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How much protein to eat while in ketosis?

by 723 · March 29, 2013 at 09:35 AM

Hello everyone! I understand that eating too much protein can create an insulin response. I was just wondering if there was a general limit to the amount of protein that can be consumed per day while still remaining in ketosis. Is it a certain amount per pound of kg of body weight? Or is it a certain percentage of daily macros? Or is it just different for everyone and will need experimentation with ketostix to find out? Thanks!

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1513 · February 15, 2013 at 03:42 AM

keto-calculator.ankerl.com

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3500 · September 07, 2013 at 12:44 AM

Too much protein actually increases insulin and glucagon both. It is not a panacea that dietary protein will nix ketosis, but people do report this effect; you may find that it does happen to you, in which case you should substitute in fat for some of the protein you take in. There are rules of thumb out there, including in this thread already, but you should not be below 0.68g/lb body mass, and can go as high as 1.5 when you are near your ideal weight, especially if you are engaged in heavy exercise.

References:

  1. http://www.fathead-movie.com/index.php/2012/07/09/low-carb-ketosis-not-necessarily/
  2. http://www.proteinpower.com/drmike/low-carb-library/why-we-get-fat/
  3. http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html

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536 · March 29, 2013 at 09:35 AM

When you get into ketosis, you should definitely eat more protein than before. Your body can only synthesis ~ 75% of your daily energy needs from fat the rest comes from protein via gluconeogensis. Hence your body will break down it's own muscle tissues or even organs to get the protein. So yes, can lose a lot of weight on a 95% fat diet ,however, this loss would occur mainly from your own muscles.

That's the problem with high-fat, no-carb, low/medium-protein diets. They once were developed to treat epilepsy but they were also found to be great for losing weight.

Given you don't have any issues with your kidneys a high-protein, medium-fat, no-carb, ketogenic diet will help you to get rid of adipose tissue while maintaining muscle mass through giving your body the protein it needs to prevent the breakdown of own protein stores.

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2272 · February 13, 2013 at 09:40 PM

According to "The Art and Science of Low Carb Living", it's .7g-1g per lb of Lean Body Mass

Lean Body Mass = Body Weight x (Body Weight x BF%)

I don't agree with "Don't focus on protein". It is very important to get all the macros correct for optimal ketosis.

Optimal Ketosis (on average) = .7g-1g per lb lean body mass, less than 50g NET carbs (carbs-fiber) and the rest of your calories from fat

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1394 · February 13, 2013 at 08:39 PM

In the beginning, before you are fat adapted, don't focus on protein, just focus on eating a bunch of fat. Of course, still eat protein, but a majority of your daily intake needs to be fat.

After a few weeks, your protein intake can go up, as long as you still eat at least half of your intake as fat.

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3365 · February 13, 2013 at 08:20 PM

3/4 of your lean mass in grams. I'm a 6'2" male... my lean mass is roughly 185lbs, I take roughly 140g of protein a day.

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