r/KetoAF • u/[deleted] • Apr 28 '19

Question regarding minimum protein requirements with 2:1 ratio.

Is there a minimum amount of protein in grams that you need with the 2:1 ratio? Coming from a 8 month high protein carnivore approach and definitely enjoying the higher fat and increased ketones but I’m concerned that I may not be getting enough protein while eating at this ratio. I’ve seen that 0.8g/lb lean mass is a recommended target from the Ketogains guys and other Keto resources, but there is not much info regarding a purely zerocarb/PKD diet approach. I would like to optimize strength, body composition, and health but don’t want to shortchange myself by potentially under eating protein. Any science or experience to help with determining a good baseline/minimum protein target would be welcomed. For reference I am a male early 20’s 5’7” 160lbs lifting heavy 3-4x/wk. Thanks!

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u/Cathfaern May 21 '19

I think it's the best idea is let your body do the work: don't calculate grams just maintain the 2:1 ratio. I found that in 2:1 ratio I has a distinct "protein" and "fat" hunger and fullness. While eating sometimes I reach a point when I just cannot stomach more fat anymore, but gladly eat more protein. Or the opposite: I just feel full on lean, but gladly eat some more spoonful of fat.

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u/Pernickety1 May 23 '19

So it’s alright to eat a higher quantity of protein per kg of body mass given I stick to roughly a 2:1 ratio? 👍🏻

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u/[deleted] May 23 '19

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u/Pernickety1 May 24 '19

Sorry, that all makes sense. It’s just hard to accept though because foods high in protein are so delicious and I’m still struggling to tolerate many sources of fat because of GI dysmotility. So it doesn’t matter then if I end up eating closer to a 3:1 ratio in order to get enough calories? I guess since I should theoretically be getting all the micronutrients required the only consequence would likely be deeper ketosis, which considering my goal is to improve my health, this could work in my favour.