Keto diets are becoming increasingly popular as people try to lose weight, get healthier, and live longer. But how many grams of protein do you really need per day? And how long does it take to burn fat while eating meat? How much steak can you eat on keto? In this post, I’ll share my findings with you, along with tips for making sure you never go back to carb loaded food again.
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When it comes to what you’re allowed to eat on a ketogenic diet, there isn’t really any set rule other than avoiding carbs, and sugars, and not to eat too much meat.
The key thing to remember is that you shouldn’t restrict yourself too severely.
While everyone has different tastes, we all tend to have similar nutritional needs which means you will probably find that you need the same types of food in order to maintain your health.
This can include protein, fat, and a tiny bit of carbs.
Working Out Your Protein
The keto diet is a low carb, high fat diet that works by changing up your metabolism so it burns fat instead of glucose (sugar/carbs) for fuel.
By eating only a low number of carbohydrates, the body enters a state called ketosis, which causes the liver to break down stored fats into fatty acids, and creates ketones.
Ketones are the fuel source for the brain, which uses them to produce energy. The ketogenic diet forces the body to burn stored fats rather than sugars, causing weight loss and increased mental clarity, amongst other things.
In order to reach this state of ketosis it is important to keep your macros (macronutrients) to the following;
- Carbohydrates: 5%
- Protein: 25%
- Fat: 70%
But what does this actually mean for your protein intake? More importantly How much steak can you eat on keto?!
..and, yes, I am drooling as I write this!
How Do I Work Out How Much Protein I Need To Eat On The Ketogenic Diet?
The easiest way to figure out how much protein you should eat on the keto plan is by following the guidelines set forth by Dr. Eric Berg.
He recommends eating 0.36 to 0.7 grams of protein per pound of body weight.
So, if you weigh 180 pounds, you’d consume between 65 grams to 126 grams of protein per day.
Remember that these numbers aren’t hard and fast rules; they’re just guidelines. You may need more or less depending on your activity level, metabolism, etc.
This is why it is important to remember to recalculate your macros as you lose weight, as you will need less protein.
The table below will help you work out how much protein you need on keto.
How Good Is Steak For The Keto Diet?
Steak has zero carbs, so it is great for the keto diet. It is high in protein and relatively high in fat.
What’s great about steak, is that due to its high fat content, it’s filling, which can be great when you’re trying to lower your carb intake, without feeling hungry.
Below is the nutritional value of steak per 100 grams
Sources include: USDA
|% Daily Value*|
|Total Fat 19 g||29%|
|Saturated fat 8 g||40%|
|Cholesterol 78 mg||26%|
|Sodium 58 mg||2%|
|Potassium 279 mg||7%|
|Total Carbohydrate 0 g||0%|
|Dietary fiber 0 g||0%|
|Sugar 0 g|
|Protein 25 g||50%|
Make Sure You Eat Enough Fat in Your Steaks
You’ve heard that you need to cut down on your meat intake, but you don’t want to give up all of the protein. That’s why you might be wondering how you can still get plenty of nutrients from a diet without eating as much red meat.
The answer is easy: add more fat!
When you’re following a keto diet, you’ll have to make sure that you are getting enough healthy fats. This includes both omega-3 fatty acids and saturated fats from things like coconut oil, butter ,and animal fats.
You will need to calculate your macros and then determine how much of each category you are allowed to consume in order to meet your weight loss or caloric goals. The three areas of your macros are:
Protein: From meats and some vegetables
Fat: This will make up the bulk of your caloric intake
Carbs: Sometimes carbs are unavoidable, and this is reflected in the tiny percentage allocated to it in your macros.
Fats are very good for you when you are eating a calorie and carbohydrate restricted diet.
They are an excellent source of energy and we tend to eat less when we are in ketosis as the fat in our meals is very satiating.
Your macro percentages are very important and you have to stick to them as best as you can. If you stick to these percentages you will see results very quickly.
Every few months you should reassess your situation and recalibrate your macros to match your goals as they change with your progress.
Don’t Eat Incorrect Fats When Preparing Your Steaks
What is an incorrect fat? Aren’t all fats and oils the same? Unfortunately, the answer is no, not all fats are created equal.
On a keto diet, animal fats are normally the best source of energy for us.
They are natural, and our bodies have no problem converting them into the energy that our bodies and brains need to flourish.
We need to avoid oils like:
- Canola oil
- Vegetable Oil
- Soybean Oil
- Sunflower Seed Oil
The reason is that these oils are highly refined, and while on the surface we would expect all oils to be the same, they lack some of the compounds that are needed to support a healthy body while on the keto diet.
Drink Plenty of Water
Drinking water on the keto diet becomes a priority for anyone that is adapting to this way of eating.
(Fat adapting is a process that you need to go through in order to start benefiting from ketosis.) If you are new to the diet, you might find yourself exceptionally thirsty while you are adapting to the increased fat intake.
Water is extremely important to help flush out your kidneys, which work a little harder on keto.
Your liver and digestive systems also need water to operate smoothly, so be sure to drink as much water as you can without overdoing it, this guide will help you.
If you incorporate intermittent fasting into your keto diet (like many people often do) then water can be very helpful to get you over a hunger spike as you watch the clock and wait for it to run down.
I prefer drinking sparkling water when fasting, as it is a bit of variety in an otherwise water filled day of hydrating myself.
Salt Levels Are Crucial
Any time that you drink a lot of water you will be losing salts from the additional bathroom visits that you inevitably have to take.
Salts are crucial to a properly functioning body.
This is because your body needs sodium to function properly and it is used in some complex biochemistry within your body.
If you take away all of the salt from your diet, then you’ll start feeling tired, weak, and dizzy.
That is not to say that you can go wild with adding salt to all your meals though.
You should try to limit yourself to between 2000 to 4000 mg (2 to 4 grams) of added salt per day.
That means that you shouldn’t put too much salt on your food, but if you are drinking lots of water then you should be fine with a little added salt to help make up the losses from excessive urination.
Steaks: Don’t Overdo It
Your macros will guide you on how much you can consume per meal, and how much you should be aiming for.
How much meat and steak you can eat will vary from person to person, as we have explained above.
If you consume too much meat, then your body can convert the excess protein into glycogen, which will kick you out of ketosis and will mean that you need to redouble your efforts.
And yes, you can still add a side of veg to your steak!
Best Cut Of Steak For Keto
The best cut of meat for keto dieting is rib eye steak. Rib eyes are lean cuts of beef that contain high amounts of healthy fats. These fats are great for keeping you full throughout the day without weighing you down.
Plus, they taste amazing!
Another good option is top sirloin steak. Top sirloin steaks are lower in fat than rib eyes, but still pack plenty of flavors.
Tenderloin is another popular choice for keto dieters. Tenderloins are lean cuts of beef and are low in calories. They’re perfect for anyone trying to lose weight.
Basically, the best cut of steak for keto – is the one you enjoy the most.
What Are The Best Keto Sauces To Have With My Steak?
Keto friendly sauces are great for cooking, or adding to meat dishes like steaks, burgers, and chicken breasts. These sauces are low carb, high fat, or, better still contain zero carbs.
There are many different ways to cook meat dishes, but these sauces are especially good for grilling meats or pan frying.
Other Good Keto Sauces
There are no end of keto-friendly sauces – if you’re buying shop bough, please check out the nutritional label first.
If you are making them at home, you can soon make a flavorful keto sauce for your steak.
Steak & Keto FAQ’s
Wrapping Up: How much steak can you eat on keto?
You can eat as much steak as you like on the keto diet. Just be mindful of hitting your keto macros. The amount of protein that you can/should eat is relative to your weight, so it will change for each person. Overall, steak is a great choice if your a meat eating keto eater.