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

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 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 bodies, 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 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 an 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 bit 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?

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

How Much Protein is Adequate?

The amount of dietary protein you need can be determined by your body weight and activity level. This means that people who are more physically active have higher protein requirements than those whose lifestyles are 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 decrease your ketone levels. 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.

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 it 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 significantly 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 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 it perfectly in his article here.

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

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

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, high protein has been criticised 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. I won't go 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.

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.

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 your 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 you 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 1/4 cup
cream (soured) 1.2 1/4 cup
cream cheese 3.5 1/4 cup
brie 11.8 60g / 2 oz
mozzarella 13.8 60g / 2 oz
feta 8.1 60g / 2 oz
cheddar 13 60g / 2 oz
Monterey Jack 13.9 60g / 2 oz
Provolone 14.5 60g / 2 oz
Parmesan 20.3 60g / 2 oz
blue cheese 16.2 60g / 2 oz
camembert 11.2 60g / 2 oz
mascarpone 3.6 1/4 cup
ricotta 6.9 1/4 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 1/4 cup, shredded
coconut milk 1.1 1/4 cup
avocado 4 piece, average
tempeh (fermented soy - paleo if non-GMO) 7.7 1/4 cup
sun-dried tomatoes 1.4 1/4 cup
seaweed (e.g. wakame) 10 1 cup

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

About the Reviewer

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Comments (91)

Good morning
I have been on Keto for 3 and a half months and can’t believe the difference in my  overall feeling of well being and especially  in my reduction in joint pain. I have no inflammation and am off Fibromyalgia meds. I have lost 15 lbs- slow and steady but still have about 45 to go. In the past 18 days my weight loss has stalled, although I know that I am losing inches as my clothes are getting looser.  My problem is that I can’t seem to reach my daily protein requirements without going over the fat limit.  And lately I seem to be below my net carb limit most days.  I am moderately active and exercise 3-4 times a week.  I fast intermittently a couple of times a week and I usually eat 2 meals a day. I very rarely feel hungry and all the cravings have stopped. I would be grateful for any suggestions to break the weight-loss plateau and also for increasing the amt of protein without going over my fat limit. BTW, I love the app, the Facebook support group and all the recipe suggestions. Thanks for any help you can give me.

Well done Debbie, I'm so happy for you! I don't think you're stalling, to me it seems that you are losing body fat and gaining muscle. That's why your weight has not changed but you are losing inches. It seems that you're doing it right thing!
When it comes to protein, keep in mind that the macronutrient calculations are recommendations and do not take bio individuality into account. If you do go significantly over your fat intake and are low on protein, there are a few ways to fix that. For example, include more lean meat cuts such as chicken breasts, turkey and white fish, and reduce the amount of added fats such as oil for cooking or in salads, mayonnaise, cream, etc.
I've been working on a post to address this exact question and will be sharing it very soon, stay tuned!

Hello. These guidelines do not make sense to me. Please help. If I weigh 200 lbs, then I need, per you, 120-200 grams of protein per day. That's 20-33 eggs!!  How can that be?!  Please explain and help. Thank you.

Hello, have you used the keto calculator? We would definitely not suggest such a large protein range: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
As for protein sources, we are not suggesting you get all of your protein from eggs. Keto eating includes a large variety of foods to choose from.

Thank you for replying. I will re-examine your info. Perhaps I made an error, like looking at current weight vs. current estimated lean body mass? Also, I was just using eggs as an example. Of course no one should get all of their protein from one source. But I was just saying that someone like me (male, 6'0", 200 lbs) COULD eat 25-30 eggs a day and still be right at the minimum recommendation. Or an entire pound and a half of burgers. How can that be??! It makes me think that the protein recommendation is way too high. No? Please offer your thoughts. Thank you!

Yes, that is correct you could do that although I would not recommend eating only eggs. If you need more protein it's also better to focus on leaner meat such as chicken breasts, turkey, lean beef, lamb and pork, fish and seafood. 200 grams of protein is more than likely too high - make sure that the numbers filled are correct for the units (meters vs centimetres etc).
You can check some sample meal plans here: 2 Week Ketogenic Diet Plan (as an example, for more protein you'd need to up the meat, eggs and/or cheese, etc).

Hi Martina,
I've set my macros with the buddy calculator and track them with the app, and I'm almost everyday over with proteins and fats, and obviously kcal, although my average progress for all time is:
Total carbs: 38.6 Net carbs 22.5  6.4% daily energy
Protein 67.9 grs  19.3% daily energy
Fat 116 grs  74.4% daily energy
Those ratios are ok for a moderate low carb diet....but if I do not pass my protein goal (61 grs)  I feel hungry, I  marked small deficit for weight loss.
Usually i'm around 70-75 grs prot daily.
Is it meant of concern? or 15 grs above is not too much and I can continue that way...though is frustating seeing in red the numbers in the app...
Thank you very much

Hi Blanca, I'm sorry for missing this comment! What you describe is still a small excess so you are fine. If you feel hungry, do not worry too much about hitting your target. Going slightly over will help you stay full for longer (protein is very important for appetite control) and it will not stall your progress. What you'll notice in the app is that when you go slightly over, your protein will change from "green" to "orange" but that is still great and you shouldn't worry about a small excess. If you see red numbers, you can always change to "custom" macros and set your own protein intake under Profile > Edit > Goal > custom. Just remember to recalculate at least once a month to reflect any weight changes.

Hi am start keto my weight was 75 hight 170 my fat 30٪؜
I lost 5killo
Need to complet my fat at my stomach but isee my self still have fat ineed to be 65 killo what can i do am eating 5%carb 18%protein and rest fat

Hi Shaimaa, make sure to recalculate your macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

I think it's impossible to keep the intake of proteins under 50 g a day (for my body weight) in a low carb diet because most fats have lots of proteins.  If I eat a keto energy bar in the morning this is 9g of protein, then salad + fish at noon meaning + 30 g  at night another energy bar (i don't eat supper)  +9 gr  it's already 58 g of protein.  How do people do it when they eat true 3 meals a day.  IT'S NOT POSSIBLE.  Can you explain that to me?  If I were to eat eggs in the morning... 2 eggs are already 24 g of protein so now we are at 25 + 30 +9 = 64.... And imagine if I was adding cheese...... This is totally unrealistic.

Hi Agnes, I agree, 50 grams sound too low. Did you use our calculator? KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
The reason I'm saying this is that there seems to be a trend to keep protein ultra low which is not beneficial for most people (this has to do a lot with the "ketone craze": The Ketone Craze - Who Really Benefits From High Ketone Levels?). I've seen calculators giving me half of what I need in terms of protein so you might want to give it a try.

Hi. I've been on this diet since Jan 8th. I keep hearing so many different things about how much protein I should be eating. I currently weigh 160-163 ish. (I say ish as I am on my period right now) If you take my weigh and multiply by .6 to get the minimum, it is 98. According to the keto calculator on this website, it says my protein should be at 72 grams for stationary active level. If you change it to light active, it goes up to 82 grams. I don't work out every day and on the days I work out, I do try to eat more protein unless I should be eating that much every day regardless if I work out or not. (Still confused about that too)
So which number should I follow? The one I multiply or the one according to the calculator? And should stick to a light active every day or add in the extra macros when I do workout.
Thank you for your time.

Hi Loren, I think you are multiplying your "total weight" when in fact, you have to use your "lean mass weight" (total weight minus body fat) and multiply by 0.6 to 1 (if using pounds). The calculator will give you a fairly accurate recommendation. I hope this clarifies it!

When you say you need .6 -
8 goals of protein per lbs . Is that grams on protein or the weight in grams of the protein ?
I'm confused if I need to eat 137 g of protein
137g in weight of meat ????
137g of protein is a alot of cals but 137g of weight of meat isn't.
I am type 2 diabetic and my sugars are way to Ightfield not keto.

Hi Ben, please, see my comment above regarding protein calculation. Also, the recommended grams of protein (see KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet) refer to "protein" - not protein sources. So, as an example, a 200 g steak may contain about 40 grams of protein.
Also, this post may help: Can Type 2 Diabetes Be Conquered Eating a Ketogenic Diet?

I am having trouble getting enough fat in my diet. Sny suggestions I had eggs for breakfast with cream in my tea. Lettuc tabos for lunch. Baked chicken with steamed veggies in butter. I added some avacado oil and some cottage cheese. I am over on my protein good on my carbs and way under on my fat. Please help

Hi Kelly, it depends whether you need more fat. For a start, you can start using meats that are not lean - swap fatty meat and fish for chicken, and use plenty of healthy fats such as olive oil. Have a look at this post for more tips: How Much Fat on a Ketogenic Diet?

Thank you so much for this website! It's incredible. I have one question. Is canned wild-caught salmon okay to eat? How about deli meats like salami? Thank you so much!

Yes, canned salmon is great as long as it's packed in BPA-free cans. When it comes to deli meats, I use them in moderation. It depends on the type of salami and on the brand. It's good to be picky.

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.

Well done Latoya, that's amazing! Have a look at this post to learn more about the keto diet: How To Start Keto: All You Need To Know
You can find out your macros using our keto calculator: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

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??

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: Complete Guide to Intermittent Fasting

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!

Hi Kim, it's ok to eat slightly more protein (I'd think up to 15 grams more than what is recommended here: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet) - 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! Ketogenic Nutrition and Exercise: Protein
Also, check out my diet plans (they keep protein at about 70-80 grams):

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!

Thank you Sean, that is our current task 😊 KetoDiet App FAQ It takes time but we are doing our best!

Do you have an app downloadable to a PC?

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

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

Hi Paul, make sure you use this tool: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet Protein intake is different for everyone and you won't need to worry about meeting your target exactly every single day.

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!

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.

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.

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: Types of Ketogenic Diets (SKD, TKD & CKD) 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.

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.

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): KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
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).

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.

Hi Seem, please, check out our keto calculator: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

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.

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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
I think you may need to consult this with an expert who can make a personalised diet plan for you: Low-Carb Experts Hope this helps!

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

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

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

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.

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.

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.

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

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 😊

sure love this shake not hungry at all

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?

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): 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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