High protein and low-carb diets such as the Keto Diet have numerous health benefits, from weight loss to gaining more muscle mass and treating food allergies. This article will explain what protein is and how much an individual should consume to meet their daily requirements.
What is Protein?
Protein is a macronutrient and is found in food, it’s made up of smaller units of amino acids. Your body naturally produces amino acids; there are several variations when it can’t produce, and you must get these nutrients by incorporating the right proteins in your diet.
You can get protein and the essential amino acids from animal-based meat as well as plant-based foods. Sources for animal protein include poultry, red meat, seafood, eggs, and cheese. At the same time, plant-based protein options include soy-based products, tofu, nuts, and seeds, etc.
Consuming protein helps perform several functions in your body, such as muscle repair growth, maintaining healthy skin, hair, bones, and other organs, and it helps in the creation of enzymes and hormones. Amino acids in protein are used in the creation of new muscle and prevent muscle loss. Amino acids also contribute to the health of our skin, hair, nails, and if these things get damaged, the new amino acids sustain the health of these external organs. Protein also carries insulin and growth hormones that are vital compounds for the body.
Consuming enough protein helps with weight control as well because it reduces your appetite, making you feel fuller, and your body burns more calories when digesting protein as opposed to carbs and fat.
How Much Protein Should you Consume?
If you’re on the keto diet and want to calculate the amount of protein you should be consuming every day, the rule of thumb suggests that for every KG of your weight, your intake should be between 1.2 grams to 2 grams of protein. Eating this much protein ensures muscle preservation and provides health benefits to people who are on the keto diet.
For a nutrient-filled diet, try to consume at least 20 grams of protein per meal for amino acids to reach your muscles. Older people who have developed health conditions over time are advised to consume a larger proportion of protein to counteract age-related health issues.
Recommended Protein Intake
The average recommended amount of protein intake lies between 20-25 grams per meal. You can meet your target by following the given list:
- 100 grams of meat, fish, or poultry
- 240 grams Greek Yogurt
- 100 grams of nuts and seeds (almonds, pumpkin seeds, peanuts)
- 4 large eggs
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End Note
Especially when you’re on the keto diet, it’s important to pay close attention to the amount of protein you’re consuming. Aiming for a moderate amount of protein per serving will allow you to reach your desired weight goal faster. Cutting down on carbs will enhance your ability to burn fat for energy.
