![]() Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board. Most information at Diet Doctor is free forever. We're fully funded by the people, via an optional membership. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. Eating too little or too much protein on a ketogenic diet (or any diet) can lead to dangerous or unwanted results. Using this number, we’re able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.Īll our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. Our keto calculator uses body fat percentage to calculate your lean body mass. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. The guide contains scientific references. This guide is written by Franziska Spritzler, RD and was last updated on June 17, 2022. High-protein recipe macro guidelines - the evidence The protein grams column tells you how much protein you’ll get per serving. ![]() Feel free to enjoy them as snacks, but for meals, choose recipes with at least 25 to 30 grams of protein. While these recipes can help boost your daily protein intake, they usually will not provide enough protein to be considered a meal. Again, this is true for keto, moderate low-carb, and liberal low-carb recipes. Our recipes for high-protein breads, appetizers, and snacks also provide at least 25% of calories from protein. A ketogenic diet primarily consists of high fat intake, moderate protein consumption, and low carbohydrate intake. The carb percentages and gram amounts vary depending on the level of carb reduction. Foods, recipes, or meals with a high protein percentage deliver a lot of protein for fewer calories, which can help improve weight loss.įor all levels of carb reduction - keto, moderate low-carb, and liberal low-carb - high-protein meals must provide at least 25% of calories from protein and 30 grams of protein - except for breakfast, which will include at least 25 grams. The protein percentage column tells you how much of the recipe’s calories come from protein. All Diet Doctor recipes classified as “high protein” meet the criteria in the table below.
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