It is a difficult question because you have so many variables.
Age. If the person is 18 to 21 years old, they’re going to need more protein than someone that’s 30 years old.
Too low stomach acid. If they don’t have enough acid in the stomach, they will not have the ability to digest the protein.
Stress. If they’re under massive stress, they are going to eat a little bit more protein.
Metabolism is low. If their metabolism is low, if they have hypothyroidism or some other issue they can’t consume that much protein because it’s going to overload the liver.
Exercising. If they are exercising they may need a little bit more. (Do not do so much that you are stressed.)
Dr. Berg has a formula that will give you the upper limit for protein.
You don’t want to go more than this because too much protein will convert to insulin and stop your ketosis. Too much protein can also mess up your liver and the kidneys it because it’s just too much for its process.
Here is the formula:
Do not eat more than .8 times your body weight.
For example, Dr. Berg, who is 6 foot 2 and 195 pounds.
If we take 195 pounds times 0.8 that equals 156 grams per day.
If we divided by 3 for 3 meals that comes out to 52 grams of protein per meal.
What does that look like?
Take .8 x body weight divide by 3 (meals).
8 ounces of chicken – 62 grams
8 ounces of steak – 52 grams
8 ounces of fish 45 grams
Please see the grams of protein for chicken, fish and steak below.
Dr. Berg runs really good at about 5 ounces of protein so he cuts this back a little bit from 8 ounces recommended by the formula and eats 6 ounces of fish, about 5 ounces of chicken or 5 ounces of steak.
Here is another example.
Mary is 5 foot 4 and 135 pounds.
If we take 135 pounds times 0.8 that equals 108 grams per day.
If we divided by 3 for 3 meals that comes out to 36 grams of protein per meal.
It is not an exact science. You can use the formula but the best way is to just see how you feel. For example, is your energy high? If your diet is too low in protein you’re going to be fatigued. Monitor at how you feel to get that sweet spot. Everyone is different. You may feel that you need higher and lower amounts of protein. Find your sweet spot.
This Blogger could not find the carb counter that Dr. Berg used. I used Carb Manager and came up with slightly different numbers for the protein in these same foods. I think the point is to have a consistent way to calculate them. Once you know the approximate physical size of the food i.e. 8 ounces of steak you do not need to look it up any more.
Here a link to the carb counter I used.
CARB MANAGER is the Most Comprehensive and Easiest-to-use Net and Total Carb Counter
How do you find your sweet spot for how much protein to eat? This Blog Post may help.
Do You Have These Protein Deficiency Symptoms? https://2healthyhabits.wordpress.com/2020/08/21/do-you-have-these-protein-deficiency-symptoms/
This Post has been condensed from Dr. Berg’s video How Much Protein is Too Much on Keto?
Here is the link https://www.youtube.com/watch?v=pd7HXVdwv8Q
Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He has taught students nutrition as an adjunct professor at Howard University.
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