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How Much Protein When Eating Keto

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How Much Protein When Eating Keto?

Traditional low-carb approaches, like Atkins, are a little different from eating keto in that they promote high protein through large amounts of meat, cheese, and nuts. The focus of a ketogenic diet is moderate protein. This is not a diet where you eat as much protein as you possibly can. However, you may still be struggling to get enough quality protein, especially if you are vegetarian and eating keto. In this blog we will address how much protein you need and ways to increase your protein.

 

Keep Your Protein Moderate

It is important that you keep your protein needs to a moderate level. When you calculate your macros, try not to go over 1/2 gram of protein per pound of body weight. For example, if you weigh 200 lbs, that means no more than 100 grams of protein per day. There are a lot of helpful calculators online that will give you your macros, so that you know exactly how much protein to aim for each day, but also to keep it from getting too high.

 

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 on a keto diet is to go for your animal protein. Most meat and seafood contains 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 combination of meat, from high-fat sources like pork and beef versus the leaner protein sources like poultry and fish.

 

Don’t Forget About Nuts

Nuts are great because they allow you to add in more protein with variety. They are one of the best sources of low-carb foods when you are on a vegetarian or vegan ketogenic diet. 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 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. Be wary as some nuts have more carbs than others.

 

Add in Eggs and Cheese

You can also have some dairy products, including most cheeses and 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.


Summary

Eating keto requires a moderate amount of protein. This means eating about a gram of protein for every 1/2 lb of your body weight. There are a lot of animal and plant-based sources of protein to choose from. The key is to make a majority of your protein foods low carb.

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