Fearful of fats leads to failure? The trap of "excessive protein" in keto

Fearful of fats leads to failure? The trap of "excessive protein" in keto

"As long as you cut carbs, keto will succeed"... Yet many people experience stagnation

When you think of ketogenic (keto), the first thing that comes to mind is probably "cutting carbs." Indeed, significantly reducing carbohydrates and switching the body's main fuel from glucose to fat-derived ketones is the backbone of keto.


However, despite efforts to reduce carbs, many people encounter common issues such as "not entering ketosis," "no change in weight," "strong hunger," and "decreased concentration."


What is surprisingly overlooked behind this stagnation is protein . Because carb restriction often leads to an increase in meat, fish, and eggs, those who are "doing it right" tend to consume excessive protein.


Protein can turn into "sugar": The story of gluconeogenesis

A commonly discussed pitfall of protein in keto is gluconeogenesis .


This is a metabolic process where the body produces glucose from amino acids and other substrates as needed. Humans can survive even with minimal carbohydrate intake because of this mechanism.


The issue is that when protein is excessive, it is pointed out that "gluconeogenesis may increase sugar and weaken ketosis." The more the goal of keto leans towards "increasing ketones (such as therapeutic keto)," the more delicate the handling of protein becomes.


However, this can lead to misunderstandings. Gluconeogenesis is not a simple matter of "eating protein immediately turns it all into sugar," but rather it occurs according to the body's needs . Therefore, it is also dangerous to assume that keto will collapse every time you slightly increase protein.


"High protein = correct" is conditional in keto

In the world of bodybuilding and dieting, there is a strong belief that "high protein is king." Indeed, protein is crucial for satiety and muscle maintenance.


However, keto is designed for fats to take the lead in addition to carb restriction. If protein increases to a leading role, fats tend to decrease relatively. As a result, you may end up in a state where "carbs are low, but energy sources are inadequate," "ketones don't increase," and "hunger is strong."


In short, keto is based on a balance of **"high fat, adequate protein, and low carbs,"** and it's not okay to fill in with protein as long as carbs are low.


The reason why the "just right amount" varies greatly among individuals

So, how many grams of protein is the right amount? This is tricky because it's hard to draw a "one-size-fits-all" line.
The required amount varies greatly depending on body size (weight and lean mass), age, exercise level, work physical activity, sleep, stress, and goals (weight loss/improvement in health/competition/therapeutic keto).


A common guideline is about 0.8 to 1.2g per kg of body weight, up to about 1.6g for those with high activity levels.


However, this is just a "guideline," and even with the same weight, the experience differs between those with more muscle mass and those with less, or those who walk regularly and those who sit all day.


Additionally, it changes depending on whether you are accustomed to keto. In the early stages, appetite and salt/water balance are unstable, making it easy to feel "too much" or "not enough" even with the same amount.


"One palm-sized portion" is convenient but not universal

As a practical guide, using a "palm-sized portion of meat or fish" per meal is sometimes recommended. It's beneficial for those who struggle with calculations.


On the other hand, this is also just an "average guideline." It may not be enough for larger individuals, those with high activity levels, or those with more muscle mass, and it may be too much for those aiming for therapeutic keto.


The key is to use the guideline as a starting point and adjust based on your own response .


Reactions on social media: This topic typically divides into three groups

 

The discussion about "too much protein causing keto to stall" often divides opinions on social media. Particularly in overseas communities (forums and social media), the following points stand out.


1) "Exactly, I stalled even with zero carbs. Reducing protein and increasing fats brought me back" group
There are many reports based on personal experience. Especially for those whose goal is to "increase ketone levels," reducing protein seems to work better.


2) "Gluconeogenesis is demand-driven. Don't fear protein too much" group
This group denies the understanding that "all eaten protein turns into sugar" and argues that consuming enough protein to feel full is more advantageous for weight loss. If the primary goal of keto is weight loss, this perspective is practical.


3) "The method of measuring 'in ketosis/not in ketosis' is questionable" group
There are concerns that confusion arises from relying solely on urine test strips or subjective judgment. The differences in measurement methods (blood, breath, urine), timing, meal content (amount of fat or hidden carbs), sleep, and stress are all factors that contribute to this debate.


In short, on social media, the conclusion often leans towards the idea that "protein is not the enemy," but rather the answer varies depending on the purpose and situation .

So what to do? Practical adjustment techniques to avoid failure

From here, we summarize practical ways to reduce failure, based on the key points of the article.


(A) First, clarify your purpose

  • Therapeutic keto (medical purposes, etc.): Prioritize increasing ketones. Protein tends to be "adequate to modest."

  • Weight loss purpose: Continuity and appetite control are crucial. Reducing protein excessively can lead to hunger and failure.


(B) Look at fats, not just carbs
Instead of filling the gap left by reduced carbs with protein, ensure fats are taking the lead. Keto with low fats is tougher than expected.


(C) Instead of "raising/lowering" protein, "range" it
Rather than sticking to the exact same grams every day, create a range where you feel good. It's okay to change it on workout days and rest days.


(D) If you stall, change "just one thing"
Changing everything at once—carbs, protein, fats, fiber, salt, sleep—makes it hard to identify the cause.
Start by slightly lowering protein and slightly increasing fats, and observe for 1-2 weeks.


(E) As a premise, avoid self-judgment if you have pre-existing conditions
Conditions such as kidney issues, diabetes treatment, or pregnancy significantly change the situation. Safety takes precedence over "trends" in dietary methods.


Conclusion: The enemy of keto is not just "carbs"

Keto is not as simple as automatically succeeding by reducing carbs.


Protein is essential, but depending on your goals and constitution, "too much" can become a brake. On the other hand, gluconeogenesis occurs according to demand, and excessively fearing protein can often be counterproductive.


Therefore, what is important is

  • to set your goals

  • to maintain the balance of fats, proteins, and carbs

  • to adjust based on your own response
    These three points.


"I'm doing my best with carbs, but for some reason, it's not working"—when that happens, considering "protein" as a potential culprit might surprisingly make things click into place.


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