How Much Protein on Keto?

Protein Structure in Human Body
Protein Structure in Human Body

Protein is a widely debated nutrient in the Keto community. The reason is like fats and carbohydrates, protein is also an essential ingredient of every healthy diet. The basic definition or concept of the Keto diet is “intake of low-carbohydrate, moderate-protein and high-fats”. So we can’t deny the importance of protein.

What is Protein?

Proteins are necessary and important nutrients for the human body. These are made from several smaller units called amino acids. Protein is a substance that has amino acids, compounds of oxygen, hydrogen, carbon, and nitrogen. Amino acids are the primary building blocks of proteins.

A human body itself creates 20 amino acids that are necessary for building a protein body. However, there are other nine essential amino acids that the human body can’t make. We intake those nine amino acids in our bodies through the different food we eat.

How Proteins are formed?

Amino acids are the only building blocks of proteins. These amino acids are interlinked with each other forming a large chain via peptide bonds (as shown in the following image). These peptide bonds are structured by the biochemical reaction that releases a water molecule (H2O) which connects an amino group of one amino acid to the carboxyl group of the nearest amino acid. This biochemical reaction is called “dehydration synthesis reaction or condensation reaction”.

Protein Essential Functions in Body
Protein Essential Functions in Body

20 amino acids sorted in millions of different manners to form millions of different proteins. Each protein performs particular functions in the body. These 20 different amino acids that are used by the body to form or synthesize proteins are as follows.

  1. Aspartic acid.
  2. Glutamic acid.
  3. Isoleucine.
  4. Methionine.
  5. Proline.
  6. Tyrosine.
  7. Alanine.
  8. Cysteine.
  9. Glycine.
  10. Threonine.
  11. Valine.
  12. Phenylalanine.
  13. Histidine.
  14. Lysine.
  15. Asparagines.
  16. Leucine.
  17. Arginine.
  18. Serine.
  19. Tryptophane.
  20. Tyrosine.

Out of these 20 amino acids, 11 amino acids (black colored) naturally occur inside the human body and the body uses them to synthesize proteins in the human body. However, 9 other amino acids (blue colored) that must the human body requires can’t produce naturally inside the body; we get them from our daily foods.

Types of Protein

Generally, three types of proteins are founds in foods and the human body.

Fibrous Proteins

Fibrous proteins form tendons, bones, connective tissues, and fibers. The example of fibrous proteins is Keratin, Elastin, Coronin, Actin, Nebulin, Tau, Titin, Myosin, F-spondin, Tubulin, Fibronection, Spectrin, Collagen, Pikachurin, and Dystrophin, etc.

Globular Proteins

Globular proteins are water-soluble and execute multiple functions in the human body, for example catalyzing, transporting and regulating. The best examples of globular proteins are C3-convertase, Albumins, Ependymin, Fibrin, Hemoglobin, Cadherin, Factor VIII, IgA and IgD, C-reactive, C1-inhibitor, Alpha globulin, and Factor XIII, etc.

Membrane Proteins

Membrane proteins interact with or part of biological membranes. These proteins perform a variety of functions in the human body i.e. intercellular joining (join two cells with each other), enzymatic activity and signal transduction, etc. The best examples of membranes proteins are Histones, MyoD, P53, Rhodopsin, Glucose transporter, C-myc, FOXP2, Hydrolases, CFTR, Nicotin Acetylcholine receptor, and Muscarinic Acetylcholine receptor, etc.

The function of Protein in Human Body

Protein Essential Functions in Body
Protein Essential Functions in Body

Protein is the fundamental ingredient of our diet and it is necessary for our survival like fats are necessary. They involved in nearly every biological reaction. We intake protein in our body, where it is broken down in smaller units or molecules called amino acids. These amino acids are incorporated into tissues and muscles. These amino acids perform the following functions in our body.

  • Create hormones.
  • Produces antibodies to strengthen the immune system.
  • Building tissues and muscles.
  • Builds neurotransmitters.
  • Carryout oxygen in blood via hemoglobin.
  • Maintain tissue, muscle and organ structure.

These functions are performed by amino acids, which mean the functions of proteins. Proteins are made up of amino acids. Some other major functions of protein in our body are as follows.

Muscle Growth and Repair

Proteins are involved in the creation process of new muscles. When we take a perfect and balanced Keto diet having a moderate quantity of proteins, it prevents us from muscle loss and damage. In our body muscles, protein is broken down and rebuilt every day. Moreover, proteins keep burning calories and protect your body from a deficit of required calories.

Maintain Body Organs

Proteins play a major role (95%) to keep and maintain healthy bones, hairs, nails, skins as well as internal organs. In these body organs, the rate of creation and growth of protein is slow as compared to the creation in other muscles.

Creation of Enzymes and Hormones

Most of the enzymes in the human body work as protein. Similarly, large numbers of hormones are also necessary for our life like insulin. Our body gets proteins from the food we intake, and that proteins break down into amino acids where hormones and enzymes are formed.

If we summarize the functions of proteins in the human body, the following 9 functions will be summarized.

  1. Cause multiple biochemical reactions.
  2. It provides elasticity and strength to various body parts.
  3. Growth and maintenance of body tissues.
  4. Act as a messenger between body tissues, organs, and cells.
  5. Act as a buffer system to maintain proper pH values of blood and other bodily fluids.
  6. Creates antibodies to prevent the body from external invaders like viruses and bacteria.
  7. A valuable energy source in exhaustive exercises.
  8. Transport nutrients through the entire body.
  9. Maintain a fluid balance between blood and surrounding tissues.

Let’s move to the next topic.

How Much Protein Should we Intake on Keto?

The intake of protein depends on body weight. Research says that the body needs round about 20 to 30 grams of proteins with each meal. We generally set our protein intake at .8g/lb of entire body weight. If applying for a layman, then the simple formula for protein intake is 1 gram of protein per pound of body weight. For example, if your weight is 180 pounds now, and wan to drop it to 160 pounds, then you must intake 160 grams of protein per day.

How Much Protein Should we Intake on Keto
How Much Protein Should we Intake on Keto

For a Keto diet user, the recommended protein intake is 1.2 to 1.7 grams per 1 kg body weight. However, to decrease the bodyweight fast and speedy, you can increase protein intake up to 2.0 grams of protein.

If you are following the treatment of type 2 diabetes with Keto diet or using a Keto diet for therapeutic purposes like during the treatment of certain cancers, the quantity of protein intake should be less than 1.0 kg per body weight.

According to research, the body needs round about 20 to 30 grams of proteins with each meal. This is because our body requires a large number of amino acids so that they should be incorporated in muscles and tissues.

Food that contains a quantity of protein enough for our body

The best source of protein on a Keto diet is that we get from animal food sources. For example eggs, pork, chicken thighs, fatty cuts of grass-fed beef, meat particularly of liver and heart, fatty fish (sardines, halibut, salmon and mackerel, etc.)

Following are the food plan on a Keto diet that provides 20 to 25 grams of protein to intake us.

About 70 grams of Protein

Breakfast

2 eggs

30 grams of cheese

1 cup mushrooms

1 cup spinach

Lunch

85 grams of salmon

2 cup mixed salad

2 tbsp olive oil

½ avocado

Dinner

85 g of chicken

1 cup cauliflower

2 tbsp butter

About 100 grams of Protein

Breakfast

2 eggs

30 grams of cheese

1 cup mushrooms

1 cup spinach

Lunch

130 grams of salmon

2 cup mixed salad

2 tbsp olive oil

½ avocado

Dinner

140-gram chicken

1 cup cauliflower

2 tbsp butter

About 130 grams of Protein

Breakfast

3 eggs

30 grams of cheese

1 cup mushrooms

1 cup spinach

Lunch

150 grams of salmon

2 cup mixed salad

2 tbsp olive oil

½ avocado

Dinner

180-gram chicken

1 cup cauliflower

2 tbsp butter

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