You may be worried about how much protein to eat on keto diet.
Actually, protein intake is one of the types of food that is very essential in ketogenic diet.
It has several health benefits during ketosis.
Eating enough protein in your keto diet provides the 9 essential amino acids that the body cannot produce by itself.
Therefore, the amount of protein intake on ketogenic diet should be around 30% to 35% of total calorie intake per day.
Alternatively, the most appropriate amount of protein to eat on keto diet is 0.7–0.9 grams of protein per pound or 1.5–2.0 grams per kg of body weight.
This is the recommendation of protein intake on ketogenic diet.
In fact, eating enough protein in ketogenic diet will help you get into ketosis quickly.
Furthermore, taking enough protein in ketogenic diet will help you burn fats in the abdominal cavity and help you lose weight more effectively.
Importance of protein intake on keto diet
Enough amount of protein intake on ketogenic diet that is, around 30% to 35% of total calorie intake per day, has advance health benefits in overall body functions.
It has the following health benefits:
Protein helps in building lean muscles
During weight loss in ketogenic diet, your body burns excess fats and calories.
The protein intake prevents you from losing muscles and helps you build lean body muscles.
As you know, protein is the building block of the body.
Therefore, taking enough protein during ketosis helps in growth of new muscles and tissues.
2. Protein intake on ketogenic diet also helps in faster weight loss
Adequate protein improves metabolic rate and reduces your appetite.
This helps prevent intake of excess calories and help burn fats.
Therefore, it enables you to lose weight faster and safely.
3. Protein intake on keto menu prevent reduction in muscle mass
Protein intake on keto menu helps prevent muscle loss in elderly people.
Most elderly persons tend to loss muscles and develop certain chronic illness like neurological disorders.
With enough protein intake on ketogenic diet prevents most of these diseases.
4. Protein intake also boost metabolic rate
Taking enough protein in ketogenic diet will improve your metabolic rate and help prevent metabolic syndromes.
It also helps burn fat deposits in the body that are linked to cancer, diabetes, and heart diseases.
5. Protein also helps as appetite suppressant
Taking enough protein intakes in ketogenic diet may reduce your appetite.
Furthermore, protein can make you feel full and satisfied. This reduces your intake of calories.
6. Enough protein on keto diet prevent chronic diseases
Protein boosts ketone level, insulin sensitivity, controls cholesterol level, and lowers blood sugar level and triglyceride level.
This helps prevent chronic illnesses such as cancer, diabetes, blood pressure, heart disease and many more.
Therefore, ensure you take protein at around 30% to 35% of total calorie intake per day.
Summing It Up
The recommended amount of protein to eat on keto diet is around 30% to 35% of total calorie intake per day.
Eating enough protein on keto diet will help you in preventing muscle loss, and boost your metabolic rate to enable you get into ketosis quickly.
Furthermore, protein will help prevent chronic illnesses like cancer, diabetes, blood pressure among others.