Avoiding Too Much Protein
Even if you’re eating plenty of fat, if you also eat too much protein, your body can facilitate GNG instead of burn fat for energy. This means that you could spend your whole time thinking you’re eating keto while not actually being in ketosis. And who wants to go to all that effort without getting actual results?
The key is to maintain a high amount of fat intake, a moderate amount of protein intake, and a very low carb intake. This ensure your body still has the adequate protein it needs for cell and tissue function and muscle growth.
What to Measure: Protein and Ketones
There are two main ways to make sure you enter and stay in ketosis in regards to protein: (1) figuring out the amount of protein that’s right for you without it being too much (or too little) and (2) measuring your ketone levels.
For those who aren’t endurance athletes and expend a normal amount of energy each day, the macronutrient percentages on the keto diet are generally:
- 75% fat
- 20% protein
- 5% carbohydrates
Also, a good protein rule of thumb per day is typically around 0.7 to 0.9 grams of protein per pound of lean body mass. Go on the high end for workout days and low end for rest days.