A ketogenic diet all the craze right now, an important part of the diet remains to be how much protein to eat on the ketogenic diet, and that is precisely what we’ll discuss.Anyone in the diet and fitness industry is surely already aware of the ketogenic diet, so let’s cover the basis of the food ingested in this diet.
A ketogenic Diet contains high-fat portions, adequate protein portions, and low carbohydrate portions. The main aim of the diet is to force the body to burn fat instead of carbohydrates for energy purposes, and thus leading to a healthier (andthinner) body.
Importance of Protein in Ketogenic Diet
Protein is one of the building blocks of the body, essential for building up muscles and tissues, which can be converted into energy in the future ifthe need arises. An excess of protein might render the keto diet useless by providing extra protein, and inadequacy of protein might be harmful to the body, thus adequate protein portion in the ketogenic diet is key for the diet to be successful.
How much protein to eat on a ketogenic diet?
First, we’ll make a list of the types of protein specific food that is recommended in a ketogenic diet.
- Meat: Lamb/Goat/Beef
- Fish and seafood
- Dairy ( such as milk )
These are the main protein specific food in a ketogenic diet, however how much protein to consume depends on your age, gender, level of physical activities that one performs and body mass composition, as well as the main aim of your ketogenic diet.
First, calculate your Lean Body Mass, which is your body weight – your body fat weight.
For Females, the height scale starts from 4ft 10 inches to 6ft, and the corresponding protein in ounces starts from 9 – 12 ( Protein 1.2 g/kg ), 11 – 15 ( Protein 1.5 g/kg ), and 15 – 20 ( Protein 2.0 g/kg ). The proportion also increases with increasing weight.
For Men, the height scale begins from 5ft 2 inches to 6ft 4 inches, and the corresponding protein in ounces are 11 – 14 ( Protein 1.2 g/kg ), 13 – 17 ( Protein 1.5 g/kg ), and 18 – 23 ( Protein 2.0 g/kg ).
Suppose if your purpose is to lose weight, you consume between 1.5 – 2.5 g per kilogram of the body lean mass.
In Simple terms, calculate your weight in kg, multiply it by 1.3 and 2.2 to get the minimum and maximum gram of protein you should intake on a daily routine.
Negative Effects that inadequate protein diets will result in:
- Muscle loss and pain
- Hair loss
- Frequent breakage of nails
- Lack of sleep
- Lack of energy
- Digestive Problems
- Lack of ability to focus
- Weak body and Immune system
Negative Effects Excess protein diets will result in:
- Decrease bone health
- Damage kidneys
- Rendering the Diet ineffective
Hence, it is important to note how much protein to take on a ketogenic diet, and follow the diet plan accurately.