Ketogenic Diet – How Much Protein Should I Eat?
Protein and Ketogenic Diet – From The 30-Day Ketogenic Cleanse Book
One of the important discussions in the ketogenic diet is how much protein is needed / beneficial per day. Some people who write books on ketogenic diet and appear as “experts” on social media, say “do not take too much protein”, while others say “do not extract too much protein”. And there are those who changed their position over time. A striking example of this third group is Maria and Craig Emmerich. They wrote their book “The 30-Day Ketogenic Cleanse” in 2015. They revised their views on protein and fat macros in 2017. They made changes to the critical 3 pages in their books.
Change About Protein and Fat Macros
I put the passages they changed side by side.
In general, macros:
- BEFORE: 70-80% fat, 10-20% protein, 5% carbohydrates
- AFTER: Fat 100 grams or less, protein 75 to 100 grams, total (not clear) carbohydrates 20 grams or less
- BEFORE: Limit protein and focus on fatty proteins, not lean. General advice is 50 to 75 grams of protein per day
- THEN: Make sure to meet your daily protein target every day or at least for a week. The goal is 1.75 grams of protein per 1 kilo of your fat-free body weight.
For example, if you are 65 kg and have 30% fat in your body, your lean mass will be 45.7 kg and your daily protein target will be 80 grams.
- BEFORE: Eat enough healthy fat. If you aim for 1400 calories per day, 80% of them will come from fat, it will make 124 grams of fat per day.
- AFTER: Use the oil like a lever. If you aim for 1400 calories per day, you get 80 grams of this protein 20 grams from carbohydrates, then 1000 calories for fat. This makes 111 grams of oil.
Why Ketogenic Nutrients Shouldn’t be Afraid of Protein?
There is an explanation about this in Maria’s blog: Click here to reach the article. Maria and Craig asked, “Why shouldn’t ketogenic diets be afraid of protein?” They posted a youtube video titled:
2 important points they emphasize in the video:
- Insulin secretion is a natural phenomenon when protein is consumed. The secreted insulin here serves not to store fat but to build or repair muscle. Since the insulin-glucagon balance is disturbed in diabetic patients, in the absence of sufficient insulin, the liver releases some of the glycogen it stores as blood to balance blood sugar. This is how blood sugar rises after consuming protein. That is, the protein does not turn into carbohydrates, it is a result of the natural mechanism required to use the protein.
- Gluconeogenesis is perceived as a bad thing by those on a ketogenic diet. However, gluconeogenesis does not necessarily mean that excess proteins become glucose. Gluconeogenesis is a process that is dependent on glucose NEED / REQUEST rather than excess protein and is natural. Your body can supply the small amount of glucose it needs from protein. No need to hesitate.
Ketogenic Diet Protein – Nutritionist Amy Berger
Dietician Amy Berger has a very important blog post on this subject. Click here for the article.
Besides the points emphasized by Emmerichs, Berger states:
- Gluconeogenesis is not just a protein’s transformation into glucose. The body can also make glucose from fat if needed. Namely, the fats that we take by nutrition are in the form of triglycerides. Triglyceride is the 3 free fatty acids attached to a glycerol molecule. Tri in the word triglyceride means 3 anyway. When triglyceride dissolves and 3 fatty acids appear, 2 of the remaining glycerols can come together to form 1 glucose molecule.
- It is wrong to think that the protein will either turn into muscle mass in the body or excess will turn into glucose. Protein works a lot of different and important things in the body. Bones, hair, hormones, enzymes, neuro-transmitters (serotonin, etc.) anti-bodies in the immune system, etc. are always made of proteins.
At the end of Berger’s blog post, there are links to many articles on this topic.