How Much Protein Should I Eat On Keto?

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The 'eat This Not That' Guide To The Keto Diet

The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein, and keep your carb intake low—but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go keto with confidence. Fats Eat this: Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard—all essential for a healthy immune system, dense bones, and proper testosterone levels. Monounsat Continue reading >>

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Popular Questions

  1. Laddu

    controlling protein intake on a keto diet

    Hello Dr Rosedale,
    First of all, thank you for the content you are providing for us and for the free lectures we were able to watch on youtube that brought a lot of great nutrition information.
    I am following a ketogenic diet with great success for some time, but since I learned about you and IGF-1 and mTOR, I am also trying to keep an eye on a my protein intake. I have 73 kg, around 15% body fat, highly active (4-5 days at gym with ˜30 mins weight lifting and ˜45 mins of cardio), and based on your recommendation I would need around 70g protein per day.
    I weight my food on a scale and keep track of the macros I eat daily. I usually average 160g-170g fat, 100g protein and below 20g net carb (usually 18g). Sometimes more fat if I do not feel full with current intake.
    Unfortunately, every high fat product, eggs, meats, dairy, except butter and coconut/olive oil has a great deal of protein as well. I find it very difficult to go below 100g protein a day due to carb restriction and fat intake that will directly determine protein quantity as well.
    So, my question to you would be how to proper control protein on a keto diet? How to avoid excessive protein since almost all high fat products have high or moderate protein as well. Feeding on butter is not a great option. :)

    Thank you

  2. Laddu

    In addition, I am also on IF, with something like 16/8 or 15/9 intervals, depending on my work schedule. Glucose level fasted is usually at 3.9mmol/L.

  3. Ken

    Laddu I personally avoid excessive protein (40-55g a day) by limiting it. I am 67 years old and very active, medium build, 5' 10" in height, weight runs in the 150s, pound wise.
    My BG runs 50's to around 80 at times. My fat intake is 95 percent coconut oil, 2 percent olive oil, maybe 3 percent fat that is present in the protein, (salmon) .
    When I do eat carbs it is usually baby spinach or a little broccoli. I avoid non-fiber carbs. I may have 50g of fiber or less (just guessing), in any given month.
    My protein is 99% (salmon) the rest is chicken, very rarely eat beef any more.
    Ken/ Rosedale Team

    My Journey - Rosedale Diet and More of my journey

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