Skip Nav
Workouts
With These YouTube Cardio Workouts, 30 Minutes Is Enough Time to Burn Major Calories
Workouts
I'm a Trainer, and Here's Exactly How to Perfect Your Plank If You Want Stronger Abs
How Often Should You Exercise While Pregnant?
Workouts
You Can and Should Work Out During Pregnancy, but Here's How to Do It Safely
Personal Essay on Strong Versus Skinny
Workouts
My Gym Changed the Name of Its Class, and It Completely Changed My Mindset
How to Run Longer Without Getting Tired
Workouts
Ready to Start Running Longer? Here's How to Conquer Any Distance and Feel Good Doing It

How Much Protein Should I Eat on the Keto Diet?

This Is How Much Protein You Need Daily to Reach Ketosis, According to an Expert


If you're currently on the keto diet or getting ready to start, you'll want to make sure you're following it correctly. Making mistakes like eating the wrong fats and too much protein can jeopardize your results. According to Catherine Metzgar, PhD, RD, a nutrition scientist and clinician at Virta Health, the ideal macronutrient profile on the keto diet should be close to 70 to 80 percent fat, 15 to 20 percent protein, and five to 10 percent carbohydrates. Eating more macros than recommended can prevent you from reaching nutritional ketosis, the state when your metabolism begins to run on fat instead of carbohydrates.

Dr. Metzgar told POPSUGAR that in her experience, one of the reasons people fail to reach ketosis is because their protein intake is too high. This is because protein has a moderate insulin-stimulating effect that can interfere with ketone production when too much is consumed. According to doctors at Virta Health, studies have found that "most healthy humans maintain lean body mass and function during a ketogenic diet providing between 1.5 and 1.75 grams of protein per kilogram of 'reference body weight'." To find out how much protein you need to consume daily, utilize the following chart created by Virta Health. Note that 1.2 g/kg is the low end of recommended daily protein intake, 1.5 g/kg is midrange, and 2.0 g/kg is the upper end. The doctors at Virta Health advise never going below 1.2 g/kg of protein daily.

Habitually snacking on foods full of protein can cause you to go over your daily protein limit on the keto diet. To prevent this from happening, the Virta Health team recommends eating five servings of nonstarchy vegetables a day, like asparagus, broccoli, or peppers. Remember to consult your doctor before making any changes to your diet.

ADVERTISEMENT
Latest Fitness
All the Latest From Ryan Reynolds