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How Much Protein When Doing Keto?

How Much Protein When Doing Keto?

Want to know How Much Protein When Doing Keto? Here are a few Tips to help you reach your goals. There is a video attached at the bottom of this article which I highly recommend you watch. It is by Doctor Anthony Gustin and it explains protein as it relates to a ketogenic lifestyle a lot better and it is only about 6 minutes long.

Traditional low-carb lifestyles are a little different from ketogenic lifestyle in that they promote
high protein through meat, cheese, and other sources, while keto looks for moderate
protein. This is not a lifestyle where you have as much protein as you possibly can.
However, you may still be struggling to get enough protein, especially if you following a
vegetarian diet as well as keto. Take a look at these ways you can increase your

Keep Your Protein Moderate

It is important that you first keep in mind your protein needs to be at a moderate level.
When you calculate your macros, try not to go over 1 gram of protein per pound of lean
body mass. There are a lot of helpful calculators online that will give you all your
macros, so that you know exactly how much protein o aim for each day, but also to
keep it from getting too high for the ketogenic diet.

Go for Animal Protein First

If you are not getting enough protein after you have properly calculated your macros,
one of the easiest ways while maintaining a keto lifestyle is to go for your animal protein. Most meat
and seafood is at zero net carbs, which means you can have a good amount of it to
increase protein, increase your fat, and not worry about increasing the carbs. Try to
have a good combination of meat, from high-fat meat like pork and beef, to the leaner
protein sources like poultry and fish to Increase Your Protein Doing Keto.

Don’t Forget About Nuts

Nuts are great because they allow you to add in more protein, with more variety. They
are one of the best sources of low-carb foods when you are on a vegetarian or vegan
ketogenic diet as well. While you may not rely on them as much as other sources of
protein, nuts can also increase your fat in a delicious and healthy way. For
example, almonds are usually the top type of nut because they are loaded with
nutrients. One serving of almonds has 6 grams of protein just on its own. Some other
good options are walnuts, cashews, and pistachios.

Add in Some Eggs and Cheese

You can also have some dairy products, including most cheeses and free range eggs to increase
your protein. You just want to be careful about milk because it contains sugars that will
be higher in carbs. For non-dairy milk options, use coconut milk or almond milk.

 I want to take a  moment to talk about the Steak in the picture above. Notice the butter on the top of the steak, that is extra fat which you need to balance the percentages plus it adds a lot of flavor to each bite. In the old days that would be about right for a serving for me but as we age we need to reduce our calorie intake so a steak like that one will be shared between my wife and myself.

There are a few good herb butters that you can make yourself and freeze, then when you need some you just slice off what you need and return the balance to the freezer. Click To TweetIf you need a couple of recipes for herb butter just let me know in the comment section and I will add a few. It is important when you Increase Your Protein Doing Keto that you balance your fats as well.

Here is a recording by the doctor, who also happened to developed “Perfect Keto” which are products that I use daily and highly recommend for those following a ketogenic diet. You can see the video HERE

If you are following the ketogenic lifestyle, I invite you to sign up for our news letter. You will find the form to sign up at the top right of this article. I would love to have you join our family of Whole Food Low-Carb Enthusiasts..

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Your Whole Foods Chef

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8 thoughts on “How Much Protein When Doing Keto?”

  • I am with you there My wife is not a big beef eater and prefers chicken but I have no problem cooking a little of each at the same time. The beef should always come from open range cattle that did not spend a month in a cattle bin being fattened on grains and antibiotics and the chickens are always free range as well. Of course we raise our own chickens so there is never a problem there. Herb butter recipes later this week.

  • Roy, again it depends on you. I enjoy Steak and Prime Rib a lot so I will tell you what my wife tells me when I say “Should I” Her replay is always “A man of your age should do whatever he wants” Now I know you aren’t as old as I am but this is a one way trip so I will say this, If you have your weight where you want it and you have an exercise program in place to keep the body in shape, then you should be able to enjoy the foods you get the most enjoyment from. As long as you are also eating your veggies of course.I enjoy the ketogenic lifestyle and carb cycle one day a week, always the same day, so that I can enjoy a food or two that is a little higher in carbs.

  • Hi Julia, I agree about the confusing information out there,I spend hours researching each week because there is so much that needs to be reviewed. What I find most upsetting is that much of the information is completely misleading. For myself, I do not think that protein is the most important as far as averages are concerned but I do believe a lot of people restrict it to tightly. I have been following a 70/25/5 diet and fighting to keep to those numbers. From here until the end of August I have adjusted that ration to 60/35/5.
    Those percentages might be a lot easier to follow. It does change the amount of grams to 130g fat, 135g protein and 23g carbs on an 1800 calorie daily goal which is interesting because while the amount by percent is pretty good, the actual grams switches.
    I enjoy beef as well and here in Mexico is it much easier to get grass feed beef than up in the states.
    I noticed you didn’t mention avocados as part of your fats, they are a great source of good fat. I also cook with avocado oil because it does not breakdown in heat whereas olive oil does. I keep some good olive oil on hand for salads and some cold recipes but have switched pretty much to avocado oil for most things as you might notice in the recipes I share.
    It sounds like you are pretty much on the right track and if the speed of the weight loss is not the guiding factor, I would continue as you are doing. I use an app called My Fitness Pal to set my mirco’s and then I log in my meals and beverages throughout the day as a guide. Once it is set up it only takes seconds to add your information. I have mine set for 1800 calories a day. At the end of the day it will tell you how much weight you will lose in the next 5 weeks if you continue to eat as you did that day. It is a nice reminder.

  • Thanks, I will try to add a couple of herb butter recipes this week. In case you miss them I will also add them to Sundays Newsletter so if you are signed up for that you will see them there as well. Thanks for the suggestion.

  • I’m just starting my healthy eating diet due to non-alcoholic fatty liver and I haven’t been follow a particular diet plan, I have been reading up on Keto. I’d love some herb butter recipes! Thanks for all the great information.

  • There is so much confusing information out there about keto. So what I understand from your post and from the video is that protein is most important. Beef, pork, fish, eggs and poultry. And use fat as a filler. I can do that. I love beef, I know that is not a popular things to say, but I was raised on beef and pork and bacon.

    My non-meat fat intake consists of a dollop of sour cream in a scrambled egg or omlette, butter to cook with and sometimes olive oil, and either a keto cheese something or other dessert or berries with freshly whipped heavy cream.

    I have no idea if I’m doing this right. I have lost weight though.

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