How Much Protein do we Need?
There is a lot of conflicting information out in internet-land. Even the health experts we’ve been following for years have different points of view when it comes to how much protein we need. When following a low-carb diet, your protein needs can vary based on your specific health goals, activity level, Overall health.
🔹 General Recommendation:
For most people on a low-carb diet, a typical recommendation is to multiply .5 - .8 x your weight = grams of protein per day. For example, if you weigh 154 pounds, this translates to 77 to 123 grams of protein daily. Please do your own research.
🔹 Keto/Low-Carb:
Traditional keto macros are 70% fat, 25% protein, 5% carbs. Newer recommendations have protein higher and fat lower. You can adjust to what works for you. Ensure your protein intake is balanced with your low-carb intake. If your goal is ketosis, then stick to traditional keto macros. If weight loss is your goal, you can still go much higher in protein, but you will need to still keep your carbs low.
🔹 Individual Needs:
Your ideal protein intake can depend on factors such as age, muscle mass, and overall activity level. Those with higher muscle mass or more intense physical activity might need more protein.
🔹 GLP-1, Semaglutide, Tirzerepatide (I will refer to this category as Ozempic)
When taking medications often prescribed for managing type 2 diabetes and weight loss, it’s important to balance your diet to support overall health while addressing any specific needs related to the medication. While these medications don’t directly affect your protein requirements, some experts say that muscle mass may be lowered on this or any other weight loss plan/drugs.
Here are some general guidelines to consider:
Weight Management:
If you're using Ozempic for weight loss, you might benefit from a slightly higher protein intake to help with satiety and muscle maintenance. In such cases, aiming for around 1.2 to 1.5 grams of protein per kilogram of body weight could be beneficial. For a 70 kg person, this would be about 84 to 105 grams of protein daily.
Dietary Balance:
Since Ozempic can affect appetite and potentially lead to weight loss, it’s crucial to ensure you're consuming enough protein to maintain muscle mass and overall health.
❓ Do you feel getting enough protein is important? Do you feel you get enough? 👇
You got this!
💗 Leta
~ Intentionally Bare
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❗️ DISCLAIMER: Health information given here is based on public research and is not meant to take the place of your doctor's advice. Always do your own research and discuss it with your health practitioner before trying a new diet, supplement, or exercise plan.
