You will consume adequate amounts of protein — never less than you need. This macro is one of the hardest to nail down when starting keto due to all the conflicting misinformation about it.
Too much protein will put your keto diet out. Gluconeogenesis is a metabolic process of making glucose, a necessary body fuel, from non-carbohydrate sources such as protein, lactate from muscle cell energy metabolism and the glycerol component of fatty acids.
How much protein should you eat in ketosis?
Depends on your goal is improves overall health or makes it an effective tool for weight loss?
For Weight loss
A good range to aim for is 0.3–0.5 grams of protein per pound of body weight. For most people is like 6-9 eggs per day. Just for reference one egg, 1 oz of fish chicken or steak they all have around 7 grams of protein.
Don't worry about the low protein intake because you can actually train your body to eat itself—and believe it or not, you want it to. It's a natural process called autophagy (self-eating), and it’s the body’s system of cleaning house: Your cells create membranes that hunt out scraps of dead, diseased, or worn-out cells; gobble them up; strip ’em for parts; and use the resulting molecules for energy or to make new cell parts.
There are so many health benefits of ketosis (in addition to weight loss)
Increased memory, cognition, clarity, and seizure control; less migraines.
Fighting some types of cancer.
Lower blood pressure, lower triglycerides, better cholesterol profiles
Decreasing inflammation which improves acne, arthritis, eczema, psoriasis, IBS, pain.
Improving energy levels and sleep
Assisting gastrointestinal and gallbladder health less heartburn and acid reflux.
Battling a wide variety of neurologic and metabolic diseases.
Assisting Women’s Health (increased fertility, stabilizing hormones)
Helping the eyes (more stable vision; less risk for cataracts)
Gaining muscle and improving endurance
For overall health
A good range to aim for is 1–1.5 grams of protein per pound of body weight depends on your activity level.
Make sure to test for ketones early in the morning or several hours after a meal. This will provide the most accurate results make sure you are not eating too much protein.
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