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Keto Meal Delivery Service! Keto Drink Mix! Best IR Sauna Available! Fresh Seafood! Fresh fish and seafood delivered to your door. Voted Keto Spokesperson of the Year! Search: Search. Press About Contact Privacy Policy. The optimal protein intake depends on your lean mass total weight minus body fat and your activity level.
Too much protein may disrupt ketosis, as excessive protein will be converted into glycogen and have a similar effect on ketosis as eating too many carbs. On the other hand, too little protein may cause muscle loss.
To find out your ideal protein intake, you need to multiply your lean mass by a factor determined by your activity level. Using your activity level will help you determine your protein intake more precisely. Based on the figures above, the ideal protein intake for different activity levels would be as follows:.
Protein intake on a ketogenic diet does not change based on your goal - in other words it's the same for weight loss, weight maintenance and weight gain! Adequate protein intake and developing ketosis are both critical for maximising fat loss and sparing muscle mass during the ketogenic diet. However, it will take up to 3 weeks before your body gets keto-adapted in some cases even more. During the initial phase of the ketogenic diet, nitrogen losses may occur if your daily net carbs intake is very low.
When your carbohydrate intake goes down, your body converts body protein into glucose. This could have a negative impact on fat loss. For example, if your carbs intake is close to zero, you you may have to eat more protein aka protein sparing modified fast.
Keep in mind this applies to zero carbohydrate intake which means it does not affect most people following the ketogenic diet. Early research into the topic of starvation and low-carbohydrate dieting found that as few as 15 grams of carbohydrates per day can limit nitrogen loss in the body. And raising carbohydrate intake to 50 grams per day severely limits the need for the body to use amino acids for gluoconeogenesis which is why I suggested setting daily carbs on the low-carb days of The Ultimate Diet 2.
This occurs via at least two mechanisms: 1 The increased carb intake maintains blood glucose and insulin at a higher level inhibiting cortisol release. Basically, in the context of dieting, dieters can either jack up dietary protein to cover the increased carbohydrate requirements of dieting or simply eat slightly more carbohydrates to provide them directly. Both have the same end-result. For the most accurate results, use a formula best suited for your needs read more about other caliper methods.
Body measurement method Not the most accurate but can give you a rough idea - it uses your body measurements waist, hips and neck. Here is a good on-line calculator you can use. Visual estimates using comparison illustrations - see the end of this post for comparison images. The aim is to find the level best suited for you.
There are two ways to count carbs - you can either count total carbs or net carbs net carbs are total carbs minus fibre. According to Volek and Phinney , you should not eat more than 50 grams of total carbs grams of net carbs on a ketogenic diet. If your aim is to lose weight or maintain a healthy weight, eating grams of net carbs up to 50 grams of total carbs is a great way to start.
If you want to learn more about total vs net carbs, read this post. In cases such as for the Restricted Ketogenic Diet for therapeutical uses, you may need to eat less than 20 grams of net carbs, or even less than 20 grams of total carbs.
To learn more about carbs, check out this post. Since the ideal protein intake is fixed based on your lean mass and activity level and your net carbs intake is specified by you, the only macronutrient that needs adjusting is the fat intake. Your fat intake is used to adjust the calorie intake.
The more fat, the more calories. Typically, you adjust fat so that you reach but not exceed your target calories. Obviously, the bigger the calorie deficit, the faster the weight loss.
However, for best long term results a moderate deficit is recommended. Even for active individuals, best results are achieved with moderate caloric deficits. What is the minimum calorie intake to achieve maximum fat loss? There are multiple factors that determine the minimum an individual should consume. Although the maximum rate at which your body can release fat is based on a study that has not been done specifically for low-carb, ketogenic diets, it can be used as a safe estimate of the maximum fat loss.
The minimum food intake in calories tells us the maximum rate at which your body can metabolize fat and, therefore, at which you can lose fat. Pin it Follow us Images via BuiltLean. Google Play. Updated Aug 31, Jan 3, Our Keto Calculator is also available as a free download on. Units We auto-select units based on your location. If they are wrong please change them below. Metric US Customary Imperial. Gender Female Male. Age years. Weight Kg.
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