How much Protein should you eat on Keto? Protein and the Ketogenic Diet

This is a subject that I get tons of questions about all the time: “How much protein should I eat on Keto?” The COO of Diet Doctor, a site that you probably know as well, did an experiment to find out what actually helped put him into Ketosis. http://ift.tt/2qs7hLM He then kept testing his blood ketones day after day, all the while increasing how much protein he ate every day. So for the next ten days, he ate between 80-130g of protein, so much more than he was eating before, while keeping his net carbs under 20g/day. He was surprised to see that his ketone readings over the ten days always ended up at around 2 mmol, which is an optimal level of ketosis, when testing his blood every morning. And all of this even though he was eating pretty much double the amount of protein he was eating before. http://ift.tt/2rEGXAi This is not to say gluconeogenesis can’t be a factor, BUT eating too many carbs is way more likely to be what’s keeping you out or kicking you out of ketosis. Excess protein doesn’t magically turn into sugar in your belly. Still, how much protein should you eat on Keto? Jimmy Moore and Dr. Adam Nelly, who you might have heard of, tend to recommend a lower protein intake. Others, like Dr. Jeff Volek and Dr. Stephen Phinney, two of the most respected researchers in the Keto community, recommend eating between 0.6g to 1g of protein per pound of lean body mass in their books. First of all, figure out your body-fat percentage so you know your lean body mass. There are many ways you can measure – if you want to keep it really simple, you can visually estimate your body-fat here: http://ift.tt/2wzF6x3 It’s not a precise method to do this, but it’s going to be good enough for most people as a starting point. Now take your current weight, subtract your body-fat in pounds (so the percentage times your weight, and you get your lean body mass. Now that you know your lean body mass, I would set your daily goal for protein intake at 0,6g per pound of lean body mass and your limit at 0,9g per pound. Eating more than that won’t necessarily kick you out of ketosis as everyone of us is different, but you may notice feeling more clear minded and focused when you stay within the lower end of that range. All of this means that for me personally, my daily goal is 85g and my limit is 128g of protein per day. I tend to only hit the upper end of that if I worked out that day, otherwise I tend not to eat more than 85-100g. It’s hard to determine how much protein you actually need every day and what exactly could be too much, depending on your activity level etc. – so you need to test. And if you’re more insulin resistant, you might not be able to handle...

from Keto Diet Fact or Fiction http://ift.tt/2l4L6cj