How Much Protein Can You Take On A Keto Diet

Proteins are the building blocks for our muscles, they allow muscles to growth and recover. The Ketogenic Diet however, is a a very restrictive diet with specific macros. So how much protein can you take on a Keto Diet? Don’t worry, you can still eat proteins, but with some considerations.


Proteins are the building blocks of muscles, they are the lean mass we carry in our body.

In a context of diet and fitness proteins have the following functions:

  • Help muscle growth, in mass and strength
  • Assist muscle recovery
  • Help muscle repair after physical activity

So if you are an athlete you can understand why it is so important to have a sufficient protein intake.

Proteins allows you to growth and repair you lean muscle mass.

Proteins are mainly present in:

  • Meat
  • Fish
  • Eggs
  • Beans family
  • Dairy

There are other good source of proteins but the above are the most popular.


Gluconeogenesis is a metabolic process that transforms proteins into glucose.

It is important that you are aware about this process because, as you should know, you don’t want glucose in a Keto Diet.

The body must use fat as a primary fuel in a Keto Diet and if glucose is present this will delay the use of Ketones (fuel from fat).

How Much Protein Can You Take On A Keto Diet?

The Keto Diet is very strict. During this diet you need to avoid eating some food, especially if they contain a lot of carbs.

But what about proteins? How much proteins can you take on a Keto Diet?

You need to consider the following when thinking about proteins in a Keto Diet:

  • The food your proteins come from
  • The macros ratio

Protein Food During Keto Diet

If you are following a Ketogenic Diet you need to limit your protein intake to allowed food.

Most food rich in proteins are also low in carbs however not all. For example, the beans family is not Keto Friendly.

Beans contain a good quantity of quality proteins and also fibers (that can help with Keto side effects) but on the other side, they also contain a lot of carbs.

Since too many carbs can knock you out of Ketosis it would be ideal to not eat this type of food.

Try to stick to Keto Friendly food only like eggs, dairy, meat and fish for your source of proteins.

In addition you can also consider to consume supplements like Whey proteins.

Keto Macros Ratio

How much protein can you take on a Keto Diet? It also depends on the macros ratio.

The Ketogenic Diet requires you to follow specific macronutrients ratios. In particular you need to ideally take your calories:

  • 70% from fat
  • 25% from proteins
  • 5% from carbs

Not respecting the above macros can cause some issue like for example:

  • Stop Ketosis
  • Constipation
  • Diarrhea
  • Worse symptoms of Keto Flu

During a Keto Diet it would be recommended to follow the above macro so that Ketosis can be efficient.

The 5% carbs trigger Ketosis so that the body switches to fat as main fuel.

The increased intake of fat will compensate for the shortage of glucose (carbs), providing alternative fuel.

The moderate proteins still allow muscle growth and repair.

Test Your Ketones Levels

It is hard to understand the ideal quantity of proteins to consume as each individual is different.

The Ketogenic Diet is based on some actually simple principles.

Try to follow these principles and as a suggestion you can try to keep your Ketones level monitored to understand if you are on the right track.

A reduction in the level of Ketones may indicate that you are consuming too much carbs or too much proteins.

If that is the case you will have to adjust your quantities.


Proteins are fundamental for a healthy development of you lean muscle mass but you could have doubts about how much protein can you take on a Keto Diet.

As a general rule you should follow the general Keto Diet ratio (70% fat, 25% proteins, 5% carbs).

Furthermore, you should avoid to consume too much proteins to not trigger gluconeogenesis and other side effects.

Keep your Ketones level monitored and do some test with your nutrition and you can find the right amount of proteins for you.

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