Will my protein intake affect my keto?

(Neethu) #1

According to the keto calculator macros
My intake should be 71g of protien and 98g of fat
I don’t include Meet in my diet. But include eggs.
But when I calculate my intake it’s ending up at 40.3 g protein and 87.5 g fat. Will it affect my keto… if so what should be my protien intake to match my macros.

(Ethan) #2

Affect your keto? Not in the sense that it will throw you out of ketosis. Will it affect your ability to maintain or build muscle mass? Potentially.

#3

How did you calculate your macros?

You need an adequate amount of protein. It’s the only macro with a lower limit, and it’s hard to get too much. All the others are typically upper limits. There is no “matching” protein to the other macros. Your macros will depend on your bodily needs and your overall goals.

You may want to look at a protein powder. I use it for drinks and as a flour in my breads and buns and such.

Do you eat cheese or seafood?

You really haven’t given us much information to go on.

(Neethu) #4

Using an online calculator.
And I did include mozerella cheese in my diet
Please suggest me any calculator you know Better of

#5

I’ve used this one and this one. But, for me, the only real takeaway is the protein level. And it varies depending on the body composition and activity level. Note that both of those calculators give a wide range for the protein macro.

The carb macro is pretty much dictated. The “20 net grams of carbs” is the standard and is the lowest common denominator where almost anyone would be in ketosis, although many can handle more.

After carbs and proteins, fats and calories are just a function of hunger and whether you’re trying to lose weight or need more energy. Even if you have a suggested goal, it’s more of an upper limit. Not a goal that you have to meet. But, if you are hungry, eat more fat, maybe a little protein, but as few carbs as possible.

For me, the biggest advantage of keto is that I’m no longer ravenously hungry all the time. But I still do eat habitually and not just when I’m hungry. I’m working on that. :frowning:

#6

Protein is WAY too low, don’t care about any other info at that point, some people need to stay lower, but not like that. If you give us what info your feeding it we can take a look. What is your activity level and are you working out?

(Neethu) #7

Currently not working out… but planning to…
I take protien from tofu, eggs and veggies.

(Laurie) #8

My protein goals are very similar. To achieve 70 grams of protein, I aim for about 20 grams per meal × 3 meals, plus 10 more from snacks, etc.

I’m no tofu expert, but according to the Internet, a “serving” of tofu contains between 10 and 17 grams of protein. As you know, eggs typically contain 6 grams each. So you’d need to be eating a lot of tofu and/or a lot of eggs every day. I don’t think you can get much protein from low-carb vegetables.

Perhaps you can supplement with cheese, nuts, and seeds (check online for the best low-carb nuts and seeds), as well as soybeans. Black soybeans are lower in carbs than white soybeans. You can convert many bean and lentil recipes using soybeans.

Toasted soybeans are a handy snack. If you can’t buy them, it’s pretty easy to toast them at home. I used to do this in a frying pan. You need to be sure to cook them completely; instructions are available online.

There’s also protein powder from various sources: whey, pea, etc. (I found the hemp protein to be pretty awful, but I guess lots of people use it.) If you can find unflavored/unsweetened protein powder, you can it to other foods and recipes. Or just make a drink out of the flavored stuff. Good luck!

(You've tried everything else; why not try bacon?) #9

Broccoli is 26% protein, steak has almost that much. Broccoli also has a fair amount of fiber, so you don’t have to worry so much about its carb count. How about broccoli with cheese sauce? Lots of protein, lots of fat.

It’s good that you can have eggs, since people describe them as the perfect keto food.

The amount of protein you eat should be in proportion to your lean body mass. You want to eat enough protein to avoid losing lean tissue. I understand that all the essential amino acids are available in plant form, so you shouldn’t need to worry about them, especially with eggs in your diet. Protein anywhere in the range of 0.8 to 2.0 g/kg/day should be fine.

#10

Comparisons by weight and by calories (data from Google):

Food Grams Calories Fat Carbs Fiber Protein
Broccoli 100 34 0.4 7 2.6 2.8
Rib Eye 100 291 22 0 0 24
Food Grams Calories Fat Carbs Fiber Protein
Broccoli 294.1 100 1.2 20.6 7.6 8.2
Rib Eye 34.4 100 7.6 0.0 0.0 8.2

A 100-calorie portion may have the same amount of protein, but the broccoli also comes with more carbs than the proteins, even if you subtract out the fiber… :frowning:

(You've tried everything else; why not try bacon?) #11

Well, then, I guess that rules out broccoli as a source of protein on a vegetarian keto diet. My apologies for trying to help. I guess you’re on your own.

#12

Hey PaulL, from reading you post’s I know you are pretty clued up. What you think of this,.

https://player.vimeo.com/video/273508045

(You've tried everything else; why not try bacon?) #13

I think Ted Naiman should divorce his wife and marry me, that’s what I think. :grin:

Oh, wait—you meant the talk? Yeah, that made a lot of sense. He whizzed throught the studies, so I’ll have to go to his Web site and check them out, but if they hold up, I think he’s onto something. The protein leverage hypothesis is highly plausible; the question is whether it’s as plausible as “eating fat makes you fat,” or “eating carbohydrate stimulates insulin production, and high levels of insulin produce all sorts of fascinating but highly unpleasant effects on the human body.”

What he said about the rats and mice is true from my experience and from studies I’ve read or read about, so I’m not tending to doubt the rat and mouse studies he cites. In fact, in light of this video, I’m going to have to change how I feed my rats, if I want them to be as healthy as possible.

(Blessed with butter ) #14

@ paulL It says I should have 119 g of protein. That’s only like 4:5 oz of protein. Is that right. Seems so low. I weigh 219 and am 5’6. 53 years old

(You've tried everything else; why not try bacon?) #15

@Judy1437 You might be confusing “protein” with “meat.” For example, if you wanted to get 119 g of protein from eating steak, you’d have to eat 476 g, or about 17 ounces, of steak. When you put it like that, it doesn’t sound so bad, does it? :grin: :bacon:

(Blessed with butter ) #16

Ya that’s awesome. So I might be stupid. So if you eat a ounce of cheese it’s not a ounce of protein. Right?

(John) #17


1 oz of white cheddar cheese (28g total) = 9.4g fat, 6.5g protein, 0.9g carbs, leaving 11.2g of “something else”, primarily moisture.

(Blessed with butter ) #18

Using this site forever. Thank you. I am going back to logging everything again too. Thanks for the information :smiley: