{"id":21853,"date":"2019-02-11T15:22:19","date_gmt":"2019-02-11T20:22:19","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=21853"},"modified":"2019-02-12T17:42:05","modified_gmt":"2019-02-12T22:42:05","slug":"excess-protein-keto","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/excess-protein-keto\/","title":{"rendered":"Signs You&#8217;re Eating Too Much Protein On Keto"},"content":{"rendered":"<p>When you go <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ketogenic-diet\/\" target=\"_blank\" rel=\"noopener\">keto<\/a>, you know to load up on fats and kiss carbs goodbye\u2014but what do you do about <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a>? Too much of the muscle-building macronutrient can cause trouble on keto. Here\u2019s how to tell if you\u2019re going overboard.<\/p>\n<h2><strong>How Much Protein You Can Have On Keto<\/strong><\/h2>\n<p>Despite the focus on keto being super low-carb and high-fat, it\u2019s important to remember that the diet is also <em>moderate-<\/em>protein.<\/p>\n<p>That means just about 20 percent of your daily calories, on average, should come from protein. That\u2019s about a gram of protein per kilogram of body weight, or somewhere between 60 and 120 grams of protein a day, depending on your size, says <a href=\"https:\/\/www.champagnenutrition.com\/\" target=\"_blank\" rel=\"noopener\">Ginger Hultin<\/a>, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics. (Since individual protein needs vary, Hultin recommends working with a dietitian to figure out your macros before starting keto.)<\/p>\n<h2><strong>Why Protein Matters On Keto<\/strong><\/h2>\n<p>The reason for keeping protein intake moderate on a keto diet: Too much can actually mess with your ability to burn fat.<\/p>\n<p>\u201cIf you eat more protein than the body needs, your body can turn its <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener\">amino acids<\/a> (the building blocks of protein) into glucose (blood sugar),\u201d says Hultin.<\/p>\n<p>In this process, called gluconeogenesis, the body produces glucose using non-carb sources, explains integrative nutrition health coach<a href=\"https:\/\/www.instagram.com\/cleanketolifestyle\/?hl=en\" target=\"_blank\" rel=\"noopener\"> Karissa Long<\/a>, C.H.C. Why? Because glucose is easier for your body to access for fuel than fats, it opts to make and use glucose whenever possible\u2014even if it has to use protein instead of carbs to do so.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-keto-meal-plan\/\" target=\"_blank\" rel=\"noopener\"><strong>What A Day Of Healthy Keto Eating Looks Like<\/strong><\/a><\/p>\n<p>Thus, if you consume excess protein, your body will use those amino acids to produce glucose before starting to break down fat into ketones. The result: You get stuck in sugar-burning mode and can\u2019t shift into ketosis.<\/p>\n<h2><strong>Signs You\u2019re Eating Too Much Protein<\/strong><\/h2>\n<p>Not sure if too much protein is messing with your fat-burning abilities? Here are two big signs to look out for\u2014and how to get your macros back on track.<\/p>\n<h3><strong>1. Your Breath Smells Like Ammonia<\/strong><\/h3>\n<p>While stanky breath that reminisces of nail polish remover is a normal side-effect on keto, breath that smells like ammonia is not.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>\u201cInterestingly enough, ammonia is produced by the body when it digests and breaks down protein,\u201d Long explains. \u201cWhen you ingest large amounts of protein, ammonia production can make your breath smell.\u201d<\/p>\n<p>So, if your breath smells like Windex, your protein intake may be high enough that it\u2019s pulling you out of ketosis.<\/p>\n<h3><strong>2. You Have Flu-Like&nbsp;<\/strong><strong>Symptoms<\/strong><\/h3>\n<p>When too much protein shifts your body out of ketosis, it essentially leaves you stuck in a metabolic limbo.<\/p>\n<p>Like when you first start a keto diet, this state of transition can leave you with symptoms described as the \u2018<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-flu\/\">keto flu<\/a>.\u2019 Due to shifts in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/endurance\/N-cp99jd\" target=\"_blank\" rel=\"noopener\">electrolyte<\/a> levels and hydration that occur during this metabolic shift, you may experience \u201clow energy, irritability, headache, muscle cramps and digestive troubles,\u201d says Hultin.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplements-for-keto\/\" target=\"_blank\" rel=\"noopener\"><strong>4 Types Of Supplements Keto Dieters Should Consider<\/strong><\/a><\/p>\n<p>While keto flu symptoms typically clear up in about a week or so, as the body fully shifts into fat-burning ketosis, eating too much protein can bring them back over and over again as your body tries bounces between burning sugar and burning fat.<\/p>\n<h2><strong>How To Get Your Protein Intake On Track<\/strong><\/h2>\n<p>If you\u2019re unsure whether your keto diet is actually too high in protein, you\u2019ll first need to get a clearer picture of your intake. To do so, Long recommends tracking your food in an app for at least a few days. If you\u2019re eating more than about 20 percent of your daily calories from protein, you\u2019ll need to adjust your meals and snacks to tone it down.<\/p>\n<p>Another surefire way to test whether your keto diet is actually achieving its purpose: Test your ketone levels. Using at-home strips, you can tune into the amount of ketones present in your urine, and make sure levels are in the true ketosis range. Many test strips\u2014like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/ketone-strips-100-strips\/fr-1042\" target=\"_blank\" rel=\"noopener\">Finaflex\u2019s Ketone Test Strips<\/a>\u2014start off beige in color, and take on a pink or purple hue, depending on the amount of ketones detected. If you don\u2019t fall into the optimal range, take a look at your protein intake and adjust as needed.<\/p>\n<p><em>Pin this handy infographic for quick reference:<\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"21964\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/excess-protein-keto\/3-signs-your-keto-diet-is-too-high-in-protein-infographic-revised\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?fit=1800%2C2012&amp;ssl=1\" data-orig-size=\"1800,2012\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"3 Signs Your Keto Diet Is Too High In Protein Infographic revised\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?fit=268%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?fit=740%2C827&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-21964 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=740%2C827&#038;ssl=1\" alt width=\"740\" height=\"827\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?w=1800&amp;ssl=1 1800w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=268%2C300&amp;ssl=1 268w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=768%2C858&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=916%2C1024&amp;ssl=1 916w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=272%2C304&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=740%2C827&amp;ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?w=1480&amp;ssl=1 1480w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"21964\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/excess-protein-keto\/3-signs-your-keto-diet-is-too-high-in-protein-infographic-revised\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?fit=1800%2C2012&amp;ssl=1\" data-orig-size=\"1800,2012\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"3 Signs Your Keto Diet Is Too High In Protein Infographic revised\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?fit=268%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?fit=740%2C827&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-21964 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201800%202012%22%3E%3C%2Fsvg%3E\" alt width=\"1800\" height=\"2012\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201800%202012%22%3E%3C%2Fsvg%3E 1800w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?w=1800&amp;ssl=1 1800w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=268%2C300&amp;ssl=1 268w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=768%2C858&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=916%2C1024&amp;ssl=1 916w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=272%2C304&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?resize=740%2C827&amp;ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg?w=1480&amp;ssl=1 1480w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/02\/3-Signs-Your-Keto-Diet-Is-Too-High-In-Protein-Infographic-revised.jpg\"><\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,&nbsp;<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Eating Healthy<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Staying Fit<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you go keto, you know to load up on fats and kiss carbs goodbye\u2014but what do you do about protein? Too much of the muscle-building macronutrient can cause trouble on keto. Here\u2019s how to tell if you\u2019re going overboard. How Much Protein You Can Have On Keto Despite the focus on keto being super<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/excess-protein-keto\/\">Read More <span class=\"screen-reader-text\">Signs You&#8217;re Eating Too Much Protein On Keto<\/span><\/a><\/p>\n","protected":false},"author":132,"featured_media":21967,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[],"class_list":["post-21853","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Signs You&#039;re Eating Too Much Protein On Keto | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Too much protein can cause trouble on keto. Here\u2019s how to tell if you\u2019re going overboard on the muscle-building macronutrient.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/whatsgood.vitaminshoppe.com\/excess-protein-keto\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Signs You&#039;re Eating Too Much Protein On Keto | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Too much protein can cause trouble on keto. 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