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All You Need to Know About Protein on a Low-Carb Ketogenic Diet

|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. According to Dr. Briffa in his book Escape the Diet Trap:

"... while protein increases insulin secretion, the rise in glucagon that comes at the same time mitigates the fat-forming effect of insulin."

How important is protein intake for weight loss?

How much protein is adequate?

The amount of dietary protein can be determined by your body weight and activity level. This means that people who are physically more active have higher protein requirements than those whose lifestyle is sedentary. A more accurate estimate, especially for people with high body fat, can be reached by calculating protein intake from lean mass, which is calculated as total body weight minus body fat.

There are other factors such as gender or age that may affect protein intake, but they are less relevant. Eating enough protein is important for preserving and building muscle mass while eating excessive amounts of protein will likely put you out of ketosis. This is down to excessive protein converting to glycogen which may prevent your body from entering ketosis. Although it's true that significant excess of protein may disrupt ketosis, you don't need to worry about a few extra grams of protein.

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Find your body fat percentage

As mentioned above it's better to use your lean mass weight when calculating your protein intake requirements instead of your total weight. As a guide, the average recommended percentage of body fat for women should be 18-25% and for men 10-15%.

There are two main types of body fat: essential and non-essential. Essential body fat is vital fat mass you cannot lose and it's 11-13% for women and 2-5% for men. If you are trying to lose fat, it's very likely your body fat will be higher than average. There are many ways of varying accuracy to estimate your body fat percentage. You can use skinfold calipers, visit a specialised centre with body fat testers, or use scales that show percentage of fat.

1) Calipers and Tape measure method
Depending on your approximate fitness level, you will need to use a formula best suited for your needs.

  • Athletes (very low body fat): Jackson / Pollock (4 sites)
  • Fitness level, up to 15 % Body fat: Parillo (9 sites)
  • Over 15% body fat: Durnin / Womersley (4 sites)

2) Body measurement method
Not the most accurate but can give you a rough idea - it uses your body measurements (waist, hips and neck). Here is a good on-line calculator you can use.

3) Using DEXA (Dual-energy X-ray absorptiometry) which is the most accurate way of measuring body fat.

4) Visual estimates using comparison illustrations, like the one below.

|All You Need to Know About Protein on a Low-Carb Ketogenic Diet

How much protein should I eat per day?

If your weight is in pounds, multiply it by 0.6 and 1.0 to get the minimum and maximum amount of protein in grams you should eat each day. If your weight is in kilograms, simply multiply it by 1.3 and 2.2 to get the same range. Although this rule applies to the vast majority of people, the protein requirements for athletes are higher. Make sure you eat at least the minimum amount of protein to prevent losing muscle tissue during the diet. If you exceed the maximum amount, as mentioned above, you may put your body out of ketosis (Volek, Jeff S., Phinney, Stephen D., The Art And Science of Low Carbohydrate Performance, chapter 7, 2012).

To make it easy for you to calculate your ideal protein intake on a ketogenic diet, we developed a free online keto calculator, KetoDiet Buddy - try it now!

Does grass-fed meat matter?

The reason you should try to get grass-fed meat is mainly for its more favourable fat profile and micronutrients rather than protein itself. If you can't afford or it's hard to find grass-fed meat, you can have some grain-fed meat, too. It may contain more omega-6s but it's still a great source of healthy protein.

Always avoid farmed fish, farmed pork and animals fed with hormones and antibiotics which can damage your health in the long-term. If you want to read more about which protein sources to avoid, check out my Clean Eating Challenge. I've also compiled a list of best keto / paleo sources of protein.

If you want to find out more about the difference between grass-fed and grain-fed meat, Mark Sisson has explained if perfectly in his article here.

Grass-fed vs grain-fed meat: Does it matter?

Is eating too much protein dangerous?

Let me emphasise again that the ketogenic diet is not high in protein. However, even if it were, would that be a problem?

The main concern is the increased occurrence of kidney stones and kidney damage. There is little research data to suggest any negative effect of high-protein diets on kidney function or kidney stones and only people with kidney problems need to be alert. In fact, recent studies confirm that protein does not cause kidney damage.

A secondary concern is often raised against the potentially bad effect of high-protein diets on the liver. In the short-term studies that have been performed, the ketogenic diet has been found to cause no damage to the liver (Lyle McDonald, "The Ketogenic Diet", page 77-78, 1998).

Lastly, protein has been deemed for causing osteoporosis. In fact, studies have shown the opposite to be true.

To sum up, there is no evidence that increased intake of protein causes kidney damage, liver failure or osteoporosis.

Recently, a study was published with a press release claiming “Meat and cheese may be as bad for you as smoking“. This study kind of reminded me of the Harvard School study from 2012 which linked the consumption of red meat to cancer and which I have written about in my post here. Without going into details on how poorly the research was done and how ludicrous the press release was but I highly recommend reading an article written by the amazing Zoë Harcombe: Animal protein as bad as smoking? Headlines based on 6 deaths!

Do I need to include protein supplements?

Increased amount of protein is generally recommended for physically active individuals, elderly people and those recovering from injuries. These groups usually have special needs for protein.

When it comes to protein supplements, most people won't need them. You can try whey, casein, milk, egg white, hemp, hydrolysed gelatine or other types of proteins that are easily digestible and great for post-workout snacks. Just be aware that some products may contain unhealthy ingredients such as soy, artificial sweeteners, gluten or even milk from hormone-fed cows.

You can get high-quality protein from Jay Robb (US) or Pulsin and Reflex Natural (UK). You can also get egg white protein from Jay Robb if you are allergic to whey. I use whey protein for making sweet treats like low-carb waffles, smoothies or even for making savoury baked goods.

If you are concerned about denatured protein powders, have a look at this post from Mark Sisson at Marks Daily Apple.

You can read even more about protein and exercise nutrition in this post: Ketogenic Nutrition and Exercise: Protein

Finding it hard to meet your targets?

You may find it hard to meet your macronutrient targets, including your ideal protein intake. Here are just some of the great features KetoDiet offers to help you stay on track.

Each recipe includes detailed nutrition data including macronutrient ratios. It also lets you filter all meals according to you needs (net carbs, protein, fats, time to prepare, etc.).

The first time you use the KetoDiet planner, it will ask you to enter some basic data. It uses these data to calculate your macronutrient requirements and will warn your when you don't meet them. Furthermore, you can track your body measurements and monitor your micronutrient intake (potassium, magnesium, sodium).

As you progress with your diet, you can monitor your progress over time (macros, calories, weight, body fat %, calories, etc). Tracking your progress is especially helpful when you reach a weight loss plateau. It provides the information you need to understand why you may experience a slowdown in your weight loss and how to overcome it.

Learn more about all the great features KetoDiet offers and read what our users say!

Low-carb / paleo sources of your daily protein

Protein is not found just in meats. There are many meat-free and plant-based sources of protein! The more fat the meat contains, the less protein is usually has.

Meat, Fish and Seafood
Source Grams of protein Serving size
turkey / chicken breast, raw 37 150g / 5.3 oz
chicken thighs, raw 29 150g / 5.3 oz
beef, lean steak, raw 31 150g / 5.3 oz
beef steak, ribeye, raw 28 150g / 5.3 oz
pork loin (chops), raw 31 150g / 5.3 oz
venison steak, raw 32 150g / 5.3 oz
lamb chops, raw 28 150g / 5.3 oz
duck (meat only), raw 30 150g / 5.3 oz
duck (meat and skin), raw 17 150g / 5.3 oz
bacon, raw 12 3 slices / 90 g / 3.2 oz
chorizo salami 22 90g / 3.2 oz
salmon, raw 32 150g / 5.3 oz
tuna, raw 37 150g / 5.3 oz
cod, raw 27 150g / 5.3 oz
sardines, raw 30 150g / 5.3 oz
mackerel, raw 28 150g / 5.3 oz
sea bass, raw 28 150g / 5.3 oz
sea bream, raw 36 150g / 5.3 oz
prawns, shrimps, mussels, clams, raw 22 150g / 5.3 oz
octopus, raw 19 150g / 5.3 oz
squid / calamari, raw 23 150g / 5.3 oz
lobster, raw 25 150g / 5.3 oz
gelatine 6 1 tbsp

For vegetarian options, these are the main sources of protein:

Eggs and Dairy
Source Grams of protein Serving size
eggs, chicken 6.3 piece, large
eggs, duck 9 piece, large
cream (heavy whipping) 1.1 ¼ cup
cream (soured) 1.2 ¼ cup
cream cheese 3.5 ¼ cup
hard full-fat cheese (e.g. cheddar) 14.2 60g / 2 oz
mozzarella 13.8 60g / 2 oz
feta 8.1 60g / 2 oz
mascarpone 3.6 ¼ cup
ricotta 6.9 ¼ cup

You can always boost your protein intake with high-quality whey protein powders.

Apart from legumes (peanuts, chickpeas, lentils, etc.) and quinoa, which are not a part of the paleo diet, these are the main sources of protein for vegan-friendly diets:

Nuts and seeds
Source Grams of protein Serving size
almonds 6 30g / 1 oz
walnuts 4.3 30g / 1 oz
pecans 2.6 30g / 1 oz
hazelnuts 4.2 30g / 1 oz
macadamia nuts 2.2 30g / 1 oz
cashew nuts 5.2 30g / 1 oz
pistachio nuts 5.7 30g / 1 oz
brazil nuts 4.1 30g / 1 oz
pine nuts 3.9 30g / 1 oz
pumpkin seeds 8.6 30g / 1 oz
sunflower seeds 5.9 30g / 1 oz
sesame seeds / tahini paste 5 30g / 1 oz
Vegetables, fruits and other
Source Grams of protein Serving size
broccoli 2.6 1 cup, chopped
broccoli raab 1.3 1 cup
sugar-snap peas 1.7 1 cup
green beans 1.8 1 cup
bean sprouts 1.5 1 cup
spinach 5.3 1 cup, cooked
kale 2.2 1 cup
artichoke 4.2 medium piece
asparagus 2.9 1 cup
cauliflower 2.1 1 cup, chopped
mushrooms, average 1-2.5 1 cup, sliced
coconut 1 ¼ cup, shredded
coconut milk 1.1 ¼ cup
avocado 4 piece, average
tempeh (fermented soy - paleo if non-GMO) 7.7 ¼ cup
sun-dried tomatoes 1.4 ¼ cup
seaweed (e.g. wakame) 10 1 cup

There are also a few alternatives to whey and egg white protein powder (pea, hemp and other ) which may be the best way to boost your protein intake if for any reason you avoid all animal sources.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (71)

Hi, I'm new to the ketogenic lifestyle. I'm an trying to lose weight in a healthy manner and keep it off. I use to weigh 321pounds about a year ago, now I'm at 262. I did this by cutting soda, limiting carbs and walking. Now I want to try the lchf approach since my weight lose has stalled. I don't know how much fat, protein, or carbs I should be eating to get this show on the road. Can you help and direct me to some resources. I am 5'4" female that weighs 262. Thanks in advance.

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Well done Latoya, that's amazing! Have a look at this post to learn more about the keto diet: http://ketodietapp.com/Blog/page/Start-Here
You can find out your macros using our keto calculator: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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Hi Martina
I have been on LCHF for 9 months now and to date I have lost 15 pounds. I fast everyday 16-20 hours and eat 1-2 meals my calories intake is approximately 1200 kcal and macros are 5/20/80. I am getting very discouraged because when I get on the scale it isn't moving.  I am at a loss. Any suggestions??

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Hi Althea, maybe IF is not for you. Women in general have issues with IF and it may be better to reduce your fasting window. I'd go for 2 meals a day and skipping just one meal (breakfast, lunch or dinner). Here's more info: ketodietapp.com/.../Complete-Guide-to-Intermittent-Fasting

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Hello. I've been doing the Keto diet for 5 days now and I'm having a hard time in staying under my target protein, even though I feel like I'm not consuming a lot of protein. For example, for breakfast I may have eggs with cheese, lunch a chicken ceaser salad and for dinner some type of meat and a green vegetable. My target protein is about 77g but for the day that is about 120-130g. I am not overeating and I do feel full, but it feels impossible to meet that goal. Suggestions? Thank you!

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Hi Kim, it's ok to eat slightly more protein (I'd think up to 15 grams more than what is recommended here: https://ketodietapp.com/Blog/page/KetoDiet-Buddy) - it won't kick you out of ketosis.
However, 40-50 grams more protein is way too much. First, make sure you track your diet correctly - which tracker are you using? Is it possible that it gives you inaccurate information? Otherwise, try substituting some protein with fat (eat fat to satiety and keep your protein moderate).
Also, here is my latest post on protein - I hope this helps! ketodietapp.com/.../ketogenic-nutrition-and-exercise-protein
Also, check out my diet plans (they keep protein at about 70-80 grams): http://ketodietebooks.com/

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Please please please please please make the more advanced Ketodiet app available on the AppStore for iPhones! I recently bought the basic Ketodiet app and I love it! I'd love to be able to track my macros though and I'm looking for a good macro tracking app to buy but I don't want to buy one if your better version will be available soon... Please help, it looks so much better than any other macro counting apps!

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Thank you Sean, that is our current task Smile ketodietapp.com/.../KetoDiet-App-FAQ It takes time but we are doing our best!

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Do you have an app downloadable to a PC?

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Not yet but it's on our to-do list!

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I am on a keto diet and I'm being told, to lose weight, I should stay under 70g of protein a day. I weigh 256lbs

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Hi Paul, make sure you use this tool: http://ketodietapp.com/Blog/page/KetoDiet-Buddy Protein intake is different for everyone and you won't need to worry about meeting your target exactly every single day.

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I notice your protein values are measured in raw meats. Do these values change after cooking? And does it matter if you eat meats rare or well done?
Thank you in advance!

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Hi Teresa, I do in our KetoDiet App or you can find them in the USDA database (public). The only difference is that there is less water so the nutrition facts per 100 grams are slightly different.

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Just started doing keto again. I used the cyclical keto diet before which was 6 days on keto and one day to carb up and worked real good for me. Does anyone else use this method or do you stay on keto without cheat days? If anyone's tried them bothe what worked best for you?  Right now I just started with a 20% fat deficit. Need to burn as much fat as I can in 3 months.

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Hi Roger, it depends on whether you use extra carbs for muscle growth or to have "cheat days". I know that CKD works well for some people and you can try it if you are physically active. What you do is not a typical cyclic keto diet, as you don't have frequent carb-ups: ketodietapp.com/.../Types-of-Ketogenic-Diets-and-the-KetoDiet-Approach
A regular / standard keto diet (SKD) is the best option for most people. I've tried SKD, TKD and CKD and just stayed with SKD with occasional carb-ups, maybe once every week or two and depending on the exercise, usually in the form of paleo/ primal carbs like sweet potatoes.

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I've been following Keto for 5 months now. I've lost 55 lbs and dropped BF from 34% to 21% with a LBM of 160lb.  Finding the right protein % is my challenge.  I find it stops my weight loss if I exceed 100g/day. I keep my carbs at 15g/day as well. The balance is fat for a total caloric intake of around 1200 to 1400 cal.  I am lifting now every fourth day following HIT methods which is slow single sets with 8-10 reps.  I am seeing progress in this area as well.  My morning gluco check shows I'm in the high 90's when I exceed 100g/P daily. When I drop it by 20g's I can get my gluco down into the 80's and my ketone's above 1.  IS THIS OK? I am way below the recommended  daily amounts.

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Hi Steve, firstly, well done on your progress! I may be wrong but 1200-1400 kcal sounds very low for a man. You may need to check out your macros (maybe add some fat since your protein looks fine and you know you shouldn't go over 100 g): http://ketodietapp.com/Blog/page/KetoDiet-Buddy
You won't need to worry about getting your ketone levels high - contrary to what you may have heard, it won't make a difference and high ketone levels won't necessarily lead to more fat loss. If you don't feel hungry, it's fine (appetite is the main factor you should consider) but if you do feel hungry, you may need to eat more calories (in your case fat).

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Hi, I am 45 yr old female, sedentary lifestyle, 35% body fat and weigh 53 kgs.  I want to loose 3 kgs, can you plz suggest what would the ideal proportion of Protein:Fat:Carbs ratio.  Someone suggested, Protein 60, Fat 35 and Carbs 5. Would appreciate your input.

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Hi Seem, please, check out our keto calculator: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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Hi. So I've been on the ketogenic diet for 3 weeks but only lost 4 lbs. My diet is
Breakfast: 3 eggs with cheese
Lunch: chicken with broccoli or cauliflower or green beans with olive oil or coconut oil with hot sauce
Snack is either isopure protien shake or quest protien bar
I try to keep it the same and simple. I have 4 oz of 20-25grams of protien with each meal. For drinks 90 or more oz of water a day and unsweetened tea with stevia once a day if that. Also I workout 4 to 5 days a week.

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Hi Kelly, I would skip the quest bar and try something else - maybe 1/2 avocado with salt? Also, make sure you check your macros: http://ketodietapp.com/Blog/page/KetoDiet-Buddy
I think you may need to consult this with an expert who can make a personalised diet plan for you: http://ketodietapp.com/Blog/page/low-carb-experts Hope this helps!

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hi....what about non starch vegetables. Cucumber radish carrot beetroot peppers etc. can these be added to salads or are they a no no. I am a little confused on this as I thought that all no starch vegetables could be eaten limitlessly

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You can relatively large amounts of non-starchy vegetables but not carrots, beetroots, etc (quite high in carbs). This food list will help: ketodietapp.com/.../Keto-Diet-Food-List-What-to-Eat-and-Avoid

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taking a protein shake w/30 g 2 times a day plus use in coffee, can i mis all meals and take 90 or more ,brand is premier protein shakes your thoughts please

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Hi Renee, I'm not sure what you mean - did you mean 90 grams of protein just in protein shakes? I would personally not recommend that - meat and animal products also contains other vital nutrients and protein shakes won't provide the same benefits. Also, it depends what kind of shakes - not all are equally good and/ or healthy.

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I am in ketosis and eating an adequate amount of protein according to your (and others) formulas.  However, I still feel I'm losing too much muscle mass while losing fat.  I am wondering if I need more carbohydrates to facilitate metabolizing protein.  Is there a causal connection between carbohydrate and protein metabolism?  My carbs are normally less than 40 grams per day and sometimes as low as 20 grams.  I am 6'3", 235 lbs and headed for 215-220 lbs (I'm losing about 2 1/2 lbs per week with little effort).  According to my scales, I'm at 18.5% body fat.  I walk/run almost daily doing a lot of hills - 100+ floors per day.  I also do Crossfit type workouts (kettle bells, push-ups, pull-ups) 2-3 times per week.

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Hi Kent, have you been tracking your body fat % in any other way than using scales? These are usually quite inaccurate - you may want to try body callipers instead. Do you know for sure that you're losing muscles? If you eat adequate protein, you won't need additional carbs for muscle gain/ maintenance. That applies to most people who do mostly weight training and low intensity exercise. On the other hand, if you do Crossfit and run, you might want to try carb backloading. Whether it's for you or not really depends on the intensity and duration of your workouts.

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Hi, Martina!  Thanks for all this information!  I am wondering about something at the beginning of the post.  You say to take your weight and multiply it by certain numbers to get your protein requirements.  I did the math, and I think it should say take your LEAN BODY MASS (not weight) and multiply that.  Your keto calculator uses lean body mass in the calculation, and I believe that is what Phinney and Volek say to do.  If I use my lean body mass and multiply it by the lower number, I get 55g of protein, which is the same thing your calculator computes.  If I use my weight, I get 88g of protein.  Is this a typo, or am I mistaken? Rebecca

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Hi Rebecca, yes, you are right, it's based on lean mass (not body weight). In some cases (in people with low body fat), this number may be very close even if we use the lean mass value (see further explanation in the post - "... As mentioned above it's better to use your lean mass weight when calculating your protein intake requirements instead of your total weight..." Hope this helps Smile

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sure love this shake not hungry at all

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I am new to ketosis and am having a hard time meeting my fat percentage without increasing my protein intake. As the fat intake increases, so does the protein and I think that too much protein in relation to fat intake is stalling my weight loss. Any suggestions of how I can increase my fat intake without increasing my protein intake?

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Hi Nancy, you can try adding some fat bombs into your diet (most are made with coconut oil and nut butter and there are some savoury too): ketodietapp.com/.../tagFatBombs&title=Fat%20Bombs Also, if you feel like you are eating too much protein and not enough fat, avoid lean meat and go for fatty fish, pork, beef or lamb. hope this helps!

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Hi Martina,  I enjoy your blog so much and your recipes are incredible.
I have been on a low carb diet for over 2 years now but recently noticed a big stall and problems with my blood sugar. I have been now for the past two weeks doing intermittent fasting and I am loosing again and my bs is under control. I have been cutting down on my protein for the last 2 weeks which I think is helping. I love this article on proteins and I have a quick question if you dont mind.  We just came into some lobsters for a special treat and I looked it up and OMG as I figured it is high in protein. I am currently in ketosis and finally seeing pink on my keto sticks! I dont want to knock myself out of ketosis so will indulging on lobster knock me out? I made a lobster salad for lunch of 2 small lobsters and lettuce cups. In your opinion due you think that will spike me or knock me out.
Thank you for you time and your knowledge.
With gratitude, Allison Gismondi

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Hi Allison, thank you for your kind words! I think you can still have seafood like lobster - it's so healthy and delicious! Yes, it is relatively high in protein but you can add some fats (I love it with garlic & herb butter which I make myself). If you follow the recommendations for protein in KetoDiet Buddy, you should be able to remain in ketosis. Hope this helps! Smile

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I have read that the Keto diet is beneficial for people with mental illness, specifically schizophrenia, is this true? Also will the Keto diet be okay for someone with a raised liver function? (or someone with some liver difficulties, I do not know exactly how medical personnel describe it). Thanks, great site!

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Yes that's true, ketogenic diets improve neurodegenerative diseases! I've written a post about it here: celiaccorner.com/.../#.UlFikhbIWEz

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How soon will the app be available for Android?

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Hi Robin, yes, it's in our to-do list for this year Smile

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Does it make a difference if you have your daily allowance of protein in one or two meals or is there a maximum amount you should have with any one meal?

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Hi Sarah, I'd personally try to get it in at least 2 meals rather than just one. Although not as much as carbs, protein can also raise insulin. Also, your body may not be able to effectively use / absorb high amounts of protein coming from just one meal.

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the above weights are for raw food or cooked eg 150 gm of chicken breast has 37gm of protein - this refers to 150 gm of raw or cooked chicken breast? thanks

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Thanks for spotting that, I'll add a note - it's for raw ingredients.

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Is there an easy way to see exactly the amount of protein in different servings of chicken and meat?  I just read that there's more to meat than just protein.  Example....30g of protein in a 150g peice of meat.  It confuses me so I was wondering if there's an app or easy way to figure this out for each meal.
Thanks,  

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Yes, that's true. There is about 20 grams of protein in 100 grams of raw chicken breast - the rest is water and some fat. You can use the USDA food database to find any meat cuts & their macronutrient values. If you have an iPad, you can try my  app which uses a very accurate database - more about it here: http://ketodietapp.com

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My favorite plant based protein powders come from Growing Naturals. I'm especially liking the organic protein powder, but the Rice protein powder is great too! Hope you'll check them out, if you haven't already. http://www.supplements.co.nz/

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Loving my low carb Keto diet! Feeling great! Losing weightSmile))))

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That's awesome, keto on!! Smile

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I stay in ketosis according to the keto sticks about 3 days then I go out of and it starts back again how do I stay in? I am eating the right foods!

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Hi Deidre, keto sticks are not very accurate, they don't measure all types of ketones and they only measure excess ketones in urine. As you get keto-adapted and your body uses ketones more effectively, you will see lower readings even if you use a blood ketone meter. It's very likely you are in ketosis but the sticks don't show any ketones. Don't get discouraged!

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ketonix breath analysers are very good

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What sources of protein are optimal for ketogenic living? what about if youre diabetic?  Whey tends to spike insulin....which isnt optimal

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Hi Larry, have you tried whey protein isolate? That's what I'm referring to. Pure whey is high in carbs and spikes insulin but whey protein solute or egg white protein powder should have small effect on insulin.

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Hi again, I think I am probably eating too much protein, I think my ideal is around 82g. However, I eat a lot of ground/minced beef and lamb as it is quick and easy to prepare but should I be working out my macros on the raw weight figures? I find it really hard to figure out how much I am having on this basis. I have been working it out at say 200g raw weight, is that right? Also my fiance is completely horrofied by my breath, which makes me think I am having too much protein, if I reduce from around 95g (which I'm currently having) will that help? Thank you! Janey

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Hi Janey, the "keto breath" should go away in a few weeks. Some people recommend drinking mint tea, lemon water, ginger, etc. This is something most people experience only during the first few weeks on keto. Make sure you get enough electrolytes (sodium, magnesium, potassium) and drink enough water - all these will help. I don't think it is directly related to your protein intake.
Your protein intake... It won't make any difference if you eat 80 or 90 grams, as your activity level is not exactly the same every single day and you may need more on days you are more active. I wouldn't worry unless you eat significantly more than you should. There is about 35g protein in 200g of minced beef, while it's even higher in cooked beef (~ 50g in 200g of cooked meat). There is less water in cooked beef which is why the protein in 200g of cooked meat is higher. It depends on which database you are using to check foods but make sure you always check the correct foods (values for "raw" if you used 200g raw meat).
Hope this helps Smile

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I thought if you weighed a piece of steak then that weight was what counted. So 120gm steak = 120g of protein. Am I wrong? According to your graph above I would need to eat approx 600gms to obtain 120g of protein??? I'm confused,which is correct?? Thank you

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Hi Karhryn, when refering to protein, it is only a part of the steak. Apart from protein, steak also contain other macronutrients (some fat) and a lot of water. Therefore, there is only about ~ 30g of protein in a 150 g steak.

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So would you recommend whey protein for people who don't do much exercise? I like using it every now and then but I noticed some bloggers use it a lot (not you) and I'm wondering whether it's actually good or it's just something unnecessary.

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Not really - I wouldn't use it too often. Unless you don't eat meat or you avoid animal products, there is no need for protein powder. I do like to use it, especially in baked goods but I'd be careful with it. I always prefer eating meat, eggs and more "common" foods than protein powders. Also, too much protein can kick you out of ketosis. I personally don't use protein powders on my non-active days, in most cases just post-workout.

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I don't eat any animal products and found it quite hard to follow keto at the same time. I started having issues with B12 and it's very difficult for me to get what I need without taking supplements for vegans.  I think I make my life quite difficult and now I'm considering including some animal products like dairy and eggs... maybe even fish. What are your thoughts on vegan & keto at the same time?

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Yes, B12 deficiency may occur on a plant-based diet. I have something more about it here: ketodietapp.com/.../Vitamin-B12-Deficiency-the-Masking-Effect-of-Folic-Acid
In my opinion, vegan & keto is very difficult to follow and I'm not sure if it's worth it. On the other hand, vegetarian & keto is not as difficult provided you can eat either eggs or cheese - or both.

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I finally know my body fat! I don't have callipers so I used the measurement method. I know it's not accurate but have a better idea of my protein intake. Thanks!

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Even if you don't know exactly what your BF % is, the measurement method will definitely give you a rough idea - enough for you to find out your ideal protein intake.

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Thank you so much, it answered most of my questions! I basically ate too much protein and that's why I couldn't get to ketosis. Do you think you could make your keto calculator as an app so I can use it on my iPhone? That would be awesome!

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We are working on it right now Smile It's almost done and will be free for the iPad and iPhone. We are also planning to make it for other platforms, too.

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Hi Martina,
Do you have an update on when the app will be available for iPhones and PCs?  Thanks for the great work you do for all of us!

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Thank you Betsy! Here are the latest news - we are working on it Smile ketodietapp.com/.../july-ketodiet-and-ketodiet-basic-update

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Cool! I hardly meet my protein targets. I don't eat meat and I cut down on dairy so it's just cheese and nuts that remain but I will consider a protein supplement. I've heard Jay Robb is the best so I'll give it a try!

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Although I don't use Jay Robb (I'm based in the UK), it's the best one you can get in the US. I use Pulsin and Reflex Natural. Protein supplements are great for everyone active or those who avoid some or all animal products.

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Another good protein supplement is Isopure no carb unflavored Protein, they have flavored kinds but I like the unflavored because I can add o it if I want to. I actually am active in weight lifting, and have really enjoyed this protein. There are no extras added to it. Just figured I would just put this out there in case anyone wanted to try it.

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