This is a subject that I get tons of questions about all the time: “How much protein should I eat on Keto?” ► Keto Meal Plan: https://goo.gl/WTFYCD The COO of Diet Doctor, a site that you probably know as well, did an experiment to find out what actually helped put him into Ketosis. https://www.dietdoctor.com/why-youre-not-in-ketosis He then kept testing his blood ketones day after day, all the while increasing how much protein he ate every day. So for the next ten days, he ate between 80-130g of protein, so much more than he was eating before, while keeping his net carbs under 20g/day. He was surprised to see that his ketone readings over the ten days always ended up at around 2 mmol, which is an optimal level of ketosis, when testing his blood every morning. And all of this even though he was eating pretty much double the amount of protein he was eating before. https://www.dietdoctor.com/how-much-protein-can-you-eat-in-ketosis This is not to say gluconeogenesis can’t be a factor, BUT eating too many carbs is way more likely to be what’s keeping you out or kicking you out of ketosis. Excess protein doesn’t magically turn into sugar in your belly. Still, how much protein should you eat on Keto? Jimmy Moore and Dr. Adam Nelly, who you might have heard of, tend to recommend a lower protein intake. Others, like Dr. Jeff Volek and Dr. Stephen Phinney, two of the most respected researchers in the Keto community, recommend eating between 0.6g to 1g of protein per pound of lean body mass in their books. First of all, figure out your body-fat percentage so you know your lean body mass. There are many ways you can measure - if you want to keep it really simple, you can visually estimate your body-fat here: https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ It’s not a precise method to do this, but it’s going to be good enough for most people as a starting point. Now take your current weight, subtract your body-fat in pounds (so the percentage times your weight, and you get your lean body mass. Now that you know your lean body mass, I would set your daily goal for protein intake at 0,6g per pound of lean body mass and your limit at 0,9g per pound. Eating more than that won’t necessarily kick you out of ketosis as everyone of us is different, but you may notice feeling more clear minded and focused when you stay within the lower end of that range. All of this means that for me personally, my daily goal is 85g and my limit is 128g of protein per day. I tend to only hit the upper end of that if I worked out that day, otherwise I tend not to eat more than 85-100g. It’s hard to determine how much protein you actually need every day and what exactly could be too much, depending on your activity level etc. - so you need to test. And if you’re more insulin resistant, you might not be able to handle as much protein as someone else, so you should note how you feel - are you having an energy crash or are you energized, are you satiated for a longer time or do you feel snacky.. Test your ketones every once in a while if you’re not sure. Either way, you probably don’t need to worry about a little extra protein kicking you out of ketosis. Obviously, excessive amounts are more likely to - for example if you’re eating 200g instead of your goal of 90g - but making sure you’re eating less than 20g of net carbs per day is way more important. Another thing to keep in mind is that protein is the most satiating macronutrient per calorie. So if you’re restricting your protein too much, you probably end up eating more fat which is more calorie-dense as well as more veggies - which in itself is not a bad thing, but those can potentially push you over your carb limit. Let’s say you’re eating 150g vs 300g of broccoli per meal. If you’re eating three meals, the broccoli adds up to 16g of net carbs if you ate 150g broccoli per meal but if you ate double that amount, you’re already at 32g of net carbs, which is much more likely to keep you out of ketosis than eating 20g of extra protein would. Try not to overcomplicate things. Just make sure you’re staying below 20g of net carbs and that you’re eating at least around 0,6 of protein per pound of lean body mass and then add enough fat to keep you satiated. Except when you’re fasting of course, then you don’t want to eat anything! :-) In my opinion this is the perfect time of the year to be talking about this. Christmas & the holidays are right around the corner, so you’re probably about to celebrate with your loved ones. And while over-indulging is never recommended, if you’re going to, you’re better off sticking to protein sources. Over-eating protein is always a better option than over-eating carbohydrates and is also going to be the most satiating, which means you’re most likely to stop eating earlier and to eat less calories in total.
Richy Parton: Great explanation! Easy way to work out the amount of protein you need per day. Happy New Year. Can’t wait to see this years videos and live feeds. Thanks
Goldie Zietz: Another great video! When's the book coming out??🤗
contented.io: AWESOME video! Would you ever consider partnering with a marketer to improve your channel/business? I think you have some real opportunities here
C Asuncion: You're back! I've been waiting for a looooong time. I got so worried but thank you for this video. As usual a lot of learnings. Please try to post more videos regularly like once a week even if it's just short ones on what you typically eat and meal prep. Thank you again and happy holidays!
Redeemed: I needed to hear this so bad. Thank you so much. :) I just found this channel and it is amazing. :) tytytytytytytytyty and thank you :) :) :)
George Wright: Hey Angelo, thanks for what you do brother. Tell you what, I've been a little discouraged for the past 3 or 4 weeks I've been at the same weight I was dropping one or two pounds a week at first but now I'm just at a standstill, one thing I found is that it's hard when I'm eating non pre-packaged food to measure the actual amount of protein or fats in a food item to know if that's what's sabotaging me. I don't want to give up so I'm trying to regroup. Keep the videos coming thanks again!
1GoldenBreeze: Great video and very informative as usual, thanks. Happy holidays to you and your family as well! I've never worried about the amount of protein that I eat on keto. I just watch my carbs. I'm still a bit overweight but losing steadily, and I'm in a wheelchair so mostly sedentary. On average I eat from 90 to 150 g of protein a day. I tried the lower protein at first, but I found that it left me hungry even with more fats. I decided to just eat enough protein to feel satisfied and log it. My ketones are pretty constant at around 1.5 mmol. Everyone's body is a little different, and I think we all have to absorb the information that is floating around about the keto woe, and then figure out (mostly through trial and error) what works for us.
Bryan Tarjick: Merry Christmas from Texas! Thank you for another great video with great information.
dome solino: Where can i find your pc wallpaper ;)
Shirley Fish: Glad to see you are back. Your videos are very informative. Hope you can share some recipes. All the best for the holidays.
Peg Swicegood: Merry Christmas!
Paula Brown: Great to see you back! I missed your videos.
nycgemini7222: You are GREAT! Great info!
Venger Al: I just now started keto and I was wondering about this very topic. This video was very informative and helpful.
If you have any tips for sticking to keto I would appreciate a comment or a video discussing it
Jennifer Myers: I have found that I can be much more lenient with my protein consumption as opposed to my carbohydrate intake. In other words increasing my protein, even to what I often deem as “too much protein” has generally been a non issue in my personal experience.
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