Understanding The Ketogenic Diet
The ketogenic diet or known as keto diet is an eating plan wherein one should have a high fat, moderate protein and a low carbohydrate diet. This high fat, low carb diet has gained its popularity on the different potential health benefits from weight loss, to manageable blood glucose levels and improved energy levels.
This change in the diet promotes the utilisation of energy from fat instead of glucose inducing the metabolic state known as ketosis. In ketosis, the high fat, low carb intake should be maintained to have the body rely on ketone bodies for energy.
Amidst the discussion on macronutrient ratios for the keto diet, where the focus mainly goes to fat consumption the valuable contribution of adequate protein is often overlooked impacting the totality of the ketogenic diet.
In this article, we look into the importance of protein intake in a keto diet, determining how much protein is in a keto diet, the factors influencing protein needs, and how to optimise protein intake in a ketogenic diet.
Importance Of Protein In A Keto Diet
Protein serves as the primary source of amino acids, this is the building blocks of muscles in the body. This is why adequate protein should be supplied on a ketogenic diet to support total well being.
Protein plays important roles in body processes: muscle growth, repair and preservation, enzyme production, hormone regulation, and immune function. Protein intake in a keto diet is either underestimated or overestimated, it is best to know the right macronutrient split for an individual to get the adequate protein needed daily.
Too little protein has an effect on muscle mass and might inhibit certain body processes such as hormone regulation and enzyme production. Meanwhile, eating too much protein can impair ketosis and ketone levels because excess protein in the body can be converted into glucose through the preserving body process called gluconeogenesis.
Determining Protein Intake
Determining how much protein on keto is crucial in a keto diet, it will depend on their age, gender, body composition, activity level, and health goals. The recommended protein intake on a keto diet ranges from 10-35% of total calories, the percentages can differ from one individual to another.
Another way to determine individual protein requirements is to calculate grams of protein per kilogram of lean body mass. This way of calculating protein needs based on lean body mass rather than total body weight can help avoid under or over-estimation.
For individuals interested in calculating protein requirements based on lean body mass, a common recommendation is to aim for a higher protein intake, typically around 1.0 to 2.0 grams of protein per kilogram of lean body mass per day. This range accounts for factors such as physical activity level, age, and specific fitness goals.
For example, an active male weighing 70 kilograms has a body fat percentage of 20%, their lean body mass would be 56 kilograms. If one would prefer on a higher spectrum, one can use 1.6 grams of protein per kilogram of lean body mass; he will have 90 grams of protein per day. This calculation provides a more accurate representation of protein needs based on body composition.
Factors Influencing Protein Needs On A Ketogenic Diet
1. Activity Level
Active individuals engaged in strenuous and structured exercises should have a higher percentage of protein to support muscle repair, exercise recovery, and muscle growth. Supplying adequate protein can ensure the essential amino acids needed for recovery and can sustain energy levels during and after exercise.
2. Body Composition
Keto dieters with high lean body mass can benefit from a greater protein intake to maintain muscle mass and metabolic function. While those aiming to build muscle or reduce body weight or fat can adjust protein intake to the lower spectrum.
3. Age
Older adults on a keto diet can benefit from a higher protein intake to help combat the natural decline of muscle called sarcopenia. The higher intake of protein might help in preservation of muscle, physical function and can support healthy ageing.
4. Health Goals
Working on the health goals in a ketogenic diet such as weight loss, muscle gain, lean muscle mass maintenance, or managing medical conditions can impact the protein percentage needed daily.
For individuals aiming to lose weight the lower-end percentage might be suitable, while those looking to build muscle mass or maintain lean body mass during weight loss might benefit from a higher percentage of protein intake.
Keto dieters who observe keto diet to manage medical conditions like diabetes can opt for a personalised macronutrient split prioritising protein to help manage diabetes with caution. It is also best to consult with a healthcare professional before starting or modifying a keto diet in Diabetes.
5. Blood Sugar Consideration
For individuals prone to having Hypoglycemia or low blood sugar, maintaining glucose intake is paramount in a keto diet. Adequate protein intake can help stabilise blood sugar levels by regulating carbohydrate absorption, regulating ketosis, and promoting satiety, reducing the likelihood of dropping blood glucose levels.
Tips On How To Optimise Protein Intake
Achieving the right macronutrient split between fats, carbohydrates, and proteins can help maximise and reap the healthful benefits of the keto diet. Incorporating adequate protein into the diet can help optimise weight loss and overall well-being in a keto diet.
Here are a few applicable tips for optimising protein intake on a keto diet:
- Choose high-quality protein sources such as lean cuts of meats, fish, eggs, and dairy products. This protein group can be the best source of the essential amino acids needed in muscle building and repair. Lean cuts of meat cut down saturated fat intake which can help reduce the risk of developing cardiovascular disease.
- Distribute protein intakes throughout the day to optimise protein usage of the body while hitting daily protein targets. This can also help in promoting satiety and regulation of eating patterns.
- Monitor ketone levels every now and then with ketone strips to have valuable insights into your dietary choices, by tracking ketone levels, one can make adjustments, especially in protein intake to maintain ketosis and adjust nutrient intakes in terms of nutrient deficiency or excess.
- Practice moderation in eating, variety, and balance in choosing food items in a keto diet, reading nutrition labels can aid in choosing food items containing protein. Utilise apps and online resources to have references on the food items you are including in your diet.
Conclusion
Protein not only plays a vital role in muscle building and repair but also other body processes. It is important to incorporate adequate protein into the diet to help achieve weight loss and maintain lean body muscle mass.
By practising the right macronutrient split, prioritising high-quality protein sources and distributing protein consumption throughout the day can possibly help in achieving one's goals in the keto diet.
Written By Author
Joyceren Miyah Genobaña, Expert Dietician & Nutritionist
Reference List & Sources
https://www.eatforhealth.gov.au/sites/default/files/2022-09/n55_australian_dietary_guidelines.pdf