The Importance Of Protein Consumption For A Keto Diet

Anyone that tries to follow a ketogenic diet is aware that the basis of the diet is a low carb intake and high fat intake. However, not everything is that simple, because there is another very important nutrient that has to be monitored – protein. This article will cover information about following a high protein keto diet since a lot of people tend to forget how important this nutrient is.


Protein is of crucial importance to any diet and it's a basis for optimal health. However, while you are on a keto diet, it is crucial not to consume too much protein. Keep reading to find out why it works like that and also learn several high protein keto diet recipes.

Protein and Weight Loss

According to research, protein is the most sating nutrient, while carbs are the complete opposite. This means that by consuming enough protein, your appetite will be much lower which in turn leads to a lower consumption of calories. So, if you start a ketogenic diet for the purpose of losing weight, then you will definitely need to control the consumption of proteins.


People that have been on a keto diet for some time know that their diet is not very high in protein. However, there is one question that has to be answered. If your keto diet is high in protein, would that be a problem? The short answer is “no” and here are some details to elaborate on that.


Many people have suggested that a diet rich in protein can cause kidney damage and kidney stones. However, research has shown that there are no negative effects on kidney function when a lot of proteins are being consumed. On top of that, recent studies have shown that any type of ketogenic diet, regardless if it’s high in protein, does absolutely no damage to the liver.

When is High Protein Bad for a Keto Diet?

Even though consuming a lot of proteins while being on a keto diet does no damage to the body and it can help with weight loss, sometimes it can be bad for the keto diet. This is because unlike traditional low-carb diets where protein consumption is really high, in a keto diet it should be kept at a moderate level. If you do some research, you will notice that there are hardly any high protein low-fat keto diets out there.


The reason is simple, too much protein won’t allow your body to reach the desired ketosis state. Our bodies use glucose for energy and glucose is found in carbohydrates. The keto diet is low in carbs and the aim is for the body to break down fatty acids and turn them into energy instead. This process is known as ketosis and it means the body is turning fats into energy, causing it to lose weight.


So, if you eat way too many proteins, the body will turn them into energy instead, and your keto diet won't be working as it is supposed to. You will still be losing weight. However, you won't be able to enter ketosis. 

High Protein Ketogenic Diet Plan

Maintaining a diet can be very challenging, which is why it’s important to know exactly what you should and shouldn’t eat. First, you need to look at the food groups and divide to allowed food like that:


  • Fats and oils – Meat and nuts are the best choices. Coconut oil, olive oil, and butter are the best supplements.
  • Vegetables – Above ground vegetables, both fresh and frozen.
  • Dairy – Any type of dairy is good, especially full-fat dairy items.
  • Nuts and seeds – Best is to use nuts like almonds and macadamias.
  • Beverages – Simple drinks are the best for keto. Water, lime juice, and similar drinks.
  • Protein – Organic, grass-fed meat is your number one choice. Just remember not to consume too much protein while being on a keto diet.


Since the focus of this article is on proteins in keto diet, below we are going to list the best foods you can consume which will ensure a high protein rate, but still keep you within the boundaries of the keto diet. Here are some great examples:


  • Fish – Catfish, flounder, mackerel, salmon, tuna, trout, etc. Basically, fish that is caught in the wild.
  • Beef – Steak, ground beef, roasts and stew meat.
  • Pork – Pork loin, pork chops, tenderloin, ground pork, and ham.
  • Poultry – Duck, quail, chicken and other wild poultry.


Besides this, when it comes to meat, you should be eating veal, lamb, turkey, and goat. Other high protein foods that are perfect for a keto diet include bacon, sausage, eggs, shellfish, nut butter and more.

High Protein Keto Diet Recipes

1. Keto Sausage & Eggs Sandwich


  • 2 eggs
  • 1 tbsp. of mayonnaise
  • 1 tbsp. of butter
  • 2 cooked sausage patties
  • 2 slices of cheddar cheese
  • few avocado slices


This is the perfect keto diet breakfast. Depending on your weight, you can make more than one sandwich.


2. Keto Pinwheels


  • 8-10 slices of pepperoni and salami
  • Cream cheese
  • 4 tbsp. of diced pickles


You can switch around the type of salami used in this recipe, and you should always make it for lunch.


3. Chicken Fajitas


  • 1.5 lbs. of boneless chicken breasts (skinless)
  • 1 tbsp. of taco seasoning
  • 3 sliced bell peppers
  • 1 thinly sliced onion
  • olive oil
  • fresh limes


Really good, easy to make dinner recipe. You can serve it with tortillas or guacamole.

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Summary

The purpose of a keto diet is to consume foods that are low in carbs but high in fats. However, people tend to overlook proteins. Many believe that high proteins and ketosis can’t go together but that’s not completely true. If carefully watched a high protein keto diet is viable.


Last but not least, we added three keto recipes that are specifically divided into recipes that you would make for breakfast, lunch, and dinner. All of them are rich in proteins, while they are still letting you maintain your keto diet. To conclude, proteins can be used, while still maintaining ketosis, however, you need to be careful and not go overboard with it.


Moderation is the key here.

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