a day for a while (roughly 75g of carbs) but feel like I might be able to go a little lower. I think the 3 cups (pre-cooked) of steamed spinach would add a largely negligible amount. The 50g of natto per day has something like 5-7g. No other beans or legumes to speak of. Continue reading >>
How Long Does It Take To Get Into Ketosis?
Switching to a Ketogenic diet can be exciting, and you may be wondering how long it will be before you can expect to see results or ask “how long does it take to get into Ketosis?” This is perfectly normal, and almost everyone wonders the same thing when they switch to a low carb, high fat diet. The truth is, there is no one size fits all answer; it really does depend on who you are, what you eat, and how long it takes for your body to adjust. The good news is, for most people, this change takes place within a few days or weeks. Keep reading to find out how you can improve your body’s efficiency, and learn how to stay in Ketosis for the long-term. After all, it’s easier to stay in Ketosis once you’re there. How Do I Get into Ketosis? To answer your question of “how long does it take to get into Ketosis,” you must first ask “what is Ketosis” and “how do I get into Ketosis?” Let’s get started: Ketosis is a metabolic process and describes when the body uses fat for fuel. This occurs when there is a lack of glucose. As we generally eat a high carb, high sugar diet in the Western world, most people never enter Ketosis. Just because you lose weight does not mean you are in Ketosis, either, it just means you are eating a calorie deficient. When you switch to a low-carb diet and restrict your glucose, you might experience the Keto flu; these symptoms are your body learning to use fat as fuel, and signaling there is a change. For most people, this is a welcome change, but for other people, the transition takes a few weeks. It can even take a few people months to get into Ketosis, but this is usually because they are not following a strict Ketogenic diet. To get into Ketosis, you must: Eat less than 20g of carbs per day Restrict your intake of protein and Continue reading >>
How Much Protein Can You Eat In Ketosis?
Having been a low-carb enthusiast and team Diet Doctor member for years, you would have thought I’d nailed ketosis ages ago. I haven’t. In the last post, Why You’re Not in Ketosis, I revealed why, and how I fixed it (by reducing my carb and protein intake to 20 and 60 grams per day respectively). But, I had a problem. Though it felt awesome to be back in ketosis, it sucked to eat so little protein – 60 grams a day isn’t much for a meat lover like me. Could I eat more protein AND remain in optimal ketosis? I was going to find out. The protein experiment I designed the following experiment: First, I would increase my protein intake from 60 grams a day to the level where I would no longer be in optimal ketosis. Then, I would reduce my protein intake until I was back in optimal ketosis, using what I ate on the last day to define my daily-protein limit. Finally, I’d eat to this daily-protein limit every day for a week to test its accuracy, adjusting my protein intake if necessary. To increase the trustworthiness of the experiment, I added five rules: 1. Keep eating 10-20 grams of carbs a day 2. Keep eating during a four-hour window (5-9pm) 3. Adjust my protein intake gradually 4. Make no other major changes to my life 5. Measure my blood-ketone levels every morning before eating “Nice plan”, I thought. But there was one thing I hadn’t taken into account… Preparation To start off the experiment, I measured my blood-ketone levels: 2.0 mmol/L. Not exactly shocking news – I had been eating 45-60 grams of protein and 10-20 grams of carbs a day for weeks, being in optimal ketosis almost every morning. But all that could end soon – it was protein time. Day 1: Taco-cheese shells On the first day of the experiment, I ate similarly to how I’d eaten lately – Continue reading >>