||04-05-2013 10:13 AM
Originally Posted by Gretalyn
1. If I'm doing NK purely for health and not for weight loss, is it still important to restrict protein?
2. Would someone be kind enough to help me with my protein calculation?
My basic stats are: 131 pounds total weight, estimated 105 pounds of lean body mass (around 20% body fat). This is just using tape measure and caliper calculations of body fat, I've never used any of the high-tech methods. So I'm not sure how accurate this is.
If I'm doing the calculation from the book correctly (1.5 to 2.5 grams per kg of lean body mass), that gives me a range of about 71 to 119 grams of protein per day.
But according to the method I've seen on these boards (0.6 to 1 gram per pound of lean body mass), 63 - 105 grams is my range.
The difference matters to me, because without thinking about it and just eating to satisfy hunger, my protein intake is usually around 105-115. So I'd like to know if the 105 limit is more accurate, and if it's worth striving for and changing habits for. I'm happy with my weight, so is there any point to reducing protein intake?
You are mixing the two different methods for calculating protein requirements.
The Performance book uses body fat % and LBM with the range of .6 to 1.0 for protein grams.
The Living book uses (reference weight/2.2)*1.5 to 2.0 for protein grams. Reference weight being your ideal total
body weight divided by 2.2 to get kg of ideal body weight.
Yes, protein is always restricted with NK whether you are trying to lose weight or maintain or gain. The end goal of NK, without regard to those three transient states, is maintaining a steady level of blood ketones in the range of .5 to 3.0 mmol/L.
On maintenance you probably don't need to control your grams of protein tightly but you should stay in the range that keeps your weight level. Or if you are testing, the range that keeps your blood ketones between .5 and 3.0 mmol/L.
There is latitude though and it really just comes down to how sensitive you are to protein's insulinogenic properties.
Using the Living book formula your range is 77g to 102g. And I wouldn't look at it as a stark line. 105g should be fine. 115-120 is probably okay too if not done too often. You should get feedback from your body if you are eating too much protein through unusual appetite or weight gain (I think).