{"id":3196,"date":"2022-02-16T03:40:27","date_gmt":"2022-02-16T03:40:27","guid":{"rendered":"https:\/\/www.go-keto.com\/?page_id=3196"},"modified":"2025-05-01T15:33:04","modified_gmt":"2025-05-01T15:33:04","slug":"keto-and-protein-what-should-you-take","status":"publish","type":"post","link":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/","title":{"rendered":"Keto and Protein: What Should You Take?"},"content":{"rendered":"<p><span data-contrast=\"auto\">When starting your keto diet, knowing what to eat and what to avoid is important. To effectively stimulate ketosis, you should get the bulk of your calories from fats while keeping your protein and carbohydrate levels low. Time to find out about the important role of protein in the keto diet.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">In this article:<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h2>\n<ul>\n<li><span data-contrast=\"auto\">What is protein and why you need it<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Protein in the keto diet<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">How much do you need?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Tips to balance your lifestyle and protein intake<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">The best protein food and snack<\/span><\/li>\n<\/ul>\n<h2><b><span data-contrast=\"auto\">What is protein and why do you need it?<\/span><\/b><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-large wp-image-23787 aligncenter\" src=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2022\/07\/ketogenic-food-protein-food-intake-1024x683.jpg\" alt=\"ketogenic food protein food intake\" width=\"1024\" height=\"683\" \/><\/p>\n<p><span data-contrast=\"auto\">Protein is a macronutrient that supplies you with energy and is involved in most functions of the body. To be precise, your body breaks down protein into <\/span><b><span data-contrast=\"auto\">amino acids<\/span><\/b><span data-contrast=\"auto\">, which are very important building blocks of your body\u2019s tissues, especially the muscles.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Of the 20 amino acids that your body needs, you can produce 11 yourself, but 9 of them are essential, meaning that you can\u2019t do without them, but since your body does not produce them, you need to get them from food.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">You can get your protein from both plant and animal sources, but it\u2019s good to keep in mind that only animal protein (which includes dairy) contains the full range of essential aminos and is therefore called \u2018complete\u2019.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Plant proteins all miss one or more of the essential amino acids. Especially if you eat entirely vegan, you need to get your protein from as many plant sources as possible to make sure that you still get the full range of aminos.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">In addition to being vital for the maintenance and growth of the body\u2019s tissues and organs like muscles, liver, heart and kidneys, protein supports many bodily functions.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">Protein plays a crucial role in:<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h2>\n<ul>\n<li><span data-contrast=\"auto\">Muscle building, maintenance and recovery<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">The maintenance of strong bones, hair, skin, and nails<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">The growth and healing of body tissue<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Hormonal and enzyme functions<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Your metabolism and energy use<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><b><i><span data-contrast=\"auto\">Takeaway<\/span><\/i><\/b><span data-contrast=\"auto\"> Whether you\u2019re on keto or not, protein is an essential macronutrient that your body needs a regular supply of to function well.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">How much protein do you need?<\/span><\/b><\/h2>\n<p><img decoding=\"async\" class=\"size-large wp-image-23794 aligncenter\" src=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2022\/07\/protein-drinking-man-1024x683.jpg\" alt=\"protein drinking man\" width=\"1024\" height=\"683\" \/><\/p>\n<p><span data-contrast=\"auto\">The mainstream nutritional advice for the average adult is to aim for a protein intake of about 0.8g per kg of body weight. However, those living more inactive lifestyles can do with a little less, while those on a challenging workout schedule will need a bit more, especially after exercise, to benefit optimally from their workout and sustain and expand muscle mass.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">It\u2019s a little different for keto<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h2>\n<p><span data-contrast=\"auto\">And here\u2019s the rub if you\u2019re doing keto. To stay in ketosis, it is very important that you do not take too much protein, as a surplus will raise your blood sugar levels through so-called <\/span><b><span data-contrast=\"auto\">gluconeogenesis<\/span><\/b><span data-contrast=\"auto\">. This is a complex process whereby unused protein is converted into glucose. It could even kick you out of ketosis.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">But you should not get too little protein either. As we\u2019ve seen, it\u2019s an essential macronutrient of which you need a daily amount. Without protein, you won\u2019t be able to maintain your muscle mass and strength.<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">Here\u2019s how you deal with protein on keto<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/h2>\n<p><span data-contrast=\"auto\">In the keto diet, your macros (the ratio between the calories from the 3 macronutrients that you consume to meet your daily caloric needs) are generally leading for assessing the daily amount of protein that you need. When you start out on keto, it\u2019s usual to aim for 5% carbs, 25% protein and 70% fat as macros to reach and maintain ketosis. You can use our <\/span><a href=\"https:\/\/www.go-keto.com\/en\/academy\/go-keto-calculator\/\"><b><span data-contrast=\"none\">Go-Keto Calculator<\/span><\/b><\/a><span data-contrast=\"auto\"> to find your personal macros.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">Protein and physical activity<\/span><\/b><\/h2>\n<p><span data-contrast=\"auto\">Keep in mind that these standard macros are a rule of thumb. As you progress on your keto journey, you will probably finetune them at some point to reach the most effective macro\u2019s for your individual requirements.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">This isn\u2019t always easy, especially where protein is concerned. Many variables may affect your optimal amount of protein for ketosis, but one thing is certain: the activity level is a very important factor, since it\u2019s during and after physical activity that you metabolize the most protein.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Outlined below is a guide you can use to assess your <\/span><b><span data-contrast=\"auto\">protein requirement by activity level:<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<div class=\"row\">\n<div class=\"column\" style=\"text-align: center;\"><strong>Beginner (relaxed, moderate exercise)\u00a0<\/strong><br \/>\nYou can get up to 25% of your total calorie requirement from proteins.<\/div>\n<div class=\"column\" style=\"text-align: center;\"><strong>Intermediate (workout 1-2 times a week)\u00a0<\/strong><br \/>\nTry getting 25% of your daily calories from protein, adding a little extra on days when you work out.<\/div>\n<div class=\"column\" style=\"text-align: center;\"><strong>Gym tiger (workout +3 times a week)<\/strong><br \/>\nYour protein intake can go up to 30%.<\/div>\n<\/div>\n<p><span data-contrast=\"auto\">It\u2019s essential to keep in mind that no matter how much protein you take, to stay in ketosis, your carbohydrate macro should always be between 5 and 10%. The rest of your daily energy intake should come from healthy fat sources.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><i><span data-contrast=\"auto\">Takeaway<\/span><\/i><\/b><span data-contrast=\"auto\"> The daily amount of protein you need depends on your macros and activity level. It pays to calculate well, since too much protein might raise glucose levels while too little will impede your functioning and strength.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">Can you overeat protein?<\/span><\/b><\/h2>\n<p><span data-contrast=\"auto\">Well, yes, on keto, you can. Protein intake in the keto diet should be moderate and not excessive; as we\u2019ve seen, a protein surplus may raise glucose levels, making it harder to stay in ketosis. However, it\u2019s highly unlikely to reach that point if you keep your intake <\/span><b><span data-contrast=\"auto\">under 1.2-1.7g per kg of body<\/span><\/b><span data-contrast=\"auto\"> weight.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Below are 4 tips on how to promote the production of ketones and make sure you use as much as possible of the protein that you consume, avoiding a surplus:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<ol>\n<li><span data-contrast=\"auto\">Exercise. Regular workouts increase the body\u2019s protein needs. Walking, jogging, skipping, running, and resistance training are all excellent options.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Find your daily limit for staying ketosis by regularly monitoring your blood ketone levels using a<\/span><a href=\"https:\/\/www.go-keto.com\/en\/meters\/\"><span data-contrast=\"none\">\u202f<\/span><b><span data-contrast=\"none\">ketone meter<\/span><\/b><\/a><span data-contrast=\"auto\">.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Space your intake throughout the day and eat it with enough fat.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Always remember, consuming too little protein is usually worse than eating too much.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ol>\n<h2><b><span data-contrast=\"auto\">Best Keto Protein Foods and Snacks<\/span><\/b><\/h2>\n<p><img decoding=\"async\" class=\"size-large wp-image-22804 aligncenter\" src=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2022\/06\/protein-powder-promotion-e1656333472316-1024x858.png\" alt=\"protein powder promotion\" width=\"1024\" height=\"858\" \/><\/p>\n<p><span data-contrast=\"auto\">Although animal-based proteins from fatty meat fit well within your keto macros and are tasty and easy to find, consuming them in large amounts may not the best choice for a healthy lifestyle.<\/span><\/p>\n<p><span data-contrast=\"auto\">For a clean, varied and more sustainable keto diet and lifestyle, opt for a varied protein consumption from nutrient-rich, low-fat sources or those high in healthy fats like unsaturated fats and omega-3s.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Lean meat, fatty seafood, low-fat dairy, mushrooms and plant-based proteins are all excellent sources. You can also get (extra) protein from protein shakes, such as Go-Keto <\/span><a href=\"https:\/\/www.go-keto.com\/en\/supplements\/proteine-powders\/\"><b><span data-contrast=\"none\">MCT Protein Powder Shakes<\/span><\/b><\/a><b><span data-contrast=\"auto\">,<\/span><\/b><span data-contrast=\"auto\"> which contain pure vegan pea and rice protein plus energy-boosting MCT\u2019s \u2013 ideal after a workout.<\/span><\/p>\n<p>[products limit=&#8221;2&#8243; columns=&#8221;2&#8243; skus=&#8221;P-GK-500PP-VAN,P-GK-500PP-CHO&#8221;]<\/p>\n<p><span data-contrast=\"auto\">When you\u2019re keto dieting, you will probably experience less hunger and cravings, but it doesn\u2019t make you immune to them. If they hit you, you may be tempted to grab the first processed, carb-rich snack you can find. That\u2019s why many ketonians make sure they always have some ready-to-eat<\/span> <a href=\"https:\/\/www.go-keto.com\/en\/food\/snacks\/\"><b><span data-contrast=\"none\">keto snacks<\/span><\/b><\/a><span data-contrast=\"auto\"> with them. They can be great for snacking emergencies or when you need a quick energy boost.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><i><span data-contrast=\"auto\">Takeaway<\/span><\/i><\/b><span data-contrast=\"auto\"> For a heathy, clean and sustainable keto lifestyle, get your protein from a variety of nutrient-rich sources like lean meat, poultry, fatty seafood, dairy, mushrooms and plant-based proteins<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When starting your keto diet, knowing what to eat and what to avoid is important. To effectively stimulate ketosis, you should get the bulk of your calories from fats while keeping your protein and carbohydrate levels low. Time to find out about the important role of protein in the keto diet.\u00a0 In this article:\u00a0 What [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":38195,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[55],"tags":[],"class_list":["post-3196","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-academy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.2 (Yoast SEO v28.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Keto and Protein: What Should You Take? | Go Keto<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto and Protein: What Should You Take?\" \/>\n<meta property=\"og:description\" content=\"When starting your keto diet, knowing what to eat and what to avoid is important. To effectively stimulate ketosis, you should get the bulk of your calories from fats while keeping your protein and carbohydrate levels low. Time to find out about the important role of protein in the keto diet.\u00a0 In this article:\u00a0 What [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/\" \/>\n<meta property=\"og:site_name\" content=\"Go Keto\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/goketoeurope\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-16T03:40:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-01T15:33:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2022\/02\/ketogenic-food-protein-food-intake-1024x683-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jewel\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jewel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/\"},\"author\":{\"name\":\"Jewel\",\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/#\\\/schema\\\/person\\\/91c49909768f48c378d515cba3858c91\"},\"headline\":\"Keto and Protein: What Should You Take?\",\"datePublished\":\"2022-02-16T03:40:27+00:00\",\"dateModified\":\"2025-05-01T15:33:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/\"},\"wordCount\":1221,\"publisher\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.go-keto.com\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/ketogenic-food-protein-food-intake-1024x683-1.jpg\",\"articleSection\":[\"All Academy\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/\",\"url\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/\",\"name\":\"Keto and Protein: What Should You Take? | Go Keto\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.go-keto.com\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/ketogenic-food-protein-food-intake-1024x683-1.jpg\",\"datePublished\":\"2022-02-16T03:40:27+00:00\",\"dateModified\":\"2025-05-01T15:33:04+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.go-keto.com\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/ketogenic-food-protein-food-intake-1024x683-1.jpg\",\"contentUrl\":\"https:\\\/\\\/www.go-keto.com\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/ketogenic-food-protein-food-intake-1024x683-1.jpg\",\"width\":1024,\"height\":683},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/academy\\\/keto-and-protein-what-should-you-take\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Keto and Protein: What Should You Take?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/\",\"name\":\"Go-Keto\",\"description\":\"Keto made easy\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/#organization\",\"name\":\"Go-Keto\",\"url\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.go-keto.com\\\/wp-content\\\/uploads\\\/2023\\\/11\\\/logo_go_keto.png\",\"contentUrl\":\"https:\\\/\\\/www.go-keto.com\\\/wp-content\\\/uploads\\\/2023\\\/11\\\/logo_go_keto.png\",\"width\":859,\"height\":335,\"caption\":\"Go-Keto\"},\"image\":{\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/goketoeurope\",\"https:\\\/\\\/www.instagram.com\\\/goketo_europe\\\/?hl=en\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UC57RPK050BjU5z-H1CQ92SA\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.go-keto.com\\\/en\\\/#\\\/schema\\\/person\\\/91c49909768f48c378d515cba3858c91\",\"name\":\"Jewel\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Keto and Protein: What Should You Take? | Go Keto","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/","og_locale":"en_US","og_type":"article","og_title":"Keto and Protein: What Should You Take?","og_description":"When starting your keto diet, knowing what to eat and what to avoid is important. To effectively stimulate ketosis, you should get the bulk of your calories from fats while keeping your protein and carbohydrate levels low. Time to find out about the important role of protein in the keto diet.\u00a0 In this article:\u00a0 What [&hellip;]","og_url":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/","og_site_name":"Go Keto","article_publisher":"https:\/\/www.facebook.com\/goketoeurope","article_published_time":"2022-02-16T03:40:27+00:00","article_modified_time":"2025-05-01T15:33:04+00:00","og_image":[{"width":1024,"height":683,"url":"https:\/\/www.go-keto.com\/wp-content\/uploads\/2022\/02\/ketogenic-food-protein-food-intake-1024x683-1.jpg","type":"image\/jpeg"}],"author":"Jewel","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jewel","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/#article","isPartOf":{"@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/"},"author":{"name":"Jewel","@id":"https:\/\/www.go-keto.com\/en\/#\/schema\/person\/91c49909768f48c378d515cba3858c91"},"headline":"Keto and Protein: What Should You Take?","datePublished":"2022-02-16T03:40:27+00:00","dateModified":"2025-05-01T15:33:04+00:00","mainEntityOfPage":{"@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/"},"wordCount":1221,"publisher":{"@id":"https:\/\/www.go-keto.com\/en\/#organization"},"image":{"@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/#primaryimage"},"thumbnailUrl":"https:\/\/www.go-keto.com\/wp-content\/uploads\/2022\/02\/ketogenic-food-protein-food-intake-1024x683-1.jpg","articleSection":["All Academy"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/","url":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/","name":"Keto and Protein: What Should You Take? | Go Keto","isPartOf":{"@id":"https:\/\/www.go-keto.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/#primaryimage"},"image":{"@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/#primaryimage"},"thumbnailUrl":"https:\/\/www.go-keto.com\/wp-content\/uploads\/2022\/02\/ketogenic-food-protein-food-intake-1024x683-1.jpg","datePublished":"2022-02-16T03:40:27+00:00","dateModified":"2025-05-01T15:33:04+00:00","breadcrumb":{"@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/#primaryimage","url":"https:\/\/www.go-keto.com\/wp-content\/uploads\/2022\/02\/ketogenic-food-protein-food-intake-1024x683-1.jpg","contentUrl":"https:\/\/www.go-keto.com\/wp-content\/uploads\/2022\/02\/ketogenic-food-protein-food-intake-1024x683-1.jpg","width":1024,"height":683},{"@type":"BreadcrumbList","@id":"https:\/\/www.go-keto.com\/en\/academy\/keto-and-protein-what-should-you-take\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.go-keto.com\/en\/"},{"@type":"ListItem","position":2,"name":"Keto and Protein: What Should You Take?"}]},{"@type":"WebSite","@id":"https:\/\/www.go-keto.com\/en\/#website","url":"https:\/\/www.go-keto.com\/en\/","name":"Go-Keto","description":"Keto made easy","publisher":{"@id":"https:\/\/www.go-keto.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.go-keto.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.go-keto.com\/en\/#organization","name":"Go-Keto","url":"https:\/\/www.go-keto.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.go-keto.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/www.go-keto.com\/wp-content\/uploads\/2023\/11\/logo_go_keto.png","contentUrl":"https:\/\/www.go-keto.com\/wp-content\/uploads\/2023\/11\/logo_go_keto.png","width":859,"height":335,"caption":"Go-Keto"},"image":{"@id":"https:\/\/www.go-keto.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/goketoeurope","https:\/\/www.instagram.com\/goketo_europe\/?hl=en","https:\/\/www.youtube.com\/channel\/UC57RPK050BjU5z-H1CQ92SA"]},{"@type":"Person","@id":"https:\/\/www.go-keto.com\/en\/#\/schema\/person\/91c49909768f48c378d515cba3858c91","name":"Jewel"}]}},"_links":{"self":[{"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/posts\/3196","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/comments?post=3196"}],"version-history":[{"count":2,"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/posts\/3196\/revisions"}],"predecessor-version":[{"id":38201,"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/posts\/3196\/revisions\/38201"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/media\/38195"}],"wp:attachment":[{"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/media?parent=3196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/categories?post=3196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.go-keto.com\/en\/wp-json\/wp\/v2\/tags?post=3196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}