One of the biggest mistakes people make when reducing their carbohydrates (or following any nutrition plan for that matter) is eating too little protein. 

Many wrongly believe that high protein consumption may turn to glucose — through a process called gluconeogenesis — which supposedly sabotages the body’s ability to burn ketones for fuel. Due to this misguided thought process, a lot of people never get to experience the full benefits of any properly formulated diet. 

How Much Protein

How much protein you need on your diet depends on your unique body and goals. Using the example of a 140-lb person, you would multiply that number by 0.6 to get the minimum protein amount (140 x 0.6 = 84 grams).

You can then do the same for maximum protein intake by multiplying by 1 (140 x 1.0 = 140 grams), which gives you an ideal intake range. In this case, would be between 84-140 grams of protein per day.

You can also use an automated calculator which is quick, easy, accurate, and takes your unique measurements into account.

The Protein Myth

There is a pervasive belief in low carb communities that eating too much protein can increase the amount of blood sugar present in the blood through a metabolic pathway called gluconeogenesis.  Gluconeogenesis (GNG) is the creation of new glucose in the body from non-carbohydrate sources such as lactate, pyruvate, and protein. 

The body uses compounds like lactate, amino acids (protein), and glycerol to create glucose when no carbohydrates are present. This may lead one to assume that gluconeogenesis should be avoided at all costs. After all, when glucose is present, it means the body is not producing ketones to use as the main fuel source. 

Some glucose is required for sustaining life and cells use gluconeogenesis to ensure you don’t die when there are no carbohydrates present in your system.

The three main responsibilities of GNG include:

·       Preventing hypoglycemia

·       Fueling the tissues that can’t use ketones

·       Replenishing glycogen stores

This doesn’t mean you have to consume a high carbohydrate diet to survive. The body does require glucose and glycogen to stay healthy (even in ketosis), but it can create the right amount from survival mechanisms like gluconeogenesis

Do not consume lower amounts of protein to avoid gluconeogenesis. Too little protein is worse for your health than too much.

The Role of Protein

Protein is an important component necessary for every vital function of your body. It’s built from amino acids that come from food. 

Protein is required for several different actions in the body including

·       Regulation and function of the organs and tissues

·       Maintaining a healthy weight

·       Building muscle

·       Required for healthy bones, muscle, cartilage, skin, and blood

·       Optimal enzyme and hormonal function

·       Lowering blood pressure

·       Regulating cholesterol

Restricting carbohydrates is one of the foundational elements of the ketogenic diet but the body does need some glucose for certain functions. 

This means protein plays an even larger role for optimal health in people who follow a low-carb diet. When your body cannot produce glucose from protein (via gluconeogenesis), it will start looking for other sources, like muscles and lean tissue. Keeping protein intake low can negatively affect your overall body composition, strength, and endurance. 

Many people who consume too little protein experience[*][*]:

·       Weight loss plateaus

·       Thyroid issues

·       Hormonal imbalances

·       Hair, skin and nail problems

·       Increased severity of infections

People often experience significant improvements in overall health after increasing protein intake.

Protein Needs

It is understood that the bulk of your calories should come from fat (exogenous and endogenous sources) to successfully start burning ketones for energy while keeping carbohydrates low.

The traditional ketogenic macronutrient protocol recommends: 

·       75-80% of calories from fat

·       20% of calories from protein

·       5% of calories from carbohydrates

For many people, especially those who exercise frequently, protein intake should make up a larger percentage of total daily caloric allowance. 

A more effective way to calculate macronutrients needs might be:

1.     Prioritize Protein

Against popular opinion, protein should be your first priority, not fat.  Calculating your protein intake will differ depending on your activity level. 

If you work a desk job, don’t exercise often and live a sedentary lifestyle: 

·       Protein intake should be a minimum of 0.8 grams per pound of lean body mass . Lean body mass (LBM) is how much weight you carry that isn’t fat.

If you are physically fit, an athlete, or want to build muscle:

·       Protein intake should be 1-1.2 grams per pound of body weight, not lean body mass.

·       Consume the upper threshold if you want to gain more muscle or need to stay in peak physical shape for athletic competition.

These are the minimum amounts of protein to consume. Do not fear eating more - it will not hinder your goals. Eating less protein can be worse for your health than having more.

2.     Lower Carbohydrates

Decrease your carbohydrate intake to 20-50 grams of total carbohydrates, not net carbohydrates.  This means you should count the fiber you consume as part of your carb consumption.

People who are lean, physically fit, or want to gain weight and build muscle can consume more carbs while those living an inactive, sedentary lifestyle should keep carbs under 30 grams.

3.     Fill Up With Fat

After calculating your protein and carb intake, subtract that number from your total daily calorie allowance. 

Using this approach often supports people in conquering their weight loss plateaus and any mental fatigue that may occur from protein deficiencies.

Body Composition Is Key

A large percentage of the keto community believe that as long as your urine strips or blood ketone monitor show a high indicator of ketones, you are successfully burning body fat and losing weight. 

This is not the most accurate measurement to monitor on the low-carb lifestyle. 

Focusing on long-term, lean tissue growth will provide you with a much more accurate evaluation of the success of your diet.

When first starting a low carb protocol, your body produces large amounts of excess ketones and in a body that is not yet fat adapted, these ketones are excreted through your breath and urine. The longer you follow a low carbohydrate plan, the more efficient your mitochondria become with ketone utilization.

In fact, most long-term low carb followers who are fat-adapted have lower ketone levels (.6 – .8 mmol) because their body has become more efficient in using ketones for energy, rather than excreting it through urine and breath.

Producing high ketone levels does not mean your body is utilizing them for energy and helping you lose weight. Unless you are on the ketogenic diet for serious health conditions like cancer, ketone levels should not be your first priority. Tracking your body composition long-term, energy levels and lean tissue growth are much better metrics to focus on.

Eating large amounts of fats will also produce high ketones. 

Many will struggle with weight loss plateaus because they are eating well above their calorie needs (by eating too much fat!) without realizing it. When this happens, your body will utilize the dietary fats that are being consumed first to produce ketones instead of burning off stored body fat. This means even if you restrict carbs, you’ll still gain weight.

Focusing on building lean mass long-term and monitoring your overall physique will help you determine whether or not you are eating too much.

Protein Sources

Not all protein sources are optimal. The belief that your body utilizes macros the same way no matter what source it comes from has been debunked by science. 

A study evaluating both men and women observed the difference between processed meats and red meat for higher carcinogenicity. Based on this review, scientists concluded that processed meats can cause colorectal and stomach cancer whereas red meat did not.

Processed meats you should avoid or limit include: 

·       Pepperoni

·       Corned beef

·       Pastrami

·       Salami

·       Bologna sausage

·       Hot dogs

·       Jerky

·       Vienna sausage

·       Ham

·       Pancetta

Instead, focus on getting your protein from healthy, whole food sources including:

·       Beef, preferably fattier cuts like steak, grass-fed beef, NY strip, ribeye and porterhouse

·       Poultry, including chicken breast, quail, duck, and turkey

·       Fish, including tuna, salmon, trout, halibut, catfish, and cod

·       Organ meats, including liver, heart, tongue, and kidney

·       Eggs (especially the yolk)

·       Lamb and goat meat

·       Beef protein

·       Egg white protein

·       Bone broth

While processed meats may be more convenient and often times tastier, it’s imperative that you get the majority of your protein from healthy sources to live a healthy life free of disease. 

Collagen

Collagen is the protein responsible for binding your body together along with making up the tissue in cartilage, joints, skin, muscles, hair, eyes, gut, and nails. Although it is a great supplement, it is not a complete protein and does not form part of your protein goal for the day.

The health benefits of collagen range from:

·       Muscle growth

·       Preventing leaky gut

·       Strengthens bones

·       Promotes gut health

·       Improves brain health

·       Promotes tissue repair

·       Supports skin health

Adequate Protein Is Optimal

Simply because protein may create some glucose, does not mean it is bad when trying to keep carbohydrates low. Your body is smart and has evolved to create just the right amount of glucose to survive via gluconeogenesis, without any complications.

You should rarely worry about eating too much protein. In fact, eating too little can be more problematic. Many people who are experiencing negative side effects may benefit greatly from increased protein consumption.

If you aren’t experiencing the full health benefits of your nutrition protocol, increasing your protein intake while regularly monitoring the change in your overall body composition should help you blast through any health plateaus you may have fallen victim to.