Protein is one of the essential macronutrients for the human body, it keeps the human body working and healthy, more than 50 % of our body is made of protein which includes the muscles, hair, skin, nails and this macronutrient serves other functions like maintaining and muscle growth and bone structure, keeping the liver healthy, stimulates the generation of hormones and enzymes and a lot of other things.
Likewise, the protein on the keto diet is a must-have just like fat but the thing that needs to be understood that how many grams of protein you should have on the diet plan which is according to your body’s requirement because if you have an excess of it, then it can cause disturbance in ketosis and if you consume less, then it can cause protein deficiency, so calculating and educating yourself about the protein intake is very much needed for the best keto experience.
Why it is Important to Include Protein in the Keto Diet?
People usually focus on the two characteristics that it is high in fat and low in carbs and just overlook the protein intake. But it is highly important to include protein in the keto diet because as we are not consuming the main energy source and less food than normal so it is crucial to keep your stomach satisfied and to provide a person with enough food so that he or she can meet the energy requirement of their body.
More overly, protein intake is very healthy for the body as it maintains numerous health processes and functions, which also makes it an important part of the keto diet.
These are only a handful of the critical roles of proteins
Repair and development of muscle. Muscle protein is generally broken down and replaced every day, and a constant supply of amino acids is required for muscle protein synthesis, the process by which new muscle is created. Consuming a proper amount of dietary protein helps prevent muscle loss and increases muscular growth when combined with resistance training. Keeping our skin, hair, teeth, and bones, as well as our interior organs, healthy.
While protein turnover is slower in these structures than it is in muscle, fresh amino acids are needed to update those that become worn out or damaged over time.
Hormones and enzymes are synthesized. Numerous essential hormones, including insulin and growth hormone, are also proteins. Similarly, the majority of enzymes found in the human body are proteins. Your body need a constant supply of amino acids to synthesize these critical chemicals.
Additional customization suggestions
Adjust protein portions as necessary, but don’t worry about attaining an exact target. You should remember that your recommended range of proteins is fairly wide and that you should feel free to modify the quantity you eat from day to day by 30g or more.
If you are low on protein one day, try to make up for it the next. It is possible that you will need to increase the protein servings at your two meals if you are intermittent faster, but this is not necessary. For instance, eat two servings of fish for lunch and one for evening. Alternatively, add hard-boiled eggs to lunch and cheese to dinner. One Meals every day (OMAD) may make it difficult to consume enough protein. Eating OMAD (One Meal a Day) two or three times a week with higher protein consumption on the other days may be beneficial for you.
Another option is OMAD every day, as this constancy is more appealing. This enables you to have your meal while still having time to graze on nuts, cheese, or lean meats to boost your protein intake. Consume nuts and seeds as part of your meals or as a snack. Remember that each quarter cup provides between 2-6 grams of protein (1 ounce).
However, be aware that they include a small amount of carbohydrate and a large amount of calories and fat, which can soon build up. As a result, most people, especially those attempting to lose weight, should exercise caution when it comes to nut consumption.
How Many Grams of Proteins on Keto?
The protein nutrient percentage which is recommended on the keto diet is between 15 to 20 % which is considered to be a moderate intake. We consume enough proteins that will help you to fulfill the body’s requirement, muscle development, satisfy the stomach, and for all other functions of the body.
Maintaining the protein intake in moderation is very important in the keto diet plan as if you increase it, then it can store as glycogen in the body which can interrupt the ketosis process and if you decrease the intake, it can cause protein deficiency which can be dangerous to your health.
So, consuming between 15 to 20 % of protein per day is important, you can also find out your body-specific protein requirement by multiplying your body with 0.8 so that you have a clearer value.
If you eat a protein food that does not mean that the only nutrient you are consuming is protein, the food will also include fat and water weight except protein powders such as:
- Ground beef (6 oz.): it has a food weight of 168 grams and a protein weight is 30 grams
- Turkey (6 oz.): it has a food weight of 168 grams of food weight and 48 grams of protein weight.
- Egg (1): it has a food weight of 50 grams of food weight and 7 grams of protein weight.
- Fish (4 oz.): it has a food weight of 113 grams and 20 grams of protein weight.
These values clearly show that you should know about the protein weight of every protein source before consuming it so that you do not exceed or reduce the nutrient percentages in the diet plan.
Best Food Sources of Protein for the Diet Plan
It is important to consider which protein source is good for keto and which not because some protein sources are high in carbs and unhealthy fats which is not good for the keto diet. Here some of the best food sources of protein for the ketogenic diet plan:
- Chicken, turkey, grass-fed beef, and goat meat
- Fish and fatty seafood
- Leafy green veggies such as broccoli, spinach.
- Plant-based protein sources such as tofu, nuts, seeds, and nut butter.
- Nutritional yeast
- Keto protein powder
How to Get Enough Proteins on the Ketogenic Diet
We only consume protein for one meal or two each day and also not according to the recommended portion which is not good for the plan. Following is some of the ways through which you can get enough proteins on the keto diet without exceeding the protein intake limit:
Prioritize the protein:
When you eat a meal, try to consume the protein source first as it releases hormones that reduce hunger and make it satisfied without consuming too much food. In this way, you will not only get enough proteins but it will also help with hunger issues.
Snack on proteins:
We often snack on things like fruit or tea which mainly contains carb but still it is not good for the diet plan. So, having such snacks that contain protein like cheese, nuts, and seeds. It will not only help you with consuming enough proteins on the keto diet but also makes you eat fewer carbs.
Studies have shown that snacking on proteins rather than carb-containing foods is much more healthy and good for weight loss.
Top your foods or salads with nuts and seeds
Topping your salads or morning cream toast with nuts or seeds is a very good way of cooperating protein in the diet and also it gives you more energy and flavor.
Having a protein shake:
A protein shake is a very healthy and good source of adding enough protein in the keto diet plan but choose the one which is keto-friendly and without any kind of added sugar ingredients.
Choose cottage cheese:
100 % grass-fed and organic cottage cheese is one of the best cheeses for the keto diet as it is very low in carbs and high in protein which also makes it a good protein source so try to choose cottage cheese rather than any other one.
Include protein in salads:
Salads are a very healthy food option but some people consider that we can only have vegetables or fruits in a salad bowl but having a protein source like chicken or fish is a great way to get more texture and flavor to the salad and also a good way of getting enough proteins on the diet plan.
Space out the protein intake:
Some people make the mistake of consuming all the protein limit in one meal which is not healthy as it can disturb the ketosis process. So, it is best to space out the protein throughout the day by consuming some of it in a snack or drink and other remaining portions for mealtime.
Choose Your Protein Intake Wisely on the Diet Plan
Choosing the protein intake wisely on the diet plan is that you can get most of this nutrient as all the natural protein source like egg, beef, chicken, dairy products, . have other nutrients like fat and carbs in it which makes it important to figure out every food before consuming.
So, the thing that you should keep in mind before choosing the protein intake is to:
- Choose the protein sources that have good fat content as it helps with the ketosis process.
- Avoid the sources that have any carb content.
- Choose grass-fed, organic, and natural protein sources.
How to Eat Fewer Proteins on the Keto Diet
Here are some tips that you can use for not consuming too much protein in the keto diet:
- Calculate the protein weight of every food before consumption
- Find out your body protein requirement.
- Have a proper chart that will enable you to know the amount of every protein source that you should eat.
- Do not eat only all the protein in one meal, try to space it throughout the day.
Benefits of Protein Intake
Protein is very essential for the health of a body and it has a lot of benefits for a person during a keto diet or even in sedentary life which are:
- Production of hormones and enzymes
- Muscle development and maintenance
- Contribute to bone and joints strength
- Enhance immunity system
- Balances out body’s pH
- Improve in skin, hair, and nails
- Provide a feeling of fullness
- Maintain body weight
- Contribute to healthy liver
Risks of Not Consuming Enough Proteins
Protein is an essential macronutrient for the human body so, its consumption needs to be accurate and enough for the body’s requirement. Here are some certain risks that you can face when you do not consume enough proteins:
- Fatty liver
- Thyroid issues
- Imbalance of hormones
- Disturbance in body weight
- Skin degeneration
- Stunt growth in children
- Higher risks of bone fractures
- Wastage of muscles
- Weakness and increased fatigue
- Broken nails
- Thinning and damaging of hair
These are the causes of protein deficiency and it can be very harmful to the body’s health, especially when you are on a diet plan like keto as it needs more attention and you are on a very strict macronutrient ratio, which is very important to fulfill for good health status.
Protein without any kind of doubt is one of the most important nutrients for the keto diet, just like the higher intake of fat and a lower intake of carbs. It helps the dieter to have a much more maintained and effective diet plan as it keeps us full for longer and also the body’s internal environment remains intact and healthy.
But one thing that needs one attention is to focus on how many grams of protein is allowed on keto and how should you consume them, so once you figure that out the diet plan will move smoothly and you will have more efficient results.