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Home » Diet » How much protein should you really have in low-carb diets – Times of India

If you are following a low carb diet or a ketogenic diet, you often end up relying on protein for your daily diet. At times even having more than you should. Eating a low carb diet should by no measure mean that you have a high protein diet. For some people, having too much protein can bring negative effects, including weight gain.Lets admit it! Protein is clearly the most valued macronutrient (macro). If you want to lose weight, you must have been asked to cut down carbs and increase protein. Same goes for muscle gains too. While it is true that it is an important macro since it's composed of amino acids that are essential for repairing and growing muscles, people do tend to end up eating too much protein. So if you are obsessed with steak, chicken breasts or eggs, it is time you read ahead. How much protein do you need?First lets figure how much protein our body really needs? According to dietary guidelines, you need 0.8 grams of protein per kilogram of your body weight. So a 60 kilo man will need approximately 48 grams of protein. However, the number may go up for people who are physically active. So if you lift weights often or are preparing for a marathon or sports event, you may need 1.2 to 1.7 grams of protein per kilogram of your body weight. So it entirely depends on your body needs and a registered nutritionist can guide you on your customised requirement. But another thing that we need to take into consideration is that the body can process only so much protein. The first rule is to spread out your protein intake throughout the day. Do not have too much in one go. Ideally, a quarter of your plate should be protein and remaining healthy fats and fiber. You need to know that protein eats up more bodys energy to break down protein and digest it. And that is the reason a high protein meal will make you feel much fuller than a high carb meal. So maybe have 30 grams of protein on one meal to boost satiation. ConclusionFor some people, going overboard with protein can be dangerous. These people are those with kidney disorders and heart ailments. Too much protein can also lead to chronic constipation and may also act as a big hindrance in your weight loss goals. But you cant do big harm with one meal so ensure that you do not go overboard for a consistent period of time.

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How much protein should you really have in low-carb diets - Times of India

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Home » Diet » How much protein should you really have in low-carb diets – Times of India