Eating on the keto diet comes with certain benefits, including rapid weight loss and increased energy. But how much protein should you eat on the keto diet? And what are some of the best sources of keto-friendly protein? Read this article to learn everything you need to know about how much protein you should eat on the keto diet.

Whey Protein Helps

If you’re keto-ing it up and looking to lose weight, one thing you want to be mindful of is protein intake. The ketogenic diet is unique in that carbs are limited (to 20-50 grams per day), but high fat and moderate protein are encouraged. When you do consume protein, make sure it comes from healthy sources like meat, fish, poultry, and eggs. Keep your intake of these proteins moderate when beginning or continuing a keto diet because if too much protein is consumed, it can slow down your body’s transition into ketosis (where your body burns fat instead of carbohydrates). This isn’t a big deal if you stick with small portions of proteins throughout your day.

The Keto Diet's Approach to Protein

The keto diet is usually called a high-fat, low-carb diet (HFLC), but it’s just as much of a protein plan. It may be one of the most well-balanced weight loss diets in terms of macronutrient ratios: 65% fat, 35% protein, and 5% carbs. That said, it’s important to know how much protein you’re eating per day to hit your target macronutrient numbers. Getting too little or too much can have serious consequences for your weight loss results—and we don't want that! Here's what you need to know.

Foods High in Protein (and Low Carb)

While it’s generally accepted that 0.8g of protein per pound of bodyweight is enough to maintain your current muscle mass and support your workouts, eating more protein can help you lose weight faster. So if you currently weigh 200 pounds, aim for 160-200g of protein daily (for example, 60g at each meal), says nutritionist Brad Pilon. Weight loss will slow down with too much protein, but doing so may help you lose more fat and preserve more muscle than restricting calories alone. If you’re trying to build lean muscle while still losing fat—say, going keto—it makes sense to focus on high-protein foods like eggs and beef as much as possible.

Fats & Oils for Ketogenic Diets

Before keto, we were told that fat was bad. And while it’s true you should stay away from trans fats and limit your intake of other processed fats like that found in margarine, butter isn’t necessarily bad for you. For example, grass-fed butter contains antioxidants that help lower LDL (bad) cholesterol levels. Some studies show that the consumption of saturated fat can be good for cardiovascular health. That said, if you want to increase your intake of healthy fats on keto, it’s best to go with options like avocado oil or coconut oil rather than butter or ghee.

Non-Meat Proteins For The Ketogenic Diet

There are plenty of protein-rich foods that don’t contain meat. Think eggs, seafood, and soy-based products like tofu or tempeh. Vegans can focus on plant-based proteins as well, such as edamame, peas, lentils, and beans. Be sure to calculate your keto macros with these additions to ensure you don’t go over your carb limit. Excess protein will be stored as fat if not used for energy purposes immediately in your body.

Exceptions To The Rule

When considering protein intake, there are a few exceptions to keep in mind. First, it’s possible to be protein deficient while still not technically following a ketogenic diet. For example, if you eat very little meat, you may struggle to get enough amino acids (the building blocks of protein) from your diet without supplements. On top of that, some amino acids can be hard for your body to process; tryptophan is one example of an amino acid that your body has trouble absorbing on its own. Additionally, natural proteins found in food often have some carbs attached -– usually fewer than 5 percent of calories are from carbs in meats like chicken breast or salmon. Finally and most importantly: Carbs do not make you fat; eating too many carbohydrates does.