Protein for lean people

(German Ketonian) #1

Hi everyone,

I am fairly new into the ketogenic diet (approx. 2 months). Doing keto VERY strictly for those 2 months, I figure I am fat adapted quite well. My average macros as of today are 88% fat, 11% protein, 1% carbs (around 200 grams of fat, 40-60 grams of protein, usually well below 10-15 grams of total carbs).

I am pretty lean, at least according to the scale (6’0, 150 lbs, around 184cm, 68kg).

Now, I have noticed that upping my protein intake to around 80-110 grams makes me feel much better and doesn’t kick me out of ketosis. But according to most calculators, my protein intake should be as low as I’ve kept it for the first two months. I figure I just should listen to my body, but I want to know if others have had similar experiences or whether there is data to show this phenomenon for lean, normal people.

I know that keto is normally applied for medical (diabetes, epilepsy etc.) or performance reasons. I actually do it, first, because of fighting against depression (just love how ketones make me happy and burst my hormones). Secondly, I just love my overall body feeling with keto.

Any thoughts on this protein question? Thanks!

#2

I do better with more protein than recommended so it’s what I do

(Edith) #3

Me, too. I was starting to feel crummy even though i was in ketosis. I upped my protein to about 80g a day (I am a 51 year old female, 5’3", 117 pounds) and I feel so much better. I exercise almost every day, so maybe my protein needs are higher because of that.

(You've tried everything else; why not try bacon?) #4

If you feel better eating more protein and it’s not kicking you out of ketosis, then listen to your body. I’ve heard recommendations ranging from 0.8 to 1.5 grams daily per kilogram of lean muscle mass, more if you exercise a lot. You want to avoid overdoing protein primarily because an excess stimulates insulin production (by means of a process called gluconeogenesis). You want to stay ketotic, especially if ketosis is helping you fight depression. I know from experience how debilitating depression can be.

(Jacob Wagner) #5

As long as you aren’t going over 3-3.5 g/kg LBM, listen to your body. If you are above that on average then there is risk of toxicity from nitrogen wastes that are produced when breaking down proteins.

–Jacob

(German Ketonian) #6

As of now, being 2 1/2 months into keto, my max has been 150grams per day… I don’t think thats totally over-board. What do you guys think?

(Michelle) #7

I think it’s fine if you are still in ketosis. You have to experiment to find what works best for you, and sounds like you have.

(Allie) #8

Do what feels right for your body. Part of the keto lifestyle is finding what works for you personally.

(German Ketonian) #9

Thanks to everyone! For my body, it seems to boil down to carb intake. If I stay below 20-25 grams, my body is fairly tolerant when it comes to protein. This seems to replicate some N=1 experiments that can go to 175 grams for a prolonged period without GNG kicking you out of ketosis. I have noticed that my obsession with macros has had some unhealthy eating patterns, with too much less nutrient dense foods (like butter) dominating my calorie intake, instead of actual foods like cheese and meat. I just was too afraid of the protein, I guess. Time to adapt!

(Allie) #10

I seem to be the opposite so can be fairly relaxed with carbs, but have to keep protein in check. I don’t track anymore (since July) and don’t count calories at all so don’t know exact numbers, but still pay close attention to what I eat.

(Adam Kirby) #11

A lot of lean or even not so lean people definitely prefer eating more protein, I am the same way. Basically, do what works!

(Mark) #12

I agree. Dr. Ron Rosedale says the most important macro to track is Protein, followed closely
by carbs. .75 grams per KG LBM per day for Protein, for most folks is what he recommends. :slight_smile:

(Edith) #13

I think that is supposed to be 0.8g per kg of total body mass. :slightly_smiling_face:

Edith

(Mark) #14

Per Dr. Ron Rosedale it’s .75 gram or less (down to .6) AND it’s per KG of LEAN Body Mass, NOT total
Body mass (BIG Difference). :slight_smile:

(German Ketonian) #15

Sounds ridiculous to me, sorry to say! I am 185cm and weigh around 68kg. My lean body mass is somewhere around 50 I guess. I am supposed to eat less than 20g of carbs, and less than 40g of protein? I mean I get that keto involves eating real food but that just pretty much takes away EVERY real food except pure fats… this defeats the purpose if keto, IMHO. I am no protein enthusiast, by any means, but I need to have at least me body weight in grams of protein per day. This seems like a healthy, moderate amount to me…

(You've tried everything else; why not try bacon?) #16

@Zimon Chill, bro! Firstly, the advice I’ve heard ranges from around 0.8 to 1.25 g per kg of LBM. Then the other thing to remember is that it’s grams of protein, not grams of meat. So on one site, I saw an estimate that a certain type of steak contains 22% protein, which means that even only 40 grams of protein translates to around 182 grams of actual steak. That sounds better, doesn’t it?

(Allie) #17

Truth is there is no formula that fits everyone so we all need to get in tune with our own bodies and pay attention to what they require.

(German Ketonian) #18

Don’t worry, didn’t mean to come across angry. But .6 to .8 is so far removed from what I consider a diet based on whole foods, because you can only eat small amounts of “real” food like eggs and meat and drench it in fat. I just don’t know about that…

(You've tried everything else; why not try bacon?) #19

No worries. You’ve helped me with stuff, so I wanted to return the favor. Glad to know you were more okay than you sounded.

(German Ketonian) #20

Just relating to the steak example: I can assure you that doesn’t work for me! I mean, 40 grams of protein would be all I get according to .6 to .8 kg of lean body mass. I won’t be getting through the day by having one steak of 180 something grams and chew at the wall paint in the afternoon …