• Kathryn Wilson

On a Keto Diet, How Much Protein Do I Consume

Updated: Apr 25

Protein is one of the most important foods, and a lack of it may have a detrimental effect on your health and body structure. On the ketogenic diet, protein should be eaten in moderation, but one of the most important questions we get is, "How much protein should I eat?"

So, let's talk about how much protein you can be consuming on keto and whether you're getting enough.

Protein Consumption

A minimum of 0.36 grams of protein per pound (0.8 grams per kg) of body weight is recommended by most official health and dietary organizations. For the average sedentary woman, this DRI (Dietary Reference Intake) is around 46 grams per day, and for the average sedentary man, it's around 56 grams per day. Bear in mind even if you're sedentary, this is the absolute minimum amount of protein the body requires to carry out everyday functions.

If you're a moderate weight and don't swim or lift weights, it's a smart idea to shoot for the 0.36-0.6 grams per pound recommendation (0.8-1.3 gram per kg). The average male consumes 56-91 grams per day, while the average female consumes 46-75 grams per day.

While this may be enough to avoid a deficiency, the precise amount of protein you need is dictated by a variety of factors, including your age, level of exercise, physical fitness, physique aspirations, and muscle mass.

In order to retain muscle density, avoid muscle loss (atrophy), and stimulate muscle development, athletes may need more protein.

What really is protein?

Protein is a vital component of life and one of the body's primary building blocks. Protein is used to create tendons, lungs, muscles, skin, metabolites, neurotransmitters, hormones, and many other things in the body.

To say protein is important is an understatement. Protein chains are made up of amino acids, which are small molecules that bind together to form complex shapes. Any of these amino acids are needed for life, and you must obtain them from your diet.

Quality of Protein

It's not only about the amount of protein; it's also about the consistency. Animal protein contains all of the necessary amino acids in the correct proportions for the body to use. You're probably having enough good-quality nutrition if you eat animal products like fish, beef, poultry, or dairy. It's also a smart idea to seek out higher-quality protein and check for logos and certifications such as:

· Wild-caught (seafood)

· Grass-fed (beef)

· Pasture-raised

· Cage-free

· Organic

These marks and certifications aren't ideal, but they usually indicate a higher-quality protein. Some of these marks indicate that the animal was raised in its natural habitat and fed its natural diet. Grass-fed, for example, means the cow was fed wheat, which is the cow's natural diet, rather than genetically engineered and heavily refined corn and rice, which would cause the cows to get unhealthy and overweight.

Vegans and Vegetarians Should Get Protein

It's a bit more difficult to get all the calcium and necessary amino acids the body needs if you're a vegetarian or doesn't consume animal foods. Most plant-based proteins are incomplete protein sources, which means they don't contain all 9 necessary amino acids (amino acids that the body can't produce on its own).

Some individuals, such as pregnant women, the elderly, and those who have lost muscle mass and strength, will need more protein. You can consume more protein if your career is physically exhausting or if you swim, bike, stroll, or workout enough.

Protein intake in older adults can help to avoid osteoporosis and sarcopenia.

How Much Protein Do I Consume in Order to Gain Muscle?

Protein makes up the majority of your muscles, and in order to gain weight, the body must synthesize more muscle protein than it breaks down. Increasing your protein intake will help you gain muscle and stamina. Eating enough protein will also help you avoid muscle loss and body fat loss, which is common while dieting.

If you want to gain strength, 1 gram of protein per pound (2.2 grams per kg) of body weight is a standard prescription. Protein can be at least 0.7 grams per pound (1.6 grams per kilogram) of body weight, according to some scientists. It's unclear how much protein you can eat for muscle building and different reports have come to different conclusions. 0.7-1 gram of protein per pound of body weight (1.6-2.2 gram per kg) seems to be a fair approximation.

How Do You Increase Your Protein Intake?

Meats, eggs, fish, and dairy products are the best protein options because they contain all of the necessary amino acids the body requires. Plant protein is available in some foods, such as legumes and nuts.

Most people do not need to keep track of their protein consumption. Your protein level should be in the optimum range if you're balanced and striving to sustain it, and you're consuming high-quality protein products for the majority of your meals.

How Much Protein Do You Get on a Keto Diet?

Have you ever wondered how much protein you can eat on a keto diet? Have you measured how much you can consume and discovered that it is insufficient? Leave a comment below and share your best protein-intake tips with the rest of the world!

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