Maintaining keto is clearly getting most of your calories from fat. The ideal ratio is 75 percent fat, 15 percent protein and 10 percent carbs.
It is important to control the right amount of protein and higher amounts of fats. Fats have little effect on blood sugar and insulin levels. Protein does affect both blood sugar and insulin, if large quantities are consumed. If you overeat protein, about 56% of any excess protein will be converted to glucose (sugar) in the body and that extra glucose will increase insulin, which interferes with the body’s ability to burn fatty acids.
Calculating the Proper Amount of Protein
The proper amount should be a target of 0.7 grams of protein per pound of lean mass per day. (If you are inactive, it should be lowered to 0.5 grams, which no one should be on because you need to exercise.)
Take your total body weight ____________.
Estimated body fat percentage_________ Calculate body fat percentage X body weight: _________.
Calculate lean body mass or fat weight minus total body weight, which gives you a total lean body weight ____________.
Now multiply your total lean body weight by 0.7__________. Daily protein calories are (grams x 4): ________________.
Here Are Some Examples
For a person weighing 200 lbs. with 32% body fat:
200 total weight x .32 percent body fat = 64 lbs. of fat. 64 lbs. – 200 lbs. Total body weight equals 136 pounds of lean mass. 136 pounds x 0.7= 95.2 grams of protein per day or 380 calories.
For a person weighing 150 lbs. with 22% body fat:
150 total weight x 22% body fat. 150 x .22 = 33lbs. 33lbs – 150lbs = 117 x 0.7 = 81.9 grams of protein. 81.9 x 4 = 327 calories.
For a person weighing 100 lbs. with 28% body fat:
100 total weight x 28% body fat. 100 x .28lbs = 28 lbs. 28lbs – 100lbs = 72lbs lean body weight. 72 x 0.7 = 50.4 grams of protein or 201.6 calories.