The Right Amount of Protein, Fighting a Weight Loss Plateau

Living a low carb and high fat lifestyle can be a macro balancing act.  One thing that you need to balance is protein intake.  Remember that the low carb and high fat “diet” is not a high protein diet.  It is a moderate protein diet.  Too much protein can stall weight loss and negatively impact your blood sugar and triglyceride levels.  This can eventually result in heart disease, strokes and diabetes.

Your body breaks down protein and converts it into glucose.  When there is extra glucose, it is converted into triglycerides and stored in fat.  Storing fat is exactly what we do not want to do on this low carb “diet.”  We want to lose fat!

I recently hit a weight loss plateau and quickly became discouraged.  I almost gave up!  I knew I was sticking to under 20 net carbs per day, watching my artificial sweetener intake, etc.  My weight still stayed the same.  I looked at my macros and discovered that my protein intake was higher than I like.  My fat intake was only around 60% of my daily calories.  Once I increased my fat intake, a whoosh occurred!  I lost 5 pounds!  It is not only about the carbs.

Try to keep your intake of protein from 1.2 to 1.7 grams per kilogram of body weight.

0.454 kilograms = 1 pound.

In the U.S. we have to convert our weight into kilograms from pounds to figure out how much protein we should be eating a day.

Take your weight in pounds (#’s) and multiply it by 0.454.  Then take that number and multiply it by 1.2 to up to 1.7.  If you are more active, you will need more protein.

Ex.      210#’s X 0.454 = 95.34 kilograms

95.34kg X’s 1.2 = 114.41kg of protein/day

Check your food nutrition labels for the amount of protein per serving.  You might surprise yourself like I did.

Thanks for reading,

~The Low Carb Spread~

Be sure to like and follow my page!


2 thoughts on “The Right Amount of Protein, Fighting a Weight Loss Plateau

  1. Hi! I’m loving your posts very much! Thank you for sharing your knowledge! I was wondering if you could explain just what exactly macros are. And also, you mentioned looking at your artificial sweetener intake–could you please elaborate on that? Thank you!!

    Liked by 1 person

    1. Macro is a fancy way of saying percentages of fat, protein and carb. You want your fat macro to be above 70% for the day. Also, artificial sweetener intakes can cause insulin to spike, just as it does when you eat real sugar. When there is a surplus of insulin, your body starts packing on fat. I hope this helps and thank you so much for following!


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