Protein Suggestions for Specific Diets

Last week we talked about general protein guidelines, but what if you’re on a very specific type of diet?  As always, you can tailor any diet to suit your needs, but let’s talk about what the experts suggest for protein macros for some of the most popular diets:                                                                                                                                                

🔹 Keto

 A traditional ketogenic diet is 75% fat, 20% protein and 5% carbs.  This can be tailored to suit your goals and lifestyle.  If you want to include more protein, lower the fat macros.  If your goal is to be in ketosis (for faster weight loss and/or healing a health condition), it’s best you test yourself with a blood ketone meter to see how high you can go on your protein before going out of ketosis.  For regular weight loss and good health, ketosis is not necessary.

 🔹 Paleo

 A typical paleo diet consists of 40% fat, 30% protein and 30% carbohydrates. 

 🔹 Carnivore

 Experts say you should aim for 1.2 – 2.2 grams of protein per kg of body weight.  For example, a 154 lb. individual with a moderately active lifestyle might consume 112 – 154g of protein per day.  Up the protein if you exercise a lot.

 🔹 Low Carb

 Eating low carb is pretty macro flexible.  You have to determine for yourself how many carbs your body can handle and still lose weight.  These macros will vary greatly from person to person, but a good guideline is:  30 – 40% fat, 40 – 50% protein and 10 – 25% carbs.

❓  Do you stick to a specific amount of protein per day, or do you wing it? 👇

You got this!

💗 Leta